Vegetable

Cauliflower (green, raw) Nutrition Facts

USDA description: Cauliflower, green, raw

Per 100 g, Cauliflower (green, raw) provides 31 calories. A typical portion, 1 head (431 g), has 134 calories, 13 g protein, 26 g carbs and 1.3 g fat.

calories: 31
protein: 3 g
carbs: 6.1 g
fat: 0.3 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 (green, raw): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	312%	3 g6%	6.1 g2%	0.3 g<1%	3.2 g11%	3 g
1 cup64 g	201%	1.9 g4%	3.9 g1%	0.2 g<1%	2 g7%	1.9 g
1 floweret25 g	8<1%	0.7 g1%	1.5 g1%	0.1 g<1%	0.8 g3%	0.8 g
1 head, large6-7" dia · 511 g	1588%	15 g30%	31 g11%	1.5 g2%	16 g58%	15 g
1 head, medium5-6" dia · 431 g	1347%	13 g25%	26 g10%	1.3 g2%	14 g49%	13 g
1 head, small4" dia · 325 g	1015%	9.6 g19%	20 g7%	1 g1%	10 g37%	9.8 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 (green, raw) (this page)	31	3 g	6.1 g	0.3 g
Cauliflower (green, cooked, with salt)	32	3 g	6.3 g	0.3 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	3 g#34 of 126 vegetables	19 g#19 of 126 vegetables
Fiber	3.2 g#23 of 115 vegetables	21 g#16 of 115 vegetables
Potassium	300 mg#45 of 126 vegetables	1,935 mg#38 of 126 vegetables
Calcium	33 mg#51 of 126 vegetables	213 mg#45 of 126 vegetables
Iron	0.73 mg#62 of 126 vegetables	4.7 mg#45 of 126 vegetables
Magnesium	20 mg#56 of 125 vegetables	129 mg#45 of 125 vegetables
Vitamin C	88 mg#9 of 123 vegetables	568 mg#15 of 123 vegetables
Vitamin A	8 µg#82 of 117 vegetables	52 µg#80 of 117 vegetables

Macronutrient Breakdown

30%

Protein

63%

Carbs

Fat

Compared with the median of vegetables

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

Calories: Cauliflower: 31 kcal
median: 33 kcal
Protein: Cauliflower: 3 g
median: 1.8 g
Carbs: Cauliflower: 6.1 g
median: 7.1 g
Fat: Cauliflower: 0.3 g
median: 0.3 g
Fiber: Cauliflower: 3.2 g
median: 2.3 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 head (431 g)	%DV
Saturated fat	0 g	<1%	0.2 g	1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	23 mg	1%	99 mg	4%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	33 mg	3%	142 mg	11%
Iron	0.73 mg	4%	3.1 mg	17%
Potassium	300 mg	6%	1,293 mg	28%
Vitamin A (RAE)	8 µg	1%	34 µg	4%
Vitamin C	88 mg	98%	380 mg	422%
Vitamin E	0.04 mg	<1%	0.17 mg	1%
Vitamin K	20 µg	17%	87 µg	73%
Thiamin (B1)	0.08 mg	7%	0.34 mg	29%
Riboflavin (B2)	0.1 mg	8%	0.44 mg	34%
Niacin (B3)	0.73 mg	5%	3.2 mg	20%
Vitamin B6	0.22 mg	13%	0.96 mg	56%
Folate (approx.)	57 µg	14%	246 µg	61%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	62 mg	5%	267 mg	21%
Magnesium	20 mg	5%	86 mg	21%
Zinc	0.64 mg	6%	2.8 mg	25%
Selenium	0.6 µg	1%	2.6 µg	5%
Copper	0.04 mg	5%	0.18 mg	20%
Manganese	0.25 mg	11%	1.1 mg	46%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169389 (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.