Food · Vegetables and Vegetable Products

Green cauliflower nutrition facts

A typical portion of green cauliflower (1 cup; 64 g, raw) has 20 calories and 2g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 31 calories (raw) to 32 (cooked, no salt added).

Nutrition Facts

Serving size1 cup (64g)

AmountPortion

Amount per serving

Calories20

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate 4g1%

Dietary Fiber 2g7%

Total Sugars 2g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 0.5mg3%

Potassium 190mg4%

* 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, green, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 3g; more than 30% of 8,218 USDA reference foods
Calories per 100 g: 31; more than 7% of reference foods
Sodium per 100 g: 23mg; more than 24% of reference foods

1 cup weighs 64 g in USDA's record for Cauliflower, green, raw (FDC 169389).

Where the calories come from: 63% carbohydrate, 7% fat and 30% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin C56 mg in 1 cup (64 g), 63% of the Daily Value
Vitamin K13 µg in 1 cup (64 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 169389), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of green cauliflower USDA describes

Cooked, no salt added has the most calories per 100 g (32); the fewest: Raw (31)

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

All 3 USDA descriptions of green cauliflower, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Cauliflower, green, raw	31	3 g	0.3 g	23 mg
Cauliflower, green, cooked, no salt added	32	3 g	0.3 g	23 mg
Cauliflower, green, cooked, with salt	32	3 g	0.3 g	259 mg

Every nutrient in this record (87)

The portion is 1 cup (64 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.89 g	2.95 g	4%
Total lipid (fat)	0.19 g	0.30 g	0%
Carbohydrate, by difference	3.90 g	6.09 g	1%
Ash	0.56 g	0.88 g
Energy	19.8 kcal	31.0 kcal
Alcohol, ethyl	0 g	0 g
Water	57.5 g	89.8 g
Total Sugars	1.94 g	3.03 g
Fiber, total dietary	2.05 g	3.20 g	7%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.030 g	0.047 g	0%
Fatty acids, total monounsaturated	0.018 g	0.028 g
Fatty acids, total polyunsaturated	0.085 g	0.13 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	21.1 mg	33.0 mg	2%
Iron, Fe	0.47 mg	0.73 mg	3%
Magnesium, Mg	12.8 mg	20.0 mg	3%
Phosphorus, P	39.7 mg	62.0 mg	3%
Potassium, K	192 mg	300 mg	4%
Sodium, Na	14.7 mg	23.0 mg	1%
Zinc, Zn	0.41 mg	0.64 mg	4%
Copper, Cu	0.026 mg	0.041 mg	3%
Manganese, Mn	0.16 mg	0.25 mg	7%
Selenium, Se	0.38 µg	0.60 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	5.12 µg	8.00 µg	1%
Carotene, beta	59.5 µg	93.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.026 mg	0.040 mg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	26.9 µg	42.0 µg
Vitamin C, total ascorbic acid	56.4 mg	88.1 mg	63%
Thiamin	0.051 mg	0.080 mg	4%
Riboflavin	0.065 mg	0.10 mg	5%
Niacin	0.47 mg	0.73 mg	3%
Pantothenic acid	0.45 mg	0.70 mg
Vitamin B-6	0.14 mg	0.22 mg	8%
Folate, total	36.5 µg	57.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	36.5 mg	57.1 mg	7%
Vitamin K (phylloquinone)	12.9 µg	20.2 µg	11%
Folic acid	0 µg	0 µg
Folate, food	36.5 µg	57.0 µg
Folate, DFE	36.5 µg	57.0 µg	9%
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	0.025 g	0.039 g
Threonine	0.068 g	0.11 g
Isoleucine	0.072 g	0.11 g
Leucine	0.11 g	0.17 g
Lysine	0.10 g	0.16 g
Methionine	0.027 g	0.042 g
Cystine	0.022 g	0.034 g
Phenylalanine	0.067 g	0.10 g
Tyrosine	0.041 g	0.064 g
Valine	0.095 g	0.15 g
Arginine	0.091 g	0.14 g
Histidine	0.038 g	0.059 g
Alanine	0.10 g	0.16 g
Aspartic acid	0.22 g	0.34 g
Glutamic acid	0.25 g	0.39 g
Glycine	0.061 g	0.095 g
Proline	0.081 g	0.13 g
Serine	0.099 g	0.15 g

Fatty acids (19)

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 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.024 g	0.038 g
SFA 18:0	0.0026 g	0.0040 g
MUFA 18:1	0.015 g	0.023 g
PUFA 18:2	0.019 g	0.029 g
PUFA 18:3	0.067 g	0.10 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0026 g	0.0040 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.00064 g	0.0010 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.00064 g	0.0010 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 169389: 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 green cauliflower?

20 in 1 cup (64 g) of raw; 31 to 32 per 100 g across USDA's descriptions.

How much protein is in green cauliflower?

2g in 1 cup; 3 g per 100 g.

How much sodium is in green cauliflower?

15mg in 1 cup; 23 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