Food · Vegetables and Vegetable Products

Cauliflower nutrition facts

A typical portion of cauliflower (1 cup chopped; 107 g, raw (SR Legacy)) has 25 calories and 2g of protein (USDA FoodData Central). USDA lists 19 descriptions of it: per 100 g they range from 17 calories (frozen, cooked, boiled, drained, with salt) to 52 (fresh, cooked with oil).

Nutrition Facts

Serving size1 cup chopped (107g)

AmountPortion

Amount per serving

Calories25

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 30mg1%

Total Carbohydrate 5g2%

Dietary Fiber 2g8%

Total Sugars 2g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 0.4mg2%

Potassium 320mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Cauliflower, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 1.9g; more than 23% of 8,218 USDA reference foods
Calories per 100 g: 25; more than 5% of reference foods
Sodium per 100 g: 30mg; more than 26% of reference foods

1 cup chopped weighs 107 g in USDA's record for Cauliflower, raw (FDC 169986).

Where the calories come from: 66% carbohydrate, 8% fat and 26% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin C52 mg in 1 cup chopped (107 g), 57% of the Daily Value
Folate61 µg DFE in 1 cup chopped (107 g), 15% of the Daily Value
Vitamin K17 µg in 1 cup chopped (107 g), 14% of the Daily Value
Vitamin B60.2 mg in 1 cup chopped (107 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 169986), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of cauliflower USDA describes

Fresh, cooked with oil has the most calories per 100 g (52); the fewest: Frozen, cooked, boiled, drained… (17)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 19 USDA descriptions of cauliflower, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Cauliflower, raw (SR Legacy)Same values: Cauliflower, raw	25	1.9 g	0.3 g	30 mg
Cauliflower, frozen, unprepared	24	2 g	0.3 g	24 mg
Cauliflower, cooked, as ingredient	26	2 g	0.3 g	31 mg
Cauliflower, fresh, cooked, no added fat	26	2 g	0.3 g	152 mg
Cauliflower, fresh, cooked with butter or margarine	46	2 g	2.6 g	165 mg
Cauliflower, NS as to form, cookedSame values: Cauliflower, fresh, cooked, fat added, NS as to fat type	49	1.9 g	2.9 g	156 mg
Cauliflower, fresh, cooked with oil	52	1.9 g	3.3 g	147 mg
Cauliflower, cooked, boiled, drained, with salt	23	1.8 g	0.5 g	242 mg
Cauliflower, cooked, boiled, drained, without salt	23	1.8 g	0.5 g	15 mg
Cauliflower, raw (Foundation)	23	1.6 g	0.2 g	20 mg
Cauliflower, frozen, cooked, boiled, drained, with salt	17	1.6 g	0.2 g	254 mg
Cauliflower, frozen, cooked, boiled, drained, without salt	19	1.6 g	0.2 g	18 mg
Cauliflower, frozen, cooked, no added fat	19	1.6 g	0.2 g	134 mg
Cauliflower, pickled	41	1.6 g	0.3 g	969 mg
Cauliflower, frozen, cooked with butter or margarine	38	1.6 g	2.4 g	147 mg
Cauliflower, frozen, cooked, fat added, NS as to fat type	41	1.6 g	2.8 g	138 mg
Cauliflower, frozen, cooked with oil	45	1.6 g	3.1 g	130 mg

Every nutrient in this record (126)

The portion is 1 cup chopped (107 g); % DV is for that portion.

Energy, macronutrients and sugars (20)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.05 g	1.92 g	4%
Total lipid (fat)	0.30 g	0.28 g	0%
Carbohydrate, by difference	5.32 g	4.97 g	2%
Ash	0.81 g	0.76 g
Energy	26.8 kcal	25.0 kcal
Sucrose	0 g	0 g
Glucose	1.01 g	0.94 g
Fructose	1.04 g	0.97 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	98.5 g	92.1 g
Total Sugars	2.04 g	1.91 g
Galactose	0 g	0 g
Fiber, total dietary	2.14 g	2.00 g	8%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.14 g	0.13 g	1%
Fatty acids, total monounsaturated	0.036 g	0.034 g
Fatty acids, total polyunsaturated	0.033 g	0.031 g

Minerals (11)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	23.5 mg	22.0 mg	2%
Iron, Fe	0.45 mg	0.42 mg	2%
Magnesium, Mg	16.1 mg	15.0 mg	4%
Phosphorus, P	47.1 mg	44.0 mg	4%
Potassium, K	320 mg	299 mg	7%
Sodium, Na	32.1 mg	30.0 mg	1%
Zinc, Zn	0.29 mg	0.27 mg	3%
Copper, Cu	0.042 mg	0.039 mg	5%
Fluoride, F	1.07 µg	1.00 µg
Manganese, Mn	0.17 mg	0.15 mg	7%
Selenium, Se	0.64 µg	0.60 µg	1%

Vitamins (29)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.086 mg	0.080 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1.07 µg	1.00 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0.21 mg	0.20 mg
Tocopherol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	51.6 mg	48.2 mg	57%
Thiamin	0.054 mg	0.050 mg	4%
Riboflavin	0.064 mg	0.060 mg	5%
Niacin	0.54 mg	0.51 mg	3%
Pantothenic acid	0.71 mg	0.67 mg
Vitamin B-6	0.20 mg	0.18 mg	12%
Folate, total	61.0 µg	57.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	47.4 mg	44.3 mg	9%
Vitamin K (Menaquinone-4)	0 µg	0 µg
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	16.6 µg	15.5 µg	14%
Folic acid	0 µg	0 µg
Folate, food	61.0 µg	57.0 µg
Folate, DFE	61.0 µg	57.0 µg	15%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.021 g	0.020 g
Threonine	0.081 g	0.076 g
Isoleucine	0.076 g	0.071 g
Leucine	0.11 g	0.11 g
Lysine	0.23 g	0.22 g
Methionine	0.021 g	0.020 g
Cystine	0.021 g	0.020 g
Phenylalanine	0.070 g	0.065 g
Tyrosine	0.055 g	0.051 g
Valine	0.13 g	0.13 g
Arginine	0.092 g	0.086 g
Histidine	0.060 g	0.056 g
Alanine	0.12 g	0.12 g
Aspartic acid	0.19 g	0.18 g
Glutamic acid	0.27 g	0.26 g
Glycine	0.076 g	0.071 g
Proline	0.076 g	0.071 g
Serine	0.092 g	0.086 g

Fatty acids (42)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.019 g	0.018 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.10 g	0.093 g
SFA 18:0	0.0096 g	0.0090 g
SFA 20:0	0.0032 g	0.0030 g
MUFA 18:1	0.029 g	0.027 g
PUFA 18:2	0.017 g	0.016 g
PUFA 18:3	0.016 g	0.015 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0.0021 g	0.0020 g
MUFA 14:1	0.0021 g	0.0020 g
MUFA 16:1	0.0032 g	0.0030 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Phytosterols	19.3 mg	18.0 mg
SFA 15:0	0.0021 g	0.0020 g
SFA 17:0	0.0011 g	0.0010 g
SFA 24:0	0.0021 g	0.0020 g
TFA 16:1 t	0 g	0 g
TFA 22:1 t	0 g	0 g
TFA 18:2 t not further defined	0 g	0 g
PUFA 18:2 CLAs	0.0032 g	0.0030 g
MUFA 24:1 c	0.0021 g	0.0020 g
PUFA 20:2 n-6 c,c	0 g	0 g
MUFA 16:1 c	0.0032 g	0.0030 g
MUFA 18:1 c	0.029 g	0.027 g
PUFA 18:2 n-6 c,c	0.014 g	0.013 g
MUFA 22:1 c	0 g	0 g
PUFA 18:3 n-6 c,c,c	0 g	0 g
MUFA 17:1	0 g	0 g
PUFA 20:3	0 g	0 g
Fatty acids, total trans-monoenoic	0 g	0 g
Fatty acids, total trans-polyenoic	0 g	0 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 169986: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in cauliflower?

25 in 1 cup chopped (107 g) of raw (SR Legacy); 17 to 52 per 100 g across USDA's descriptions.

How much protein is in cauliflower?

2g in 1 cup chopped; 1.9 g per 100 g.

How much sodium is in cauliflower?

30mg in 1 cup chopped; 30 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov