Cauliflower calories & macros
25 calories per 100 g · 27 calories per 1 cup chopped (107 g). Cauliflower (raw).
Cauliflower has become the default low-carbohydrate substitute for a reason: a cup is 27 calories and 5 g of carbohydrate, against roughly 200 calories and 45 g for the same volume of cooked rice. Riced, roasted, or mashed, it takes on whatever flavour it is cooked with. The honest caveat is that swapping the starch does not remove the butter, cheese, or oil that usually comes with it.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup chopped (107 g) |
|---|---|---|
| Calories | 25 | 27 |
| Protein | 1.9 g | 2 g |
| Carbohydrate | 5 g | 5.4 g |
| Fat | 0.3 g | 0.3 g |
| Fiber | 2 g | 2.1 g |
| Sugar | 1.9 g | 2 g |
Source: USDA FoodData Central (Cauliflower, raw). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put cauliflower in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
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Frequently asked
How many calories in cauliflower rice?
Plain riced cauliflower is about 25 calories per 100 g, so a generous 150 g portion is under 40. Store-bought versions cooked in oil can be two or three times that — check the label.
Is cauliflower a good rice substitute for weight loss?
It saves roughly 170 calories per cup compared with cooked white rice, which is a meaningful daily difference. It also provides far less energy, so meals built on it need protein and fat to be satisfying.