Cauliflower, fresh, raw
Tight white flower clusters which form the head, with a white stem. Uncooked.
Source: Analysed
Per 100g of edible portion
- Energy
- 102kJ
- Protein
- 1.9g
- Fat, total
- 0.20g
- Total dietary fibre
- 1.2g
- Total sugars
- 2.8g
- Sodium
- 40.0mg
Nutrition by serving size
One standard serve is 91 g: 1.7 g protein, 1.1 g fibre, 93 kJ. Choose another measure or enter grams.
Measure source: Australian Dietary Guidelines serve (FSANZ AUSNUT 2023).
| Nutrient | In 91 g | Per 100 g |
|---|---|---|
| Energy | 93 kJ (22 kcal) | 102 kJ |
| Protein | 1.7 g | 1.9 g |
| Total fat | 0.2 g | 0.2 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrate | 3.0 g | 3.3 g |
| Sugars | 2.5 g | 2.8 g |
| Dietary fibre | 1.1 g | 1.2 g |
| Sodium | 36 mg | 40 mg |
| Calcium | 16 mg | 18 mg |
| Iron | 0.3 mg | 0.3 mg |
Protein relative to energy: 1.9 g per 100 kJ. This ratio is the same at any amount.
Quick FAQ
How many calories are in cauliflower?
Cauliflower, fresh, raw contains approximately 24 calories (102 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in cauliflower?
There are 1.9g of protein per 100g of cauliflower, fresh, raw.
How much sugar is in cauliflower?
Cauliflower, fresh, raw contains 2.8g of total sugars per 100g, making it low in sugar.
How much fat is in cauliflower?
Cauliflower, fresh, raw has 0.2g of total fat per 100g.
Is cauliflower high in fibre?
Cauliflower, fresh, raw contains 1.2g of dietary fibre per 100g.
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 102 kJ |
| Energy, without dietary fibre | 93.0 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 92.6 g |
| Protein | 1.9 g |
| Nitrogen | 0.30 g |
| Fat, total | 0.20 g |
| Total dietary fibre | 1.2 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 3.3 g |
| Available carbohydrate, with sugar alcohols | 3.3 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 1.4 g |
| Glucose | 1.4 g |
| Sucrose | 0 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 2.8 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0.50 g |
Minerals
24 nutrients| Nutrient | Per 100g |
|---|---|
| Aluminium | 0 ug |
| Arsenic | 0 ug |
| Cadmium | 0 ug |
| Calcium | 18.0 mg |
| Chromium | 0 ug |
| Chloride | 30.0 mg |
| Copper | 0.03 mg |
| Fluoride | 160 ug |
| Iodine | 0 ug |
| Iron | 0.32 mg |
| Lead | 0 ug |
| Magnesium | 16.0 mg |
| Manganese | 0.13 mg |
| Molybdenum | 3.9 ug |
| Phosphorus | 46.0 mg |
| Potassium | 242 mg |
| Selenium | 0 ug |
| Sodium | 40.0 mg |
| Zinc | 0.20 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 0 ug |
| Biotin | 4.3 ug |
| Cystine plus cysteine | 84.0 mg/gN |
| Cystine plus cysteine | 25.0 mg |
Vitamins
24 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 0 ug |
| Beta-carotene | 0 ug |
| Cryptoxanthin | 0 ug |
| Beta-carotene equivalents | 0 ug |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0 mg |
| Niacin derived from tryptophan | 0.36 mg |
| Niacin derived equivalents | 0.36 mg |
| Pantothenic acid | 0.57 mg |
| Pyridoxine | 0.17 mg |
| Cobalamin | 0 ug |
| Folate, natural | 82.0 ug |
| Folic acid | 0 ug |
| Total folates | 82.0 ug |
| Dietary folate equivalents | 82.0 ug |
| Vitamin C | 42.0 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 0 mg |
| Vitamin E | 0 mg |
Fatty Acids
12 nutrients| Nutrient | Per 100g |
|---|---|
| C16 | 0 g |
| Total saturated fatty acids | 0 g |
| C18:1 | 0 g |
| Total monounsaturated fatty acids | 0 g |
| C18:2w6 | 0 g |
| C18:3w3 | 0 g |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
17 nutrients| Nutrient | Per 100g |
|---|---|
| Alanine | 111 mg |
| Arginine | 111 mg |
| Aspartic acid | 165 mg |
| Glutamic acid | 217 mg |
| Glycine | 81.0 mg |
| Histidine | 34.0 mg |
| Isoleucine | 74.0 mg |
| Leucine | 130 mg |
| Lysine | 93.0 mg |
| Methionine | 25.0 mg |
| Phenylalanine | 70.0 mg |
| Proline | 70.0 mg |
| Serine | 92.0 mg |
| Threonine | 74.0 mg |
| Tyrosine | 50.0 mg |
| Tryptophan | 21.0 mg |
| Valine | 110 mg |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 0.70 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Recipes that use cauliflower
Recipes on this site with this food in the ingredient list, largest amount per serve first.
- DinnerCauliflower Spaghetti recipe19.6 g protein, 1,500 kJ per serve
- SidesCauliflower Mash recipe
- DinnerHoney Mushroom Stir Fry recipe15 g protein, 1,250 kJ per serve
- LunchHoney Soy Beef & Vegetables recipe
- DinnerIndian Stir Fried Vegetables recipe6.1 g protein, 484 kJ per serve
- DinnerLemon Chicken recipe45.7 g protein, 1,970 kJ per serve
Related Foods
Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.
Food key: F002378. Derivation of the nutrient profile: Analysed.