Published by Saura ·
Cauliflower nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 25 kcal and 2 g protein. Reference food and preparation: plain cauliflower, uncooked reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of cauliflower (plain cauliflower, uncooked reference) supplies about 37 kcal, 3 g protein and 3.3 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Cauliflower: nutrition per 100 g and example portion
Reference preparation: plain cauliflower, uncooked reference. The exact source name is “Cauliflower” (Fineli food 322). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 25 kcal | 37 kcal |
| Protein | 2 g | 3 g |
| Available carbohydrate (excludes fiber) | 2.4 g | 3.5 g |
| Fat | 0.2 g | 0.3 g |
| Saturated fat | <0.1 g | 0.1 g |
| Fiber | 2.2 g | 3.3 g |
How to weigh cauliflower
Weigh the edible florets and stem. Cauliflower rice is chopped cauliflower only when nothing else has been added. A frozen blend, prepared mash or gratin may contain starch, butter, cheese or milk.
Calculate your own cauliflower portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 24.5 × 1.5 = 36.75 kcal, displayed as approximately 37 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as plain cauliflower, uncooked reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Using cauliflower in place of rice changes the meal's carbohydrate and energy contribution. It does not automatically supply the same fuel as a grain side. Include enough other foods for your appetite and activity rather than treating the swap as universally preferable.
Meal ideas using cauliflower
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Roast cauliflower with chickpeas and serve with a grain side.
- Add cauliflower to lentil soup and record any cream or oil in the recipe.
Compare other vegetables
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Beetroot | raw beetroot | 45 kcal | 1.4 g | 2.5 g |
| Cucumber | raw cucumber | 11 kcal | 0.7 g | 0.7 g |
| Broccoli | plain broccoli, uncooked reference | 35 kcal | 3.9 g | 3.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Beetroot nutrition: calories, protein and portion sizesBeetroot (raw): about 45 kcal and 1.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Cucumber nutrition: calories, protein and portion sizesCucumber (raw): about 11 kcal and 0.7 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Broccoli nutrition: calories, protein and portion sizesBroccoli (raw): about 35 kcal and 3.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
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Frequently asked questions
How many calories are in 150 g of cauliflower?
This plain cauliflower, uncooked reference reference supplies about 37 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of cauliflower matter?
Using cauliflower in place of rice changes the meal's carbohydrate and energy contribution. It does not automatically supply the same fuel as a grain side. Include enough other foods for your appetite and activity rather than treating the swap as universally preferable.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 322: Cauliflower
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 305: Beetroot, red beet
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 346: Cucumber
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 324: Broccoli
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.