A versatile, low-carb substitute for potatoes and grains. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 cup chopped weighs approximately 107g.
That means one serving contains 27 calories,
2.0g of protein,
and 5.4g of carbs.
25Calories per 100g
1.9gProtein
5gCarbs
0.3gFat
Calories in any amount of Cauliflower
Weigh your portion and type it in. Values scale from the 100g figures above.
27 kcal ·
2g protein ·
5.4g carbs ·
0.3g fat
Cauliflower calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
7 kcal
0.5g
1.4g
0.1g
50 g
13 kcal
1g
2.5g
0.2g
100 g
25 kcal
1.9g
5g
0.3g
1 serving: 1 cup chopped (107 g)
27 kcal
2g
5.4g
0.3g
150 g
38 kcal
2.9g
7.5g
0.5g
200 g
50 kcal
3.8g
10g
0.6g
250 g
63 kcal
4.8g
12.5g
0.8g
300 g
75 kcal
5.7g
15g
0.9g
500 g
125 kcal
9.5g
25g
1.5g
1 lb
113 kcal
8.6g
22.7g
1.4g
Cauliflower Micronutrients (100g)
Dietary Fiber2 g
Total Sugars1.9 g
Net Carbs (Total Carbs - Fiber)3.0 g
Frequently Asked Questions
Is Cauliflower good for weight loss?
With 25 calories per 100g, Cauliflower can absolutely be part of a healthy diet.
Because it contains 2g of dietary fiber and 1.9g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Cauliflower on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Cauliflower has
3.0g of net carbs (5g total minus 2g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Cauliflower have high protein?
Providing 1.9g of protein per 100g, Cauliflower is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
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