VeganVegetables

Cauliflower

Nutrition Facts Per 100g

Also known as: GOBI

Cauliflower is a commonly used vegetable in Indian cooking. At just 30 kcal per 100g with 1.2g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Vitamin C (approximately 68% of a typical adult's daily needs) and Sodium (approximately 11% of a typical adult's daily needs). Below is the complete nutritional profile of Cauliflower per 100g serving.

Nutrition Summary

30kcalCalories

2.7gProtein

3.9gCarbs

0.4gFat

1.2gFiber

Protein 36% Carbs 52% Fat 12%

Micronutrients

High in:Vitamin C

Calcium30.0 mg(3%)

Iron1.2 mg(10%)

Zinc0.4 mg(4%)

Potassium138 mg(5%)

Sodium53.0 mg(11%)

Magnesium20.0 mg(6%)

Phosphorus44.0 mg(6%)

Thiamin (B1)0.1 mg(10%)

Riboflavin (B2)0.1 mg(7%)

Niacin (B3)1.0 mg(7%)

Vitamin C56.0 mg(68%)

Carotenoids162 µg(3%)

β-Carotene54.0 µg(2%)

Vitamin A18.0 µg(2%)

Folate (B9)30.0 µg(8%)

Vitamin B60.1 mg(8%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0 g

PUFA0.2 g

Omega-30.1 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup florets107g

32 kcal2.9g protein

1 medium head600g

180 kcal16.2g protein

100 g100g

30 kcal2.7g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Cauliflower?

Cauliflower contains 30 kcal per 100g. A typical serving (1 cup florets) contains approximately 32 kcal.

How much protein is in Cauliflower?

Cauliflower provides 2.7g of protein per 100g, which is approximately 5% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Cauliflower good for weight loss?

Cauliflower is a low-calorie food at just 30 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Cauliflower vegan?

Yes, Cauliflower is vegan — it contains no animal-derived ingredients.

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🧮Free Nutrition CalculatorDiscover your daily calorie, protein & vitamin needs in 60 secondsCalculate now →

About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

Compare dietitian software in India · mealPlan.fit for dietitians

Get Your Nutrition Assessment →