Cauliflower Nutrition: 25 Calories & Key Facts Revealed

One cup (100g) of raw cauliflower contains just 25 calories, 5g of carbohydrates, 2g of fiber, and provides 77% of your daily vitamin C needs. This cruciferous vegetable is low in calories yet packed with essential nutrients, making it an excellent choice for health-conscious eaters and those managing weight.

Discover why cauliflower has become a superstar in nutrition circles. This versatile vegetable isn't just a low-calorie substitute for starchier foods—it's a nutritional powerhouse with science-backed health benefits that deserve a regular spot on your plate.

What Makes Cauliflower Nutritionally Unique

Cauliflower belongs to the Brassicaceae family, sharing lineage with broccoli, kale, and Brussels sprouts. What sets it apart is its impressive nutrient density relative to its low calorie count. Unlike many vegetables that specialize in one or two nutrients, cauliflower delivers a broad spectrum of vitamins, minerals, and phytochemicals that work synergistically for optimal health.

According to the USDA's FoodData Central database, a standard 100-gram serving of raw cauliflower contains:

Nutrient	Amount per 100g	% Daily Value*
Calories	25 kcal	1%
Carbohydrates	5g	2%
Dietary Fiber	2g	7%
Protein	1.9g	4%
Vitamin C	48.2mg	77%
Vitamin K	15.5μg	13%
Folate (B9)	57μg	14%
Potassium	299mg	9%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, 2023

Health Benefits Backed by Science

Cauliflower's nutritional profile translates to several evidence-based health benefits. Research published in the journal Nutrients highlights that cruciferous vegetables like cauliflower contain glucosinolates, compounds that break down into bioactive substances with potential cancer-protective effects. These compounds may help regulate enzymes involved in detoxification processes.

The substantial vitamin C content (nearly 80% of your daily needs in one serving) supports immune function and collagen synthesis. Unlike some vegetables where cooking destroys nutrients, cauliflower actually increases its antioxidant availability when steamed for 5-10 minutes, according to a 2022 study in the Journal of Food Composition and Analysis.

Cauliflower vs. Other Popular Vegetables

How does cauliflower stack up against other vegetables commonly used in healthy diets? This comparison helps contextualize its nutritional advantages:

Nutrient (per 100g)	Cauliflower	Broccoli	Zucchini	White Potato
Calories	25	34	17	77
Carbohydrates (g)	5	7	3.1	17.5
Fiber (g)	2	2.6	1	2.1
Vitamin C (mg)	48.2	89.2	17.9	19.7
Folate (μg)	57	63	29	16

Source: USDA FoodData Central, 2023. Values represent raw preparations unless otherwise noted.

This comparison reveals cauliflower's unique position—lower in calories than potatoes while providing comparable fiber and significantly more folate. While broccoli edges it out in vitamin C content, cauliflower offers greater versatility in culinary applications without the strong flavor some find off-putting in broccoli.

Practical Ways to Maximize Cauliflower's Nutritional Benefits

To get the most nutritional value from cauliflower, preparation matters. Research from the Harvard T.H. Chan School of Public Health indicates that steaming cauliflower for 5-7 minutes preserves more nutrients than boiling, which can leach water-soluble vitamins into the cooking water.

For those exploring low-carb alternatives, cauliflower rice contains approximately 25 calories per cup compared to 200+ calories in white rice. When making mashed "potatoes," blending cooked cauliflower with a small amount of healthy fat like olive oil improves absorption of fat-soluble vitamins.

Considerations for Special Dietary Needs

Cauliflower's high fiber content provides significant digestive benefits but may cause discomfort for individuals with irritable bowel syndrome (IBS) following a low-FODMAP diet. According to Monash University's research, a serving of 35g (about 1/8 of a medium head) is considered low-FODMAP, while larger portions may trigger symptoms in sensitive individuals.

Those taking blood thinners should maintain consistent vitamin K intake. While cauliflower contains vitamin K (15.5μg per 100g), it's significantly less than leafy greens like spinach (483μg per 100g), making it a safer option for those monitoring their vitamin K consumption.

How Cooking Methods Affect Cauliflower Nutrition

The nutritional profile of cauliflower changes based on preparation method. Understanding these differences helps you make informed choices:

• Raw: Preserves maximum vitamin C and enzyme activity but may be harder to digest for some
• Steamed (5-7 minutes): Increases availability of antioxidants like glucosinolates by 20-30% according to USDA research
• Roasted: Develops complex flavors while retaining most nutrients, though some vitamin C is lost to heat
• Boiled: Can reduce water-soluble vitamins by up to 40% if water is discarded
• Riced (raw): Maintains nutritional profile similar to raw cauliflower with increased surface area for absorption

For weight management purposes, cauliflower contains just 25 calories per 100g, making it an excellent substitute in recipes where higher-calorie ingredients are typically used. When tracking cauliflower nutrition facts per 100g, remember that cooking methods that add fats or sauces will increase the calorie count.

Common Questions About Cauliflower Nutrition

Does cooking cauliflower reduce its nutritional value?

Some nutrients like vitamin C decrease with heat exposure, but other compounds become more bioavailable. Steaming actually increases the availability of certain antioxidants by breaking down cell walls. The key is to avoid overcooking and excessive water use, which leaches nutrients.

Is cauliflower good for weight loss?

Yes, cauliflower's low calorie density (25 calories per 100g) and high fiber content create satiety with minimal calories. Replacing higher-calorie ingredients with cauliflower—like using riced cauliflower instead of white rice—can significantly reduce daily calorie intake while maintaining portion sizes.

How does frozen cauliflower compare nutritionally to fresh?

Frozen cauliflower often retains comparable nutrient levels to fresh, as it's typically frozen shortly after harvest. The blanching process before freezing causes minimal nutrient loss, primarily affecting vitamin C. For most practical purposes, frozen cauliflower provides similar nutritional benefits to fresh, especially when fresh isn't in season.

Can you eat too much cauliflower?

While generally healthy, excessive cauliflower consumption (more than 3-4 cups daily) may cause digestive discomfort due to its raffinose content, a complex sugar that gut bacteria ferment. Those with thyroid conditions should moderate intake of raw cruciferous vegetables, as they contain goitrogens that may interfere with iodine absorption when consumed in very large quantities.

How many calories are in one cup of cauliflower?

One cup (about 100g) of raw cauliflower contains approximately 25 calories. This makes it an excellent low-calorie vegetable option for those monitoring their daily intake.

Is cauliflower high in carbohydrates?

No, cauliflower is relatively low in carbohydrates with about 5g per 100g serving. Approximately 40% of these carbs come from fiber (2g per 100g), making its net carb count just 3g per serving, which is favorable for low-carb diets.

What vitamins are highest in cauliflower?

Cauliflower is particularly rich in vitamin C (providing 77% of daily needs per 100g), vitamin K (13% of daily value), and folate (14% of daily value). It also contains smaller amounts of B vitamins, potassium, and manganese.

Does cauliflower have more nutrients than broccoli?

Both vegetables offer excellent nutrition but with different strengths. Broccoli contains more vitamin C and vitamin A, while cauliflower provides more pantothenic acid (vitamin B5) and is lower in calories. Both are valuable cruciferous vegetables with similar health-promoting compounds.

Can cauliflower help with digestion?

Yes, cauliflower contains 2g of dietary fiber per 100g, which supports healthy digestion. The fiber acts as a prebiotic, feeding beneficial gut bacteria. However, those with sensitive digestion may need to start with small portions as the raffinose content can cause gas in some individuals.