Nutrition for Cauliflower

Calories, Protein, Vitamins and More


image of cauliflower source

Cauliflower Nutrition Summary

One head of cauliflower (840 grams or 1.9 lb) contains 210 calories and 16.1 grams of protein. Cauliflower consist of 92% water, 5% carbohydrates, 2% protein, and less than 1% of fat.

Cauliflower is an excellent source of many nutrients, including dietary fiber, protein, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, folate and Vitamin K. It also contains significant amounts of magnesium, copper, zinc, phosphorus, choline and manganese.

In one head of cauliflower:

  • Calories: 210
  • Protein: 16.1 g
  • Sugar: 16 g
  • Dietary fiber: 16.8 g
  • Fat: 2.4 g, (Saturated: 1.1 g)
  • Sodium: 252 mg
There is no significant amounts of cholesterol in cauliflower.

See the Cauliflower Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cauliflower, raw.

Calories in Cauliflower

Cauliflower has 210 calories per head or 25 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

66 percent of calories in cauliflower are from carbohydrates, 26% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

The majority, or 66% of the calories in cauliflower are from carbohydrates. The carbs in cauliflower are mostly in the form of dietary fiber and sugar (51% and 49%). A great high-fiber food, a single head of cauliflower contains 67% of recommended daily values or 16.8 grams of dietary fiber.

  • Dietary fiber: 16.8 g
  • Sugar: 16 g
There is no significant amounts of starch in cauliflower.

Calories from Fat

A small portion, or 9% the calories in cauliflower are from fat. Cauliflower is very low in total fat, with 2.4 grams or 4% of recommended daily values per head. It also is cholestrol free. Most of the fat in cauliflower are healthier unsaturated fats:

  • Total fat: 2.4 g
  • Saturated fat: 1.1 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol in cauliflower.

Calories Similar to Cauliflower

Some other vegetables with similar calories to cauliflower by weight:

Protein in Cauliflower

An excellent source of protein, a single head of cauliflower contains 32% of recommended daily values or 16.1 grams of protein. In addition, cauliflower contains significant amounts of all 9 essential amino acids.

  • Protein: 16.13 g
  • Tryptophan: 0.17 g
  • Threonine: 0.64 g
  • Isoleucine: 0.6 g
  • Leucine: 0.89 g
  • Lysine: 1.82 g
  • Methionine: 0.17 g
  • Phenylalanine: 0.55 g
  • Valine: 1.05 g
  • Histidine: 0.47 g

Protein Similar to Cauliflower

Some other vegetables with similar amounts of protein to cauliflower by weight:

Vitamins and Minerals in Cauliflower

An good source of many nutrients, cauliflower contains abundant amounts of Vitamin C, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin K. In fact, a single head of cauliflower contains 540% of recommended daily values or 404.9 mg of Vitamin C.

Vitamins in cauliflower (1 head):
  • Thiamin: 0.4 mg
  • Riboflavin: 0.5 mg
  • Niacin: 4.3 mg
  • Vitamin b6: 1.5 mg
  • Vitamin c: 404.9 mg
  • Vitamin e: 0.7 mg
  • Folate: 478.8 ug
  • Vitamin k: 130.2 ug
Minerals in cauliflower (1 head):
  • Calcium: 184.8 mg
  • Potassium: 2511.6 mg
  • Iron: 3.5 mg
  • Magnesium: 126 mg
  • Zinc: 2.3 mg
  • Selenium: 5 ug
  • Phosphorus: 369.6 mg
  • Copper: 0.3 mg
  • Manganese: 1.3 mg
  • Choline: 372.1 mg
There is no significant amounts of vitamin a, pantothenic acid or vitamin b12 in cauliflower.

Similar to Cauliflower for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to cauliflower:

Flavonoids and Carotenoids in Cauliflower [3]

Cauliflower contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid kaempferol and quercetin. In one head of cauliflower:

  • kaempferol: 3.02 mg
  • Quercetin: 4.54 mg

Cauliflower Nutrition Chart

Cauliflower:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cauliflower in Cooking

Cauliflower is in the top 10% of most popular ingredients for recipes. Cauliflower can be consumed raw and is often chopped before cooking or serving. Most recipes call for one or two cauliflowers.

Friends and Relatives of Cauliflower

Foods commonly cooked with cauliflower: Other similar relatives:


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