At a glance
- 1.7 g protein and 25 calories per 1 cup (107 g).
- 7 g protein per 100 calories: #204 of 536 foods in our USDA list, #21 of 89 in vegetables.
- 2 g fiber and 21 mg sodium per serving.
What is cauliflower like to eat?
Cauliflower is a mild white vegetable that roasts well and can be mashed or riced. It works in place of rice or potatoes and takes on strong flavors like curry.
How can you eat more cauliflower?
Try this
Roast with spices for a side dishRice and use in stir-fryMash with garlic and parmesanAdd to a curry with chickpeasIs cauliflower good on a GLP-1?
Cooked cauliflower mashed with a little cheese is soft and easy to eat in small amounts. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does cauliflower compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Cauliflower | 1 cup | 1.7 g | 25 | 7 g |
| Broccoli | 1 cup chopped | 3.7 g | 55 | 6.9 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
| Potato | 1 medium | 4.5 g | 164 | 2.7 g |
Close to cauliflower per calorie: gouda (7 g), goat cheese (7 g), swiss cheese (6.9 g), kidney beans (6.9 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose heads that are tight and white without brown spots; frozen riced cauliflower saves time.
What's the full nutrition for cauliflower?
| Nutrient | Per 1 cup (107 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 25 | 23 | |
| Protein | 1.7 g | 1.6 g | 3% |
| Fat | 0.2 g | 0.2 g | |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Carbohydrate | 5 g | 4.7 g | |
| Fiber | 2 g | 1.9 g | 7% |
| Sugar | 2 g | 1.9 g | |
| Sodium | 21 mg | 20 mg | 1% |
| Calcium | 21 mg | 20 mg | 2% |
| Iron | 0.4 mg | 0.33 mg | 2% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Cauliflower, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
