Is Cauliflower High in Fiber? An In-Depth Nutritional Guide

November 23, 2025 •

3 min read

According to the Mayo Clinic, a single cup of raw cauliflower contains about 2 grams of dietary fiber. While this may not be the highest fiber count among vegetables, the low-calorie, low-carb nature of cauliflower makes its fiber content quite significant for overall health and certain diets.

Quick Summary

Cauliflower provides a good amount of fiber, contributing to digestive health and weight management. Its fiber content, while lower than some vegetables like broccoli, is beneficial in relation to its low calorie and carb count, making it a valuable addition to various diets.

Key Points

Moderate Fiber Content: One cup of raw cauliflower contains around 2 to 2.5 grams of dietary fiber, a respectable amount relative to its low calorie count.
Dual Fiber Benefits: Cauliflower provides both insoluble and soluble fiber, which help with regular bowel movements, satiety, and regulating blood sugar.
Excellent for Low-Carb Diets: As a low-carb alternative to grains, its fiber content is particularly beneficial for those following diets like keto.
Health Advantages: The fiber in cauliflower supports digestive regularity, can assist with weight management, and contributes to heart health.
Easy to Add: With its mild flavor, cauliflower can be easily incorporated into smoothies, used as a rice or potato substitute, or roasted as a side dish.
Good, but Not Best: While a good source, other vegetables like green peas and broccoli offer a higher fiber concentration per serving.

Cauliflower Fiber Content: The Facts

One cup of raw cauliflower florets contains approximately 2 to 2.5 grams of dietary fiber. For a low-calorie vegetable (only 25-27 calories per cup), this is a notable contribution to your daily intake. The recommended daily fiber intake for adults is 25 grams for women and 38 grams for men, meaning a single cup of cauliflower provides roughly 6-7% of these daily needs.

The Benefits of Fiber in Cauliflower

Dietary fiber is essential for maintaining a healthy body, and the fiber found in cauliflower offers several key benefits:

Digestive Health: The fiber helps regulate bowel movements and prevents constipation. It also feeds the healthy bacteria in your gut, which is crucial for a balanced microbiome.
Weight Management: Fiber adds bulk to your meals without adding significant calories, promoting a feeling of fullness and satiety. This can help you consume fewer calories overall, which is beneficial for weight loss or management.
Blood Sugar Control: Soluble fiber, a type of fiber found in cauliflower, can help slow the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels.
Heart Health: Regular consumption of fiber is linked to lower cholesterol levels and a reduced risk of heart disease.

Soluble vs. Insoluble Fiber

Cauliflower contains both types of dietary fiber, each with its own role:

Insoluble fiber adds bulk to stool, which promotes healthy, regular bowel movements. This can help prevent digestive issues like constipation.
Soluble fiber dissolves in water to form a gel-like substance. This helps lower cholesterol and can contribute to stable blood sugar levels by slowing down digestion.

A Simple Way to Boost Your Fiber Intake

Cauliflower's versatility makes it easy to incorporate into your diet. Here are a few ways to increase your fiber intake with cauliflower:

Cauliflower Rice: Grated and lightly cooked cauliflower can be used as a low-carb, fiber-rich substitute for white or brown rice.
Cauliflower Mash: Replace traditional mashed potatoes with a creamy cauliflower mash.
Roasted Cauliflower: Roasting cauliflower florets brings out a mild, nutty flavor that is delicious on its own or added to salads.
Smoothies: A surprising way to get more fiber, cooked or steamed cauliflower can be blended into a smoothie for added creaminess and nutrients.
Pizza Crust: Cauliflower pizza crust is a popular, low-carb way to enjoy pizza while boosting your veggie intake.

Cauliflower vs. Other Vegetables: A Fiber Comparison

While cauliflower has a respectable fiber count, it’s useful to see how it compares to other common vegetables. Here is a table comparing the fiber content of one cup of raw vegetables.


Vegetable	Serving Size	Approximate Fiber (grams)	Notes
Cauliflower	1 cup, raw (107g)	2.0-2.5	A low-calorie, low-carb option with good fiber.
Broccoli	1 cup, raw (91g)	2.5	Slightly higher in fiber and vitamins C and K.
Green Peas	1 cup, boiled (160g)	9.0	One of the highest fiber vegetables.
Brussels Sprouts	1 cup, boiled (156g)	4.5	A good source of fiber, but slightly higher in carbs.
Sweet Corn	1 cup, boiled (157g)	4.0	Higher in carbs and calories than cauliflower.
Turnip Greens	1 cup, boiled (144g)	5.0	Excellent fiber source with additional nutrients.

From the table, we can see that while cauliflower isn't the absolute highest in fiber, it provides a solid amount for its low-carb profile, making it a strategic choice for many diets, particularly low-carb or ketogenic plans. For those simply aiming to maximize fiber, vegetables like green peas or broccoli may offer more per serving, but cauliflower remains an excellent, versatile option.

Important Considerations for Increasing Fiber

When increasing your dietary fiber intake, it's crucial to do so gradually to avoid digestive discomfort such as bloating or gas. Simultaneously, be sure to increase your fluid intake to help the fiber move smoothly through your digestive system. Cooking methods can also impact the final nutritional profile. For instance, steaming cauliflower preserves more of its nutrients compared to boiling, where some water-soluble vitamins may be lost.

Conclusion: A Reliable Source of Fiber

Ultimately, the answer to "Is cauliflower high in fiber?" is that it is a good and reliable source, especially when you consider its low-calorie, low-carbohydrate density. While not topping the charts for total fiber volume compared to some other vegetables, its balanced nutritional profile makes it a highly valuable component of a healthy diet. By creatively incorporating it into meals—whether as a substitute for grains or as a tasty roasted side dish—you can easily boost your daily fiber intake and reap the numerous benefits it offers for digestive health, weight management, and more.

Frequently Asked Questions

One cup of raw cauliflower contains approximately 2 to 2.5 grams of dietary fiber.

Broccoli typically contains slightly more fiber per serving than cauliflower, along with higher amounts of certain vitamins like C and K. However, cauliflower offers a great fiber boost in a low-carb format.

Yes, the dietary fiber in cauliflower aids in digestion by promoting regular bowel movements and feeding beneficial gut bacteria.

Cooking methods like steaming or boiling can slightly reduce some nutrients, but the fiber content generally remains consistent. Steaming is often recommended to retain more nutrients compared to boiling.

Yes, cauliflower is good for weight loss. Its fiber content helps you feel full and satisfied, while its low-calorie nature makes it a great choice for managing your caloric intake.

Cauliflower contains both soluble and insoluble fiber, which work together to support digestive health and overall wellness.

You can increase the total fiber by pairing cauliflower with other high-fiber ingredients, such as lentils, chickpeas, or other vegetables like broccoli and leafy greens.