Calories in Cauliflower: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 77% DV | 77% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 21% DV | 21% |
| Vitamin B6 | 12% DV | 12% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 15% DV | 15% |
| Calcium | 2% DV | 2% |
| Iron | 2% DV | 2% |
| Magnesium | 4% DV | 4% |
| Potassium | 7% DV | 7% |
| Zinc | 2% DV | 2% |
| Sodium | 1% DV | 1% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup chopped (107g).
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Health Benefits of Cauliflower
How to Track Cauliflower Accurately
Accurately tracking cauliflower requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track cauliflower and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Cauliflower
| Serving | Weight | Calories |
|---|---|---|
| 1 cup chopped (107g) | 107g | 27 |
| 1 small head (390g) | 390g | 98 |
| 100g | 100g | 25 |
| 1 floret (13g) | 13g | 3 |
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Frequently Asked Questions
How many calories in Cauliflower?
Cauliflower contains 27 calories per 1 cup chopped (107g). Per 100g, cauliflower provides approximately 25 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track cauliflower calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Cauliflower healthy?
Cauliflower provides 27 calories, 2.1g protein, 5.3g carbohydrates, and 0.3g fat per serving. Cauliflower contains the glucosinolate indole-3-carbinol, which the body converts to diindolylmethane (DIM) — a compound studied for its ability to modulate estrogen metabolism and reduce cancer risk. Like all foods, cauliflower is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Cauliflower calories?
The most accurate way to track cauliflower is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies cauliflower from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.