Vegetables

Nutrition Facts Cauliflower

Cauliflower nutrition facts

Cauliflower is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium and vitamin C. Choose produce without rot or major bruising. Refrigerate perishable items at 40°F/4°C or below and rinse under running water just before preparation—without soap.

Calories28
Protein1.6g
Carbs4.7g
Fat0.2g
Protein Carbs Fat

Nutrition for 100 g

Calories 28 kcal
Protein 1.64 g
Total Fat 0.24 g
Carbohydrates 4.72 g
Fiber 1.95 g
Total Sugars 1.91 g
Sodium 20 mg

Nutrients

Full nutrient profile

Proximates
Water 92.72 g
Energy (Atwater General Factors) 27.59 kcal
Energy (Atwater Specific Factors) 22.85 kcal
Nitrogen 0.26 g
Protein 1.64 g
Total lipid (fat) 0.24 g
Ash 0.68 g
Energy 104 kj
Energy 25 kcal
Carbohydrates
Carbohydrate, by difference 4.72 g
Fiber, total dietary 1.95 g
Fructose 0.97 g
Sugars, Total 1.91 g
Glucose 0.94 g
Lactose 0 g
Galactose 0 g
Sucrose 0 g
Maltose 0 g
Lipids
PUFA 18:2 CLAs 0.003 g
SFA 10:0 0.02 g
SFA 16:0 0.09 g
SFA 18:0 0.009 g
SFA 20:0 0.003 g
MUFA 18:1 0.03 g
PUFA 18:2 0.02 g
PUFA 18:3 0.02 g
Fatty acids, total monounsaturated 0.03 g
Fatty acids, total polyunsaturated 0.03 g
SFA 15:0 0.002 g
MUFA 16:1 c 0.003 g
Fatty acids, total saturated 0.13 g
SFA 22:0 0.002 g
MUFA 14:1 0.002 g
MUFA 16:1 0.003 g
SFA 24:0 0.002 g
PUFA 18:3 n-3 c,c,c (ALA) 0.02 g
MUFA 24:1 c 0.002 g
MUFA 18:1 c 0.03 g
PUFA 18:2 n-6 c,c 0.01 g
Cholesterol 0 mg
Phytosterols 18 mg
SFA 17:0 0.001 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
PUFA 22:6 n-3 (DHA) 0 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
SFA 4:0 0 g
SFA 6:0 0 g
PUFA 20:3 n-3 0 g
PUFA 22:4 0 g
TFA 16:1 t 0 g
Fatty acids, total trans 0 g
MUFA 22:1 c 0 g
MUFA 17:1 0 g
Fatty acids, total trans-monoenoic 0 g
MUFA 15:1 0 g
PUFA 18:3 n-6 c,c,c 0 g
PUFA 20:3 0 g
Fatty acids, total trans-polyenoic 0 g
PUFA 20:4 n-6 0 g
TFA 22:1 t 0 g
TFA 18:2 t not further defined 0 g
PUFA 20:2 n-6 c,c 0 g
Amino acids
Tryptophan 0.02 g
Threonine 0.08 g
Methionine 0.02 g
Phenylalanine 0.07 g
Tyrosine 0.05 g
Alanine 0.12 g
Glutamic acid 0.26 g
Glycine 0.07 g
Proline 0.07 g
Isoleucine 0.07 g
Leucine 0.11 g
Lysine 0.22 g
Cystine 0.02 g
Valine 0.13 g
Arginine 0.09 g
Histidine 0.06 g
Aspartic acid 0.18 g
Serine 0.09 g
Minerals
Calcium, Ca 20.35 mg
Iron, Fe 0.33 mg
Magnesium, Mg 14.2 mg
Phosphorus, P 39.69 mg
Potassium, K 274.4 mg
Sodium, Na 20 mg
Zinc, Zn 0.23 mg
Copper, Cu 0.02 mg
Manganese, Mn 0.14 mg
Selenium, Se 0.6 ug
Fluoride, F 1 ug
Vitamins and other components
Vitamin C, total ascorbic acid 67.1 mg
Folate, total 97 ug
5-methyl tetrahydrofolate (5-MTHF) 73 ug
Folic acid 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Vitamin A, RAE 0 ug
Folate, food 57 ug
Tocopherol, delta 0 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.2 mg
Folate, DFE 57 ug
Retinol 0 ug
Vitamin B-12 0 ug
Vitamin B-12, added 0 ug
Vitamin E, added 0 mg
Vitamin K (phylloquinone) 15.5 ug
Carotene, alpha 0 ug
Vitamin D (D2 + D3) 0 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Lutein + zeaxanthin 1 ug
Vitamin A, IU 0 iu
Carotene, beta 0 ug
Vitamin K (Dihydrophylloquinone) 0 ug
Thiamin 0.05 mg
Riboflavin 0.06 mg
Vitamin E (alpha-tocopherol) 0.08 mg
Niacin 0.51 mg
Pantothenic acid 0.67 mg
Vitamin B-6 0.18 mg
Choline, total 44.3 mg
Vitamin K (Menaquinone-4) 0 ug
Other nutrients
Caffeine 0 mg
Theobromine 0 mg
Alcohol, ethyl 0 g

Interesting fact

Cutting and cooking change crucifer chemistry

Breaking plant cells brings glucosinolates together with myrosinase, allowing isothiocyanates such as sulforaphane to form. Prolonged high heat can inactivate the enzyme; lightly cooking or adding a little raw mustard after cooking can preserve or restore myrosinase activity.

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.