Cauliflower: Calories, Nutrition Facts, and Health Benefits (2026)

Cauliflower contains 27 calories per 1 cup chopped (107 g), along with 2.1 g of protein, 2.1 g of fiber, and 51.6 mg of vitamin C, which is 57% of the daily value. It also has a low glycemic index of about 15, making it a suitable option for various dietary needs.

This page provides a comprehensive overview of cauliflower's nutritional profile, focusing on its benefits per 1 cup chopped and per 100 g. We will explore its impact on common health goals, its glycemic index, and how it stands in comparison to other vegetables.

Cauliflower Nutrition Facts (Per Serving and Per 100 g)

The nutrition facts table below outlines the key nutrients found in cauliflower, highlighting its calorie content and essential vitamins.

Values are for 1 cup chopped (107 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	27	25	1%
Protein	2.1 g	1.9 g	4%
Carbohydrates	5.3 g	5.0 g	2%
Fiber	2.1 g	2.0 g	8%
Sugar	2.0 g	1.9 g	-
Fat	0.3 g	0.3 g	0%
Vitamin C	51.6 mg	48.2 mg	57%
Potassium	320 mg	299 mg	7%
Folate	61 mcg	57 mcg	15%

About 66% of cauliflower calories come from carbohydrates, 26% from protein and 8% from fat.

Cauliflower by Health Goal

The by-goal ratings section evaluates how cauliflower aligns with specific dietary objectives, such as weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Excellent	27 calories per serving with 2.1 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Excellent	Provides 51.6 mg vitamin C (57% DV)
Digestion	Fair	2.1 g fiber per serving supports regularity
Heart health	Good	Potassium (320 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2.1 g); best as a vitamin-rich choice, not a protein source

Cauliflower and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Cauliflower has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Cauliflower Compares to Other Vegetables

In the comparison table, cauliflower is assessed alongside other vegetables to illustrate its nutritional advantages and differences.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Cauliflower	25	1.9	2.0	48.2
Broccoli	34	1.7	2.6	89.2
Cabbage	25	3.2	2.5	36.6
Brussels Sprouts	43	2.2	3.8	85.0

Cauliflower Myths, Checked

Cauliflower has no nutrients because it is white , False. Cauliflower is high in vitamin C, about 48 mg per cup, plus fiber.

Cauliflower rice tastes just like rice , Misleading. It is a good low-carb swap but has a distinct flavor and softer texture.

How to Track Cauliflower

Vegetable portions and cooking method both change the numbers, so the same cauliflower can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cauliflower accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of cauliflower?

One cup of chopped cauliflower (107 g) contains 27 calories, making it a low-calorie food choice.

Is cauliflower good for weight loss?

Cauliflower can be beneficial for weight loss due to its low calorie and high fiber content, with 2.1 g of fiber per serving helping to promote satiety.

Can people with diabetes eat cauliflower?

Yes, people with diabetes can eat cauliflower, as it has a low glycemic index of about 15 and a glycemic load of about 1.

How much vitamin C is in cauliflower?

Cauliflower provides 51.6 mg of vitamin C per cup, which is 57% of the daily value, supporting immune function and skin health.

Is cauliflower high in sugar?

Cauliflower is low in sugar, containing only 2 g of sugar per cup, making it suitable for low-sugar diets.

Is cauliflower a good low-carb substitute?

Yes, cauliflower is a good low-carb substitute, with only 5.3 g of carbs per cup, making it a popular choice in low-carb and ketogenic diets.

Key Takeaways

• Cauliflower has 27 calories per 1 cup chopped (107 g).
• It contains 2.1 g of protein and 2.1 g of fiber.
• The vitamin C content is 51.6 mg per serving, or 57% of the daily value.
• Cauliflower has a low glycemic index of about 15.
• It provides 320 mg of potassium per cup.
• Cauliflower is low in sugar, with only 2 g per serving.