Vegetable

Cauliflower (cooked, boiled, drained, without salt) Nutrition Facts

USDA description: Cauliflower, cooked, boiled, drained, without salt

Per 100 g, Cauliflower (cooked, boiled, drained, without salt) provides 23 calories. A typical portion, 3 flowerets (54 g), has 12 calories, 1 g protein, 2.2 g carbs and 0.2 g fat.

calories: 23
protein: 1.8 g
carbs: 4.1 g
fat: 0.5 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Cauliflower (cooked, boiled, drained, without salt): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	231%	1.8 g4%	4.1 g1%	0.5 g1%	2.3 g8%	2.1 g
1/2 cup1" pieces · 62 g	141%	1.1 g2%	2.5 g1%	0.3 g<1%	1.4 g5%	1.3 g
3 flowerets54 g	121%	1 g2%	2.2 g1%	0.2 g<1%	1.2 g4%	1.1 g

Calories in kcal. n/r = not reported for this food.

Raw, cooked and other forms

Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.

Form (per 100 g)	Calories	Protein	Carbs	Fat
Cauliflower (cooked, boiled, drained, without salt) (this page)	23	1.8 g	4.1 g	0.5 g
Cauliflower (cooked, boiled, drained, with salt)	23	1.8 g	4.1 g	0.5 g

How Cauliflower ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	1.8 g#63 of 126 vegetables	16 g#28 of 126 vegetables
Fiber	2.3 g#52 of 115 vegetables	20 g#19 of 115 vegetables
Potassium	142 mg#115 of 126 vegetables	1,235 mg#83 of 126 vegetables
Calcium	16 mg#90 of 126 vegetables	139 mg#63 of 126 vegetables
Iron	0.32 mg#111 of 126 vegetables	2.8 mg#93 of 126 vegetables
Magnesium	9 mg#115 of 125 vegetables	78 mg#87 of 125 vegetables
Vitamin C	44 mg#27 of 123 vegetables	385 mg#19 of 123 vegetables
Vitamin A	1 µg#93 of 117 vegetables	8.7 µg#92 of 117 vegetables

Macronutrient Breakdown

26%

Protein

59%

Carbs

15%

Fat

Compared with the median of vegetables

Per 100 g; median of the 125 vegetables with a value.

Calories: Cauliflower: 23 kcal
median: 33 kcal
Protein: Cauliflower: 1.8 g
median: 1.8 g
Carbs: Cauliflower: 4.1 g
median: 7.1 g
Fat: Cauliflower: 0.5 g
median: 0.3 g
Fiber: Cauliflower: 2.3 g
median: 2.3 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 3 flowerets (54 g)	%DV
Saturated fat	0.1 g	<1%	0 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	15 mg	1%	8.1 mg	<1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	16 mg	1%	8.6 mg	1%
Iron	0.32 mg	2%	0.17 mg	1%
Potassium	142 mg	3%	77 mg	2%
Vitamin A (RAE)	1 µg	<1%	0.54 µg	<1%
Vitamin C	44 mg	49%	24 mg	27%
Vitamin E	0.07 mg	<1%	0.04 mg	<1%
Vitamin K	14 µg	12%	7.5 µg	6%
Thiamin (B1)	0.04 mg	4%	0.02 mg	2%
Riboflavin (B2)	0.05 mg	4%	0.03 mg	2%
Niacin (B3)	0.41 mg	3%	0.22 mg	1%
Vitamin B6	0.17 mg	10%	0.09 mg	5%
Folate (approx.)	44 µg	11%	24 µg	6%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	32 mg	3%	17 mg	1%
Magnesium	9 mg	2%	4.9 mg	1%
Zinc	0.17 mg	2%	0.09 mg	1%
Selenium	0.6 µg	1%	0.32 µg	1%
Copper	0.02 mg	2%	0.01 mg	1%
Manganese	0.13 mg	6%	0.07 mg	3%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170397 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.