How Many Calories Are in 100g of Cauliflower? A Detailed Nutrition Guide

December 4, 2025 •

4 min read

According to the USDA, a standard 100g serving of raw cauliflower contains only about 25 calories, making it a powerhouse vegetable for those watching their intake. Understanding how many calories are in 100g of cauliflower, along with its other nutritional benefits, is key to incorporating this versatile vegetable into a healthy diet.

Quick Summary

A 100g portion of raw cauliflower typically contains about 25 calories, while boiled versions may be slightly lower. This low-calorie, nutrient-rich food is packed with fiber and vitamins, making it an excellent addition to a balanced diet.

Key Points

Low Calorie Count: A 100g serving of raw cauliflower contains only about 25 calories, making it excellent for weight management.
Cooking Method Matters: The calorie count changes based on how it's prepared; boiling reduces calories slightly, while adding oil for roasting increases them significantly.
Rich in Nutrients: Cauliflower is a great source of Vitamin C, Vitamin K, folate, fiber, and choline.
Digestive and Heart Health: Its high fiber content supports digestion and helps lower cholesterol, while antioxidants reduce inflammation.
Versatile Low-Carb Alternative: It can be used to replace higher-carb foods like rice and potatoes in many recipes, such as cauliflower rice and mashed cauliflower.

The Calorie Count: Raw vs. Cooked Cauliflower

When you're tracking your intake, it's important to know that the calorie count for cauliflower can vary slightly depending on how it's prepared. The most straightforward measurement comes from raw cauliflower, which is a very low-calorie food. For example, a 100g serving of raw cauliflower has approximately 25 calories. This minimal calorie count is thanks to its high water content and low levels of carbohydrates and fat.

However, the preparation method is critical. If you're boiling or steaming cauliflower, the calorie count per 100g may decrease slightly as some nutrients and weight are lost to the water. On the other hand, cooking methods like roasting or frying, especially when oil or other high-calorie ingredients are added, will significantly increase the final calorie total. A simple drizzle of olive oil can add dozens of calories, so it's important to account for these additions.

Comprehensive Nutrition of 100g of Cauliflower

Cauliflower is much more than just a low-calorie base; it's also loaded with essential nutrients. A typical 100g serving provides a solid dose of vitamins, minerals, and other beneficial compounds.

Macronutrients

Carbohydrates: Around 5g, with a significant portion being dietary fiber.
Protein: About 2g.
Fat: Negligible, typically less than 0.5g.
Fiber: Approximately 2-3g, essential for digestive health.

Vitamins and Minerals

Vitamin C: A phenomenal source, often providing over half of the Daily Value in just 100g. It acts as a powerful antioxidant and supports immune function.
Vitamin K: Important for blood clotting and bone health.
Folate (Vitamin B9): A key nutrient for cell growth and metabolism.
Choline: An under-consumed nutrient vital for brain health and liver function.
Potassium: Helps regulate blood pressure.

How Cooking Affects Cauliflower's Calorie Count

As mentioned, the preparation method is a game-changer for the final calorie count. The chart below demonstrates how calories can change based on the cooking method, assuming no high-calorie additions.


Preparation Method	Approx. Calories per 100g	Key Difference	Considerations
Raw	25 kcal	Minimal processing	Maximum antioxidant content, crisp texture.
Boiled	19-23 kcal	Calorie reduction due to water loss	Can lose some water-soluble vitamins like B vitamins and C.
Steamed	30 kcal	Slightly higher than boiled due to moisture retention	Retains more vitamins than boiling.
Roasted (with oil)	Varies significantly	Added fat increases calories dramatically	Adds a nutty flavor; requires tracking oil use.

Health Benefits of Adding Cauliflower to Your Diet

Beyond its low-calorie nature, cauliflower offers a wealth of health benefits that make it an excellent addition to any diet. Its rich nutrient profile contributes to overall well-being in several ways.

Promotes Digestive Health: The high fiber and water content aid in preventing constipation and support a healthy gut microbiome.
Packed with Antioxidants: Cauliflower contains potent antioxidants like sulforaphane, which help protect the body from oxidative stress and may lower the risk of various chronic diseases.
Fights Inflammation: Its anti-inflammatory compounds help reduce chronic inflammation, a known risk factor for many illnesses, including heart disease.
Supports Heart Health: The fiber helps lower cholesterol, while the presence of sulforaphane supports healthy blood vessels.
Boosts Brain Function: A great source of choline, a nutrient essential for memory, mood, and learning.

Creative Ways to Enjoy Cauliflower

Cauliflower's neutral flavor and versatile texture have made it a star ingredient in low-carb cooking. If you're looking for new ways to enjoy this vegetable, consider these ideas:

Cauliflower Rice: Pulse raw florets in a food processor until they resemble rice. This is a popular, low-carb alternative to traditional rice.
Cauliflower Pizza Crust: Combine finely riced cauliflower with eggs and cheese to form a dough for a gluten-free and low-calorie pizza base.
Mashed Cauliflower: Boil or steam florets until tender, then mash with a little milk, butter, and seasonings for a creamy, low-carb substitute for mashed potatoes.
Roasted Cauliflower: Toss florets with a small amount of olive oil, salt, and pepper and roast until golden and tender. This brings out a nutty, caramelized flavor.
Buffalo Cauliflower Bites: Coat florets in a spicy sauce and bake for a delicious, vegetable-based alternative to buffalo wings.

Conclusion

So, how many calories are in 100g of cauliflower? The answer is a very modest ~25 calories for raw cauliflower, but this can increase depending on preparation and added ingredients. This low-calorie count, combined with its high content of fiber, vitamins, and antioxidants, solidifies cauliflower's place as a superfood in any healthy eating plan. Whether you enjoy it raw, steamed, or as a low-carb alternative, cauliflower is a versatile and nutrient-dense choice. For more in-depth nutritional information, you can consult sources like the USDA FoodData Central.

Frequently Asked Questions

Yes, the calorie count can change based on the cooking method. Boiling or steaming can slightly reduce calories, while adding oil for roasting or frying will increase them significantly.

Absolutely. Its high fiber and water content, combined with its very low-calorie count, can promote feelings of fullness and reduce overall calorie intake, making it an excellent food for weight management.

A 100g serving of cauliflower is rich in Vitamin C, Vitamin K, folate, and fiber. It also contains essential minerals like potassium and magnesium and a good amount of choline.

Both raw and cooked cauliflower are healthy options. Raw cauliflower contains the most antioxidants, but cooked cauliflower is easier to digest for some people. Steaming is a great way to preserve nutrients while reducing the potential for digestive discomfort.

As a cruciferous vegetable high in fiber and a type of carbohydrate called fructans, cauliflower can cause bloating and gas, especially in those with sensitive digestive systems. Cooking it can help reduce these effects.

Cauliflower rice has significantly fewer calories. A cup of cauliflower rice has about 25 calories, while the same amount of cooked white rice contains roughly 200 calories.

The calorie count is virtually the same across varieties. The main difference lies in their nutritional profile; purple varieties contain anthocyanin antioxidants, while orange versions are rich in beta-carotene.