Vegetables • Deep Nutrition Analytics
Cauliflower, raw
Delivering 25 kcal per 100 grams, Cauliflower, raw functions as a vegetables with carbohydrates (5g) driving its core energy contribution. It serves as a rich source of Vitamin C, offering 54% of your recommended daily allowance (48.2 mg). Offering gentle energy density (0.3 kcal/g) and 3g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.9 g
- Carbohydrates
- 5 g
- Fat
- 0.3 g
- Fiber
- 2 g
Produce Profile: Hydration & Micronutrients
Cauliflower, raw provides natural botanical nutrition with 25 calories per 100g. Providing 2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (25 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 104 kJ |
| Carbohydrate, by difference | 5 g |
| Energy | 25 kcal |
| Protein | 1.9 g |
| Fiber, total dietary | 2 g |
| Total Sugars | 1.9 g |
| Total lipid (fat) | 0.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 48.2 mg |
| Vitamin K | 15.5 µg |
| Vitamin B6 | 0.2 mg |
| Manganese | 0.2 mg |
| Potassium | 299 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 15.5 µg |
| Vitamin C, total ascorbic acid | 48.2 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 0.6 µg |
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 15 mg |
| Phosphorus, P | 44 mg |
| Sodium, Na | 30 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 22 mg |
| Potassium, K | 299 mg |
| Zinc, Zn | 0.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 57 µg |
| Tocopherol, gamma | 0.2 mg |
| Folate, DFE | 57 µg |
| PUFA 18:2 CLAs | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| SFA 15:0 | 0 g |
| MUFA 16:1 c | 0 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0 g |
| SFA 24:0 | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 0 g |
| PUFA 18:2 n-6 c,c | 0 g |
| Phytosterols | 18 mg |
| Folate, total | 57 µg |
| SFA 17:0 | 0 g |
| Fructose | 1 g |
| Glucose | 0.9 g |
| Lutein + zeaxanthin | 1 µg |
| Ash | 0.8 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Water | 92.1 g |
| Fluoride, F | 1 µg |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 44.3 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
Serving calculator
Common serving sizes
- floweret13 g
- head medium (5-6" dia.)588 g
- head small (4" dia.)265 g
- head large (6-7" dia.)840 g
- cup chopped (1/2" pieces)107 g
Compare Cauliflower, raw with Category Peers
Mushrooms, canned, drained solids vs Cauliflower, raw
Compared to Mushrooms, canned, drained solids, Cauliflower, raw has substantially more Vitamin C and 1% lower calories per 100g.
Cauliflower, raw vs Cauliflower, frozen, unprepared
Compared to Cauliflower, frozen, unprepared, Cauliflower, raw has 1% less Vitamin C and 4% higher calories per 100g.
Frequently Asked Questions
How many calories are in Cauliflower, raw?
A standard 100-gram serving of Cauliflower, raw contains 25 calories (105 kJ), alongside 1.9g of protein, 5g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 13g (floweret): ~3 kcal
- 588g (head medium (5-6" dia.)): ~147 kcal
- 265g (head small (4" dia.)): ~66 kcal
Is Cauliflower, raw suitable for a keto or low-carb diet?
Yes. With only 3g of net carbs per 100g (5g total carbohydrates minus 2g dietary fiber), Cauliflower, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Cauliflower, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cauliflower, raw are:
- Vitamin C: 48.2 mg (54% of your daily value)
- Vitamin K: 15.5 µg (13% of your daily value)
- Vitamin B6: 0.184 mg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169986).