Cauliflower, raw
FDC 169986cup chopped (1/2" pieces) (107 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 95 · +2 vs Vegetables medianCauliflower, raw carries a Nutrient Density Score of 95 of 100, placing it rank 26 of 60 among vegetables in the Elite band. For just 25 calories per 100 grams, it supplies 54% of the Daily Value for vitamin C, an excellent showing for a food this unassuming.
Cauliflower roasts, rices, or steams well, and a cup chopped into half-inch pieces, roughly 107 grams, fits easily into a stir-fry or as a mash substitute. There are no flagged limits here, so it is a straightforward, low-calorie vegetable with few caveats attached.
See how this score is calculated, build a plate around cauliflower, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | 1% |
| Total fat | 0.28 g | 0% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 30 mg | 1% |
| Carbohydrate | 5 g | 2% |
| Dietary fiber | 2 g | 7% |
| Sugars | 1.9 g | |
| Protein | 1.9 g | 4% |
| Potassium | 299 mg | 6% |
| Calcium | 22 mg | 2% |
| Iron | 0.42 mg | 2% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 48 mg | 54% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 32 mg | 1% |
| Carbohydrate | 5.3 g | 2% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 2 g | |
| Protein | 2.1 g | 4% |
| Potassium | 320 mg | 7% |
| Calcium | 24 mg | 2% |
| Iron | 0.45 mg | 2% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 52 mg | 57% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.09 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169986Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Radishes, rawDensity 95 vs 95Cabbage, rawDensity 95 vs 95Radicchio, rawDensity 96 vs 95Original analysis by NutriVerdict
In the kitchen and how to use it
Raw cauliflower has a dense, slightly starchy crunch with a mild, faintly cabbage-like flavor that turns nutty and sweet once roasted or caramelized. It is eaten raw with dips or chopped small into salads, but is more often cooked: roasted in florets until browned at the edges, steamed and mashed as a substitute for potatoes, simmered into soup, or pulsed raw into rice-sized grains for a cauliflower rice base. Its mild flavor makes it a flexible partner for bold seasonings like curry spices, cheese sauces, or garlic and lemon, and whole roasted heads have become a popular centerpiece dish in their own right.
Pick a head with tightly packed, creamy-white curds and fresh green leaves, avoiding any spots that look brown or slimy or any that feel soft when pressed. Whole heads keep in the refrigerator crisper for about a week; once cut, florets are best used within a few days before they start to develop dark spots. At 25 calories per cup chopped, cauliflower is a low-calorie way to bulk up a meal, and it carries 54% of the Daily Value for vitamin C per 100 grams, a notable amount for a vegetable often used mainly as a starch stand-in.
Frequently asked questions about cauliflower, raw
How many calories are in raw cauliflower?
Raw cauliflower has 25 calories per cup chopped (107 grams).
Is cauliflower a good source of vitamin C?
Yes, raw cauliflower delivers 54% of the Daily Value for vitamin C per 100 grams.
What is cauliflower rice?
It is raw cauliflower pulsed in a food processor into small, rice-sized pieces, used as a lower-calorie alternative to grain rice.