Whole food · Vegetables and Vegetable Products
Cauliflower is a cruciferous vegetable belonging to the Brassica oleracea family, prized for its mild flavor and versatile culinary uses. Raw cauliflower is exceptionally low in calories, providing just 28 kcal per 100g, along with a modest amount of plant-based protein and dietary fiber. It is naturally very low in fat and contains no sugar, making it a popular choice for low-carb and calorie-conscious diets.
| Water | 92.7 g |
| Energy (Atwater General Factors) | 27.6 kcal |
| Energy (Atwater Specific Factors) | 22.9 kcal |
| Nitrogen | 0.26 g |
| Protein | 1.6 g |
| Total lipid (fat) | 0.24 g |
| Ash | 0.68 g |
| Carbohydrate, by difference | 4.7 g |
| Fiber, total dietary | 1.9 g |
| Calcium, Ca | 20.4 mg |
| Iron, Fe | 0.33 mg |
| Magnesium, Mg | 14.2 mg |
| Phosphorus, P | 39.7 mg |
| Potassium, K | 274 mg |
| Sodium, Na | 20.0 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.14 mg |
| Vitamin C, total ascorbic acid | 67.1 mg |
| Folate, total | 97.0 ug |
| 5-methyl tetrahydrofolate (5-MTHF) | 73.0 ug |
Is raw cauliflower keto-friendly?
Yes. Its very low net carbohydrate content (calculated as total carbs minus fiber) makes it suitable for ketogenic and other low-carb dietary patterns.
Does raw cauliflower have protein?
Yes. While not a high-protein food, it contains about 1.64 grams of plant-based protein per 100 grams when raw.
What is the main vitamin in cauliflower?
Cauliflower is an excellent source of vitamin C, providing a significant portion of the daily recommended intake in a single serving.