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Cauliflower

Cauliflower

EverydayFresh

Cauliflower is a versatile cruciferous vegetable recognized for its dense, compact head of undeveloped white florets. This low-carb, gluten-free vegetable serves as a popular substitute for grains and starches when riced or puréed, while providing significant fiber, vitamin C, and antioxidants like sulforaphane. Its neutral flavor and sturdy texture make it adaptable to roasting, steaming, or raw consumption, with purple, orange, and green varieties offering additional phytonutrients.

Macro Impact

A 1 cup serving contains 28 calories, 2g protein, 5g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 28 calories?
Walking3.5 mph, moderate pace
6 min
YogaModerate effort, gentle pace
5 min
SwimmingModerate effort, freestyle
4 min
Biking12-14 mph, moderate effort
3 min
StairsStair climbing, moderate pace
3 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (107 g)
Amount per serving
Calories28
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium29mg
1%
Total Carbohydrate5g
2%
Dietary Fiber2g
8%
Total Sugars2g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium24mg
2%
Iron0.4mg
2%
Potassium300mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
2 / 28 g
8%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
61 / 400 mcg
15%
Vitamin A
0 / 800 mcg
0%
Vitamin C
50 / 83 mg
61%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
17 / 105 mcg
16%
Minerals
Calcium
24 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
8%
Phosphorous
47 / 700 mg
7%
Potassium
300 / 3k mg
10%
Selenium
1 / 55 mcg
1%
Sodium
29 / 2.3k mg
1%
Zinc
0 / 10 mg
3%
Chromium
1 / 30 mcg
4%
Molybdenum
4 / 45 mcg
9%
Iodine
1 / 150 mcg
1%
Chlorine
32 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
99 g
Caffeine
0 mg
Choline
47 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cauliflower, raw. USDA Foundational Foods. FDC ID 2685573.
  2. 2.Cauliflower, raw. USDA Standard Reference, Legacy. Food ID 169986.
  3. 3.Cauliflower, raw. Canadian Nutrient File. Food ID 2385.
  4. 4.Cauliflower, all varieties, raw. Frida. Public Food Key 14.
  5. 5.Cauliflower, fresh, raw. Australian Nutrient Database. Public Food Key F002378.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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