Calories in cauliflower

Raw. 25 kcal (105 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Cauliflower is a mild, low-energy brassica with 25 kcal (105 kJ) per 100 g raw. It is about 92% water, and its small amount of energy comes mostly from carbohydrate, with 2 g of fibre per 100 g. It is a surprisingly good source of vitamin C: a cup of chopped raw cauliflower covers more than half the Daily Value.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A cup of chopped cauliflower (107 g) has about 27 kcal (112 kJ), a single floret about 3 kcal, and a whole medium head (588 g) about 147 kcal (615 kJ).
• Cauliflower rice is a popular swap for a reason: at 25 kcal per 100 g it has about a fifth of the energy of cooked white rice, which has around 129 kcal per 100 g.
• Boiling barely changes the energy (about 23 kcal per 100 g) and keeps most of the vitamin C. Roasting in oil is different: each tablespoon of olive oil adds about 119 kcal (498 kJ).
• One cup of raw cauliflower provides about 52 mg of vitamin C (57% DV) and 61 µg of folate (15% DV).

Converting these figures

One 1 cup, chopped of cauliflower is 27 kcal, which is 112 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 956 g of cauliflower to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.