Foods · Vegetables
Calories in cauliflower
Cauliflower: about 25 calories per 100 g. A portion of 1 head medium (588 g) has about 147 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 25 | 1.9 g | 5 g | 0.3 g |
| 1 cup chopped (1/2" pieces) | 107 g | 27 | 2.1 g | 5.3 g | 0.3 g |
| 1 floweret | 13 g | 3 | 0.2 g | 0.6 g | 0 g |
| 1 head large (6-7" dia.) | 840 g | 210 | 16.1 g | 41.7 g | 2.4 g |
| 1 head medium (5-6" dia.) | 588 g | 147 | 11.3 g | 29.2 g | 1.6 g |
| 1 head small (4" dia.) | 265 g | 66 | 5.1 g | 13.2 g | 0.7 g |
Where the calories come from
- Protein 26%
- Carbs 66%
- Fat 8%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 25 kcal |
| Protein | 1.9 g |
| Carbohydrate | 5 g |
| of which sugars | 1.9 g |
| Fibre | 2 g |
| Fat | 0.3 g |
| of which saturated | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 30 mg |
| Potassium | 299 mg |
| Calcium | 22 mg |
| Iron | 0.4 mg |
| Vitamin C | 48.2 mg |
| Water | 92.1 g |
How it compares with other vegetables
Among the 28 vegetables listed on this site, cauliflower ranks number 11 from the lowest in calories per 100 g, and number 13 from the highest in protein per 100 g.
More calories per 100 g
- Red bell pepper 26 cal
- Turnip 28 cal
- Green beans 31 cal
What 147 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of cauliflower (1 head medium, 147 calories) equals about 33 minutes of walking or 15 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Cauliflower, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in cauliflower (1 head medium)?
About 147 calories (≈). That is 1 head medium (588 g) of cauliflower, using the USDA reference value of 25 calories per 100 g.
How many calories are in 100 grams of cauliflower?
About 25 calories (≈). One ounce (28 g) is about 7 calories.
How much protein is in cauliflower?
1.9 g per 100 g, and about 26% of its calories come from protein (≈). A portion of 1 head medium has about 11.3 g.
Source
- USDA FoodData Central, SR Legacy: Cauliflower, raw (FDC ID 169986)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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