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[N]extrient

Cauliflower (Raw)

SR Legacy·Comprehensive Reference Data

Cauliflower, raw

Vegetables and Vegetable Products

A 100g serving covers 54% of the daily recommended Vitamin C, making Cauliflower (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.9g), fat (0.3g), and carbohydrates (5g) per 100g. At just 25 calories per 100g, Cauliflower (Raw) is one of the lowest-calorie options available. Sodium is modest at 30mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Cauliflower (Raw) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value.

Calories25KCAL
Protein1.9G
Fat0.28G
Carbs5G
Fiber2G

Calorie Distribution

30kcal
  • Protein25%1.9 g
  • Fat8%0.28 g
  • Carbs66%5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water92.1G
Energy25.0KCAL
Protein1.9G
Total lipid (fat)0.28G
Carbohydrate, by difference5.0G
Fiber, total dietary2.0G
Total Sugars1.9G
Cholesterol0MG
Vitamin C, total ascorbic acid48.2MG
Thiamin0.05MG
Riboflavin0.06MG
Niacin0.51MG
Vitamin B-60.18MG
Folate, total57.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.08MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)15.5UG
Calcium, Ca22.0MG
Iron, Fe0.42MG
Magnesium, Mg15.0MG
Phosphorus, P44.0MG
Potassium, K299MG
Sodium, Na30.0MG
Zinc, Zn0.27MG
Copper, Cu0.04MG
Manganese, Mn0.15MG
Selenium, Se0.60UG
Energy104kJ
Ash0.76G
Sucrose0G
Glucose0.94G
Fructose0.97G
Lactose0G
Maltose0G
Galactose0G
Fluoride, F1.0UG
Pantothenic acid0.67MG
Folic acid0UG
Folate, food57.0UG
Folate, DFE57.0UG
Choline, total44.3MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin1.0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.20MG
Tocopherol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated0.13G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.02G
SFA 12:00G
SFA 14:00G
SFA 15:00.002G
SFA 16:00.09G
SFA 17:00.001G
SFA 18:00.009G
SFA 20:00.003G
SFA 22:00.002G
SFA 24:00.002G
Fatty acids, total monounsaturated0.03G
MUFA 14:10.002G
MUFA 15:10G
MUFA 16:10.003G
MUFA 16:1 c0.003G
MUFA 17:10G
MUFA 18:10.03G
MUFA 18:1 c0.03G
MUFA 20:10G
MUFA 22:10G
MUFA 22:1 c0G
MUFA 24:1 c0.002G
Fatty acids, total polyunsaturated0.03G
PUFA 18:20.02G
PUFA 18:2 n-6 c,c0.01G
PUFA 18:2 CLAs0.003G
PUFA 18:30.01G
PUFA 18:3 n-3 c,c,c (ALA)0.01G
PUFA 18:3 n-6 c,c,c0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:3 n-30G
PUFA 20:3 n-60G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Fatty acids, total trans-monoenoic0G
TFA 16:1 t0G
TFA 22:1 t0G
TFA 18:2 t not further defined0G
Fatty acids, total trans-polyenoic0G
Phytosterols18.0MG
Tryptophan0.02G
Threonine0.08G
Isoleucine0.07G
Leucine0.11G
Lysine0.22G
Methionine0.02G
Cystine0.02G
Phenylalanine0.07G
Tyrosine0.05G
Valine0.13G
Arginine0.09G
Histidine0.06G
Alanine0.12G
Aspartic acid0.18G
Glutamic acid0.26G
Glycine0.07G
Proline0.07G
Serine0.09G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
floweret (13g)30.2g0g0.6g
cup chopped (1/2" pieces) (107g)272.1g0.3g5.3g
head small (4" dia.) (265g)665.1g0.7g13.2g
head medium (5-6" dia.) (588g)14711.3g1.6g29.2g

Scaled from Cauliflower (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Brussels Sprouts Drained Without Salt (Cooked, Boiled)

36 kcal2.55g protein

Cauliflower Unprepared (Frozen)

24 kcal2.01g protein

Brussels Sprouts (Raw)

43 kcal3.38g protein

Brussels Sprouts Drained with Salt (Cooked, Boiled)

36 kcal2.55g protein

Broccoli (Raw)

34 kcal2.82g protein

Brussels Sprouts Unprepared (Frozen)

41 kcal3.78g protein

Nutrient Highlights

  • Cauliflower (Raw) is a excellent source of Vitamin C (54% DV) — see top foods ranked by Vitamin C

Dietary Considerations

  • Cauliflower (Raw) is naturally low in sodium at 30mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Cauliflower (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories25
% Daily Value*
Total Fat 0.28G0%
Cholesterol 0MG0%
Sodium 30.0MG1%
Total Carbohydrate 5.0G2%
Dietary Fiber 2.0G7%
Total Sugars 1.9G
Protein 1.9G4%
Vitamin D 0UG0%
Calcium 22.0MG2%
Iron 0.42MG2%
Potassium 299MG6%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169986.

View on USDA FoodData Central →