Cauliflower Calories & Nutrition Calculator

At 25 kcal per 100g, raw cauliflower has fewer calories than most commonly consumed vegetables. Broccoli has 34 kcal, carrots have 41 kcal, and green peas have 81 kcal per 100g. Only a handful of vegetables (cucumber at 15 kcal, celery at 14 kcal, lettuce at 14 kcal) are lower ^[1].

This ultra-low calorie density comes from cauliflower's high water content — approximately 92% water by weight. The remaining 8% is mostly carbohydrate (5.0g/100g), with modest protein (1.9g) and negligible fat (0.28g). A single cup of chopped raw cauliflower (107g) weighs as much as a medium apple but contains only 27 calories vs. the apple's 95.

For nutrition journaling, cauliflower's low calorie density makes it one of the most volume-efficient foods available. A full medium head (588g) contains approximately 147 calories — roughly the same as a single slice of bread. This volume-to-calorie ratio explains why riced cauliflower has gained popularity as a substitute for higher-calorie grain-based foods.

Raw cauliflower contains 48.2mg vitamin C per 100g — about 54% of the Daily Value in a single cup. After boiling and draining, the vitamin C drops to approximately 28.2mg per 100g, a 41% reduction. This loss occurs because vitamin C is water-soluble and heat-sensitive, dissolving into the cooking water during boiling ^[2].

Steaming retains more vitamin C than boiling — research shows steamed cauliflower preserves approximately 80–85% of its original ascorbic acid content, compared to 55–60% for boiled. Roasting falls in between, with moderate vitamin C retention of about 60–65% ^[3].

For anyone tracking vitamin C intake in their food journal, the cooking method matters. A cup of raw cauliflower (107g) provides about 52mg vitamin C (58% DV), while the same amount boiled delivers only about 30mg (33% DV). The difference — one serving vs. two — depends entirely on whether you eat it raw or cooked.

One cup of riced cauliflower (115g) contains approximately 29 calories. One cup of cooked white rice (158g) contains approximately 206 calories. That's roughly a 7x calorie difference for a similar volume of food ^[1]. The macronutrient profiles diverge even more: riced cauliflower has 0.3g fat and 2.2g protein, while rice has 0.4g fat and 4.3g protein per cup.

The trade-off is in carbohydrates: riced cauliflower has 5.7g carbs per cup (including 2.3g fiber), while cooked rice has 45g carbs (with only 0.6g fiber). This makes riced cauliflower a lower-carb and lower-calorie alternative, though the texture and flavor differ significantly.

For food journal accuracy, log riced cauliflower by weight rather than volume. Because cauliflower is lighter and less dense than rice, a loosely packed cup weighs about 115g while a firmly packed cup can weigh 130–140g. Weighing eliminates this variability and provides consistent calorie tracking across meals.

Plain raw cauliflower at 25 kcal per 100g becomes approximately 70 kcal per 100g when tossed with olive oil and roasted. The cauliflower itself doesn't change significantly in calorie content, but oil absorption adds substantial fat calories. One tablespoon of olive oil (119 kcal) distributed across 400g of cauliflower florets adds roughly 30 kcal per 100g of finished dish.

The exact calorie increase depends on the oil-to-cauliflower ratio. Restaurant-roasted cauliflower may use 2–3 tablespoons of oil per head, pushing the calories to 90–110 kcal per 100g. Home-roasting with a light spray of oil keeps the increase to about 10–15 kcal per 100g.

For accurate tracking of roasted cauliflower, measure the oil separately before tossing. The cauliflower's base calories are well-documented (25 kcal raw), so the variable is entirely the added fat. One teaspoon of oil adds 40 kcal, one tablespoon adds 119 kcal — the oil, not the vegetable, drives the calorie count.

Both are Brassica oleracea varieties, but their nutrient profiles diverge meaningfully. Broccoli has 34 kcal vs. 25 kcal per 100g raw, carries more protein (2.8g vs. 1.9g), and provides substantially more vitamin A (31mcg RAE vs. 0mcg) and vitamin C (89.2mg vs. 48.2mg). Broccoli also delivers more iron (0.73mg vs. 0.42mg) and folate (63mcg vs. 57mcg) ^[1].

Cauliflower has one notable advantage: it's lower in oxalates and has a more neutral flavor, making it more versatile as a substitute in recipes (cauliflower pizza crust, riced cauliflower, cauliflower mash). Its white color also means no pigment-related compounds — cauliflower lacks the beta-carotene and chlorophyll that give broccoli its color.

For nutrition journaling, these two vegetables are not interchangeable. If you substitute cauliflower for broccoli in a recipe, note that you'll get roughly 40% less vitamin C, no vitamin A contribution, and slightly less protein per serving. Both are excellent low-calorie vegetables, but broccoli provides more micronutrient density per calorie.