Cauliflower Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup chopped (107g) of cauliflower contains 27 calories, 2.0g protein, 5.3g carbs, and 0.3g fat. Cauliflower is a good source of vitamin c, folate.

How Many Calories Are in Cauliflower?

One cup chopped (107g) of cauliflower contains 27 calories. Here’s the complete nutrition breakdown:

Cauliflower Nutrition Facts & Health Benefits

Is Cauliflower Good for You?

Yes, cauliflower is an excellent low-calorie vegetable packed with nutrients. One cup contains just 27 calories, 80% of your daily vitamin C, and 26% of your daily folate, making it ideal for weight loss and immune support while delivering fiber for digestive health.

Key Health Benefits of Cauliflower

• High in vitamin C for immune function – One cup provides 71.8mg of vitamin C (80% DV), a powerful antioxidant that supports immune health and collagen production.

• Excellent source of folate – With 103.8mcg per cup (26% DV), cauliflower provides folate, essential for cell division and DNA synthesis, particularly important for pregnant individuals.

• Supports weight loss and metabolic health – At just 27 calories per cup with 2.1g of fiber and a low glycemic index of 15, cauliflower promotes satiety without spiking blood sugar.

• Contains anti-inflammatory compounds – Cauliflower is rich in sulfur-containing compounds and antioxidants that research suggests may help reduce chronic inflammation and support heart health.

• Gut-friendly fiber – With 2.1g of fiber per serving, cauliflower feeds beneficial gut bacteria and supports digestive regularity without excess calories.

Cauliflower vs Broccoli

Cauliflower and broccoli are nutritionally similar cruciferous vegetables, but broccoli edges ahead in protein and certain nutrients. Both are low-calorie, nutrient-dense options for weight loss and disease prevention. Broccoli contains slightly more protein and calcium, while cauliflower has a marginally lower carbohydrate profile.

Frequently Asked Questions

How many calories in cauliflower?

Cauliflower contains just 27 calories per cup (107g chopped), making it one of the lowest-calorie vegetables and an excellent choice for calorie-restricted diets.

Is cauliflower good for weight loss?

Yes, cauliflower is ideal for weight loss due to its low calorie density (27 kcal per cup), high fiber content (2.1g), and low glycemic index (15), which promotes fullness without blood sugar spikes.

Is cauliflower keto-friendly?

Yes, cauliflower is extremely keto-friendly with only 5.3g of carbohydrates per cup and virtually no fat, making it a popular low-carb rice and pizza crust substitute for ketogenic diets.

Does cauliflower have protein?

Cauliflower provides 2.0g of protein per cup (4% DV), which is moderate for a vegetable but should be combined with protein-rich foods like legumes, dairy, or meat for complete meals.

What are the benefits of eating cauliflower raw vs cooked?

Raw cauliflower preserves more heat-sensitive vitamin C (71.8mg per cup), while cooked cauliflower may enhance the bioavailability of certain antioxidants like sulforaphane, making both forms nutritionally valuable.

How to Track Cauliflower Nutrition with Gram

Gram’s AI-powered food recognition makes it easy to log cauliflower quickly—simply snap a photo of your meal and the app instantly identifies portion sizes and calculates exact nutrient breakdowns. Whether you’re tracking calories for weight loss or monitoring vitamin C and folate intake, Gram provides detailed nutritional insights to help you meet your health goals effortlessly.

Nutrition data sourced from USDA FoodData Central. Track cauliflower and thousands of other foods with the Gram app.