Cauliflower raw: calories & nutrition facts
100 g of cauliflower raw contain 35 kcal (148 kJ), 2.4 g protein, 5.3 g carbohydrates (of which 2.2 g sugar), 0.28 g fat and 2.9 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 35 kcal
- Protein
- 2.4 g
- Carbs
- 5.3 g
- Fat
- 0.28 g
- Fiber
- 2.9 g
- Sugar
- 2.2 g
- Salt
- 0.03 g
Nutrition for your portion
- Calories
- 35 kcal
- Protein
- 2.4 g
- Carbs
- 5.3 g
- Sugar
- 2.2 g
- Fat
- 0.28 g
- Fiber
- 2.9 g
for 100 g
Energy split
- Protein29 %
- Carbs64 %
- Fat8 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 35 kcal / 148 kJ | |
| MACRONUTRIENTS | ||
| Protein | 2.4 g | |
| Fat | 0.28 g | |
| Saturated fatty acids | 0.04 g | |
| Monounsaturated fatty acids | < 0.01 g | |
| Polyunsaturated fatty acids | 0.14 g | |
| Omega-3 fatty acids | 0.11 g | |
| Omega-6 fatty acids | 0.03 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 5.3 g | |
| Sugar | 2.2 g | |
| Starch | 0.18 g | |
| Lactose | Traces | |
| Fiber | 2.9 g | |
| Alcohol | 0 g | |
| Water | 91.7 g | |
| Salt | 0.03 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 3 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.08 mg | 1 % |
| Vitamin K | 21 µg | 28 % |
| Vitamin B1 (thiamine) | 0.05 mg | 5 % |
| Vitamin B2 (riboflavin) | 0.09 mg | 6 % |
| Niacin | 1.2 mg | 7 % |
| Pantothenic acid | 1 mg | 17 % |
| Vitamin B6 | 94.8 µg | 7 % |
| Biotin | 1.7 µg | 3 % |
| Folate | 76 µg | 38 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 64 mg | 80 % |
| MINERALS | ||
| Sodium | 12 mg | |
| Potassium | 280 mg | 14 % |
| Calcium | 24 mg | 3 % |
| Magnesium | 14 mg | 4 % |
| Phosphorus | 49 mg | 7 % |
| Iron | 0.41 mg | 3 % |
| Zinc | 0.31 mg | 3 % |
| Iodine | 0.7 µg | 0 % |
| Copper | 35 µg | 4 % |
| Manganese | 160 µg | 8 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Cauliflower baked · 50 kcal
- Cauliflower fried without fat (pan) · 71 kcal
- Cauliflower steamed · 35 kcal
- Cauliflower stewed · 38 kcal
- Cauliflower boiled · 37 kcal
- Cauliflower pickled, drained · 49 kcal
- Cauliflower deep-frozen · 33 kcal
- Cauliflower deep-frozen, baked · 46 kcal
- Cauliflower deep-frozen, fried without fat (pan) · 66 kcal
- Cauliflower deep-frozen, steamed · 33 kcal
- Cauliflower deep-frozen, stewed · 36 kcal
- Cauliflower deep-frozen, boiled · 29 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G311100 · Data: BLS 4.0 (2025)