Cauliflower, frozen, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is cauliflower that has been frozen, then boiled until tender and drained, resulting in a soft, slightly mellow version of its fresh counterpart. Its flavor is subtly sweet and nutty, with a texture that yields easily without being mushy. Nutritionally, it's a standout for being extremely low in calories while packing a good dose of dietary fiber.
Calorie split: 27% protein · 64% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love its incredible versatility—it acts as a blank canvas, readily absorbing the flavors of sauces, spices, and seasonings. It's a convenient, year-round staple for quick side dishes or as a low-carb ingredient in main courses.
⚠️ Watch-outs & how to enjoy it better
Some find the boiled, frozen texture can be slightly waterlogged or softer than fresh. For those monitoring blood sugar or on low-FODMAP diets, the natural sugars and fermentable carbs (FODMAPs) can be a concern. To counteract this, pair it with protein or healthy fats (like olive oil or cheese) to slow digestion, and practice portion control.
Key benefits
- Excellent low-calorie base for meals.
- Good source of dietary fiber for digestive health.
- Very low in fat and contains no added sodium.
- Provides a modest amount of plant-based protein.
- Retains key vitamins like Vitamin C and folate from freezing.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The white 'curd' we eat is actually a cluster of immature flower buds, and if left unharvested, each tiny bud would bloom into a small yellow flower.
Full nutrition (USDA data · scales with serving)
| Water | 94.0 g |
| Energy | 19.0 kcal |
| Energy | 80.0 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.22 g |
| Ash | 0.42 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 24.0 mg |
| Potassium, K | 139 mg |
| Sodium, Na | 18.0 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 31.3 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.31 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 41.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 41.0 ug |
| Folate, DFE | 41.0 ug |
| Choline, total | 33.5 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 24.0 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.06 g |
| Isoleucine | 0.06 g |
| Leucine | 0.09 g |
| Lysine | 0.09 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.06 g |
| Tyrosine | 0.04 g |
| Valine | 0.08 g |
| Arginine | 0.08 g |
| Histidine | 0.03 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.21 g |
| Glycine | 0.05 g |
| Proline | 0.07 g |
| Serine | 0.08 g |
FAQ
How does frozen, boiled cauliflower differ from fresh?
Freezing and boiling softens the cell walls more than fresh preparation, leading to a more tender, sometimes slightly waterlogged texture. The flavor is also milder. However, freezing locks in nutrients at peak freshness, so it can be just as nutritious.
Is it okay to eat the cooking water?
While some nutrients leach into the water, it's not typically consumed like a broth. If you want to retain maximum nutrients, consider steaming or microwaving instead. If you do use the water, it can be a base for soup, but note it will contain some dissolved sugars and starches.
Why is it so low in calories?
Cauliflower is composed of over 95% water, which provides volume without calories. Its calories come primarily from small amounts of carbohydrates (fiber and natural sugars) and a little protein, with virtually no fat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.19 kcal/g · 34% calories from protein · 2.7 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.