Calories in cauliflower, from a floret to a whole head
A cup of chopped cauliflower has 27 calories
A cup of chopped raw cauliflower has 27 calories, and raw cauliflower has 25 calories per 100 g.
A whole medium head, 5 to 6 inches across, weighs 588 g and has 147 calories.
USDA FoodData Central. Cauliflower, raw. Source checked September 29, 2026.
Florets, cups and whole heads
A small head, about 4 inches across, is 265 g and 66 calories. A large one, 6 to 7 inches across, weighs 840 g and has 210 calories.
The cup is chopped into half-inch pieces. The boiled and frozen rows at the bottom are cooked in water without salt.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup of chopped raw cauliflower | 107 g | 27 | 2.1 | 5.3 | 0.3 | 2.1 | 2 | 32.1 | 0 | USDA portion, 1 cup chopped, 1/2 inch pieces |
| 1 raw floret | 13 g | 3 | 0.2 | 0.6 | 0 | 0.3 | 0.2 | 3.9 | 0 | USDA portion, 1 floret |
| 1 small head | 265 g | 66 | 5.1 | 13.2 | 0.7 | 5.3 | 5.1 | 79.5 | 0 | USDA portion, 1 small head, 4 inches across |
| 1 medium head | 588 g | 147 | 11.3 | 29.2 | 1.6 | 11.8 | 11.2 | 176.4 | 0 | USDA portion, 1 medium head, 5 to 6 inches across |
| 1 large head | 840 g | 210 | 16.1 | 41.7 | 2.4 | 16.8 | 16 | 252 | 0 | USDA portion, 1 large head, 6 to 7 inches across |
| 3 boiled florets | 54 g | 12 | 1 | 2.2 | 0.2 | 1.2 | 1.1 | 8.1 | 0 | USDA portion, 3 florets |
| Half a cup of boiled pieces | 62 g | 14 | 1.1 | 2.5 | 0.3 | 1.4 | 1.3 | 9.3 | 0 | USDA portion, half a cup, 1 inch pieces |
| 1 cup of frozen pieces, boiled | 180 g | 34 | 2.9 | 6.8 | 0.4 | 4.9 | 1.9 | 32.4 | 0 | USDA portion, 1 cup, 1 inch pieces |
USDA FoodData Central. Cauliflower, raw. USDA FoodData Central. Cauliflower, cooked, boiled, drained, without salt. USDA FoodData Central. Cauliflower, frozen, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Protein and sugar in a cup of cauliflower
A cup of chopped raw cauliflower has 2.1 g of protein and 2 g of sugar, and only 0.3 g of fat.
Pairing it with something heartier? Baked potato, sweet potato, corn and broccoli have pages of their own, and you'll find the rest in the calorie references.
| Nutrient | 1 cup of chopped raw cauliflower | Per 100 g |
|---|---|---|
| Calories | 27 kcal | 25 kcal |
| Protein | 2.1 g | 1.9 g |
| Carbs | 5.3 g | 5 g |
| Fat | 0.3 g | 0.3 g |
| Fiber | 2.1 g | 2 g |
| Sugar | 2 g | 1.9 g |
| Sodium | 32.1 mg | 30 mg |
- Calories in a baked potato
- Calories in sweet potato
- Calories in corn
- Calories in broccoli
- All calorie references
USDA FoodData Central. Cauliflower, raw. Source checked September 29, 2026.
Boiled and frozen cauliflower
Boiled cauliflower has 23 calories per 100 g, and raw has 25. Half a cup of boiled pieces is 62 g and 14 calories.
Frozen cauliflower, boiled, has 19 calories per 100 g. A cup of it is 180 g and 34 calories.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Raw cauliflower | 100 g | 25 | 1.9 | 5 | 0.3 | 2 | 1.9 | 30 | 0 |
| Boiled cauliflower without salt | 100 g | 23 | 1.8 | 4.1 | 0.5 | 2.3 | 2.1 | 15 | 0 |
| Frozen cauliflower, boiled without salt | 100 g | 19 | 1.6 | 3.8 | 0.2 | 2.7 | 1.1 | 18 | 0 |
USDA FoodData Central. Cauliflower, raw. USDA FoodData Central. Cauliflower, cooked, boiled, drained, without salt. USDA FoodData Central. Cauliflower, frozen, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Weigh the florets you'll eat
Put the florets on a scale and enter the grams below. The calculator uses raw cauliflower.
Mashed, roasted or in a curry? Tell TrueCal how it was made and review what it estimates.
107 g has about 26.8 calories.
USDA FoodData Central. Cauliflower, raw. Source checked September 29, 2026.
How many calories are in a floret of cauliflower?
One raw floret, 13 g, has 3 calories. USDA's 3 boiled florets weigh 54 g and have 12 calories.
USDA FoodData Central. Cauliflower, raw. USDA FoodData Central. Cauliflower, cooked, boiled, drained, without salt. Source checked September 29, 2026.
How many carbs does cauliflower have?
Raw cauliflower has 5 g of carbs per 100 g, and 2 g of that is fiber. A cup of chopped cauliflower has 5.3 g of carbs.
USDA FoodData Central. Cauliflower, raw. Source checked September 29, 2026.
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USDA FoodData Central. Cauliflower, raw. USDA FoodData Central. Cauliflower, cooked, boiled, drained, without salt. USDA FoodData Central. Cauliflower, frozen, cooked, boiled, drained, without salt. Source checked September 29, 2026.