Cauliflower, frozen, cooked, no added fat
Common food
Photo: Wikipedia
Frozen cauliflower florets, cooked without added fat, offer a tender yet slightly firm texture with a mild, nutty sweetness. They are a low-calorie powerhouse, packing nearly 3 grams of fiber per 100 grams while remaining virtually fat-free. This convenient staple retains most of its fresh counterpart's nutritional value and versatility.
Calorie split: 27% protein · 64% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild flavor that readily absorbs sauces and seasonings, making it a blank canvas for countless dishes. It's a beloved, time-saving staple for quick weeknight meals and a reliable way to add vegetables to any diet.
⚠️ Watch-outs & how to enjoy it better
Some find the texture can become mushy if overcooked, and its mild taste can be perceived as bland without proper seasoning. Those monitoring blood sugar should note its moderate carb content, though the high fiber helps mitigate spikes. Tip: Roast or sauté it from frozen for better texture, and pair with a protein or healthy fat (like olive oil or cheese) for a more balanced, satisfying meal.
Key benefits
- Excellent source of dietary fiber for digestive health
- Very low in calories and fat, ideal for weight management
- Good source of vitamin C and vitamin K
- Contains glucosinolates, compounds studied for their health properties
- Convenient and reduces food waste with a long freezer life
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cauliflower is not a single flower but a cluster of thousands of tiny, undeveloped flower buds called a curd.
Full nutrition (USDA data · scales with serving)
| Water | 93.7 g |
| Energy | 19.0 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 0.22 g |
| Carbohydrate, by difference | 3.7 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 | 134 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 31.2 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.31 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 | 33.4 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 |
| 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) | 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cauliflower, frozen, cooked, boiled, drained, with salt — USDA does not publish this profile for Cauliflower.
| 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
Is frozen cauliflower as nutritious as fresh?
Yes, often it is. Flash-freezing locks in nutrients at their peak. Frozen cauliflower can have comparable or even higher levels of certain antioxidants like vitamin C than 'fresh' cauliflower that has traveled long distances.
How do I prevent frozen cauliflower from getting watery?
Cook it directly from frozen without thawing. For roasting or sautéing, spread it in a single layer on a hot pan or baking sheet to evaporate moisture quickly. Avoid overcrowding the pan.
Can I eat frozen cauliflower without cooking it?
It's best cooked. While blanched before freezing, the texture is unpalatable raw, and cooking improves digestibility and flavor. It's safe to add directly to soups, stews, or smoothies.
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: 0.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.