CauliflowerVegetable
31
kcal / 100g
101
kcal / 1 head, small (4" dia)
1 thing to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 31kcal | — |
| Protein | 2.95g | 6% |
| Total lipid (fat) | 0.3g | 0% |
| Fatty acids, total saturated | 0.047g | 0% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 6.09g | 2% |
| Fiber, total dietary | 3.2g | 11% |
| Total Sugars | 3.03g | — |
| Sodium, Na | 23mg | 1% |
Vitamins & Minerals
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →
Vitamin C contributes to normal collagen formation for the normal function of bones EU register →
Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →
Vitamin C contributes to normal collagen formation for the normal function of gums EU register →
Vitamin C contributes to normal collagen formation for the normal function of skin EU register →
Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →
Vitamin C contributes to normal energy-yielding metabolism EU register →
Vitamin C contributes to normal functioning of the nervous system EU register →
Vitamin C contributes to normal psychological function EU register →
Vitamin C contributes to the normal function of the immune system EU register →
Vitamin C contributes to the reduction of tiredness and fatigue EU register →
Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →
Vitamin C increases iron absorption EU register →
Vitamin K contributes to normal blood clotting EU register →
Vitamin K contributes to the maintenance of normal bones EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Cauliflower is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Cauliflower is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Cauliflower is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Cauliflower is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Cauliflower is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Cauliflower is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Cauliflower is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Cauliflower is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Cauliflower is keto-friendly (2.89 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Cauliflower is low-carb (2.89 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Cauliflower is low in sugar (3.03 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Cauliflower is not high in protein (2.95 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Cauliflower is low-fat (0.3 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieYes
Yes — Cauliflower is low-calorie (31 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
A 1-cup (about 107g) serving of raw cauliflower has about 5g total carbs and roughly 3g net carbs. That fits easily within most low-carb and keto carb budgets. [6]
FODMAP Friendly lab testing puts cauliflower's low-FODMAP serving at just 9g. Monash University's 2024/2025 testing found a larger low-FODMAP portion, about 75g (roughly 3/4 cup), for both white and purple cauliflower. [7]
In one clinical cohort, about 9.5% of patients with a positive mugwort skin-prick test were also sensitized to cauliflower. If you have a known mugwort allergy, this cross-sensitization is worth knowing about before ruling cauliflower in or out. [8]
Health Benefits
Cauliflower contains the antioxidant sulforaphane, which animal and cell studies link to anticancer, antidiabetic, and heart-health effects. Human clinical evidence for these effects is still limited, per a 2024 review in Antioxidants. [1]
A cup of raw cauliflower (about 107g) provides roughly half or more of your daily vitamin C and a meaningful share of daily folate. Adequate vitamin K intake is linked to a moderate reduction in fracture and osteoporosis risk, per Cleveland Clinic. [2]
Cauliflower's fiber and sulfur-containing compounds can cause bloating and gas. This is more likely with large portions or a rapid increase in intake, per Medical News Today. [3]
Raw cruciferous vegetables like cauliflower contain glucosinolates, compounds with goitrogenic potential that can compete with iodine uptake. Clinically meaningful thyroid effects typically need very large raw intake plus pre-existing iodine deficiency, and cooking reduces this effect, per the NCBI Endotext resource. [4]
Storage & Buying Tips
Wrap a whole fresh cauliflower head in a damp paper towel and store it in a perforated bag in the fridge. Extension guidance puts its shelf life at roughly 14 to 28 days this way. [5]
Frequently Asked Questions
Can you eat cauliflower raw or does it have to be cooked?
Either way works. Raw cauliflower keeps the most antioxidants, while cooking makes it gentler on digestion and less likely to cause stomach upset.
Steaming is a middle ground: it holds onto most of the antioxidants while toning down the sulfur compounds that cause gas. [2]
Can pregnant women eat cauliflower safely?
Yes. Cauliflower's folate (vitamin B9) content is one reason it's commonly recommended during pregnancy — folate is linked to a lower risk of neural tube defects and supports red blood cell production.
We didn't find any pregnancy-specific restriction on cauliflower in the sources reviewed. [2]
What are the signs of a cauliflower allergy?
A true cauliflower allergy is rare, but documented reactions span skin symptoms (hives, itching, redness), gut symptoms (nausea, vomiting, cramping, diarrhea), and respiratory symptoms (sneezing, congestion, wheezing). Throat swelling or anaphylaxis is possible but very uncommon.
The proteins behind it are cruciferin and napin — the same proteins that can make someone react to broccoli, cabbage, or Brussels sprouts too. [2]
Why does cauliflower smell like sulfur when cooking?
Cauliflower stores sulfur compounds called glucosinolates inside its cells, same as other cruciferous vegetables. Cutting, chewing, or cooking breaks those cells open and releases an enzyme (myrosinase) that converts the glucosinolates into the sulfurous-smelling compounds you notice.
Heat speeds this reaction up, so the smell tends to get stronger the longer — especially boiling — cauliflower cooks. [9]
How do you know if cauliflower has gone bad in the fridge?
Light brown spots are usually just oxidation — the same browning you'd see on a cut apple — and can be trimmed off.
Dark brown or black spots, any visible mold, a mushy or slimy texture, or a sharp off-smell are different: at that point, toss it. [10]
Why do purple and orange cauliflower heads look different than white ones?
Purple cauliflower's color comes from anthocyanins — the same antioxidant pigments found in red cabbage and red wine — and first showed up as a natural mutation in a cauliflower field.
Orange cauliflower gets its color from beta-carotene instead. One university extension nutrition sheet puts its vitamin A content at roughly 25 times that of the white variety. [5]
Found in these products
None of the products in our database currently contain Cauliflower.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Cauliflower, green, raw” (SR Legacy, fdcId 169389), updated 2026-08-27.
Research reviewed 2026-08-27.
- Baralić et al., Antioxidants (2024-01-24)
- Cleveland Clinic (2025-07-15)
- Medical News Today — Everything you need to know about cauliflower (2017-08-18)
- Table 5, Dietary Goitrogens - Endotext - NCBI Bookshelf
- https://wpcdn.web.wsu.edu/wp-wsucahnrs/uploads/sites/2206/2025/09/Cauliflower-Draft-1.pdf
- Cauliflower: FAQ, Nutrition Facts, & Macros - Strongr Fastr
- FODMAP Everyday — Cauliflower (2024-11-12)
- P053 Prevalence of food allergen sensitization in patients with mugwort allergy (2016-10-31)
- The Nutrition Source - Harvard Chan School (2016-11-21)
- How to Tell if Cauliflower Has Gone Bad (with photos!) (2023-02-10)