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Cauliflower is a cruciferous vegetable from the same species as broccoli and cabbage, grown for its dense white head of undeveloped flower buds. In USDA data a cup of raw chopped cauliflower has about 27 calories and more than half the Daily Value for vitamin C, with some folate, vitamin B6 and fiber. This guide covers cauliflower nutrition raw, cooked and frozen, how cauliflower rice compares with cooked grain rice, the green and colored varieties, and the safety questions people ask about thyroid, gas and blood thinners.
Peptide Labs does not sell cauliflower or cauliflower products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cup of raw chopped cauliflower has about 27 calories, 2.1 grams of fiber and 57% of the Daily Value for vitamin C in USDA data.
- Per 100 grams, cooked enriched long-grain rice has about five times the calories and carbohydrate of raw cauliflower.
- Cauliflower has far less vitamin K than broccoli, but it is still a vitamin K source to keep steady on warfarin.
- Like broccoli, it contains glucosinolates; human research on these compounds is mixed.
- NIDDK lists cauliflower among vegetables that may cause gas; adding it gradually can help.
Cauliflower nutrition per cup, raw and cooked
The table uses USDA SR Legacy entries for raw (FDC 169986), boiled (170397) and frozen boiled (170399) cauliflower, with percent Daily Values (%DV) from FDA reference amounts. Cauliflower is about 92% water, which is why cauliflower calories are so low.
| Nutrient | Raw, 1 cup chopped (107 g) | Boiled, 1/2 cup (62 g) | Frozen, boiled, 1 cup (180 g) |
|---|---|---|---|
| Calories | 27 | 14 | 34 |
| Carbohydrate | 5.3 g (2% DV) | 2.5 g (1%) | not listed here |
| Fiber | 2.1 g (8%) | 1.4 g (5%) | 4.9 g (17%) |
| Protein | 2.1 g (4%) | 1.1 g (2%) | 2.9 g (6%) |
| Vitamin C | 51.6 mg (57%) | 27.5 mg (31%) | 56.3 mg (63%) |
| Folate | 61 mcg DFE (15%) | 27 mcg DFE (7%) | 74 mcg DFE (18%) |
| Vitamin B6 | 0.20 mg (12%) | 0.11 mg (6%) | not listed here |
| Vitamin K | 16.6 mcg (14%) | 8.6 mcg (7%) | 21.4 mcg (18%) |
| Potassium | 320 mg (7%) | 88 mg (2%) | 250 mg (5%) |
Per 100 grams, USDA lists 48.2 milligrams of vitamin C for raw cauliflower and 44.3 for boiled. The NIH Office of Dietary Supplements (ODS) explains that vitamin C is water soluble and destroyed by heat, so long boiling in lots of water removes some of it; steaming or microwaving may lessen the loss. Raw cauliflower has 2.0 grams of sugars per cup in USDA data and almost no fat.
Is cauliflower healthy? Where it fits
The Dietary Guidelines for Americans place cauliflower in the “other vegetables” subgroup, with Brussels sprouts, cabbage, celery and green beans, while broccoli sits in the dark-green subgroup. The difference shows in the numbers: per 100 grams raw, USDA lists 15.5 micrograms of vitamin K for cauliflower against 101.6 for broccoli, and no vitamin A for white cauliflower. Cauliflower still brings vitamin C, folate, vitamin B6, potassium and fiber for very few calories.
- Vitamin C: a cup of raw florets covers more than half the Daily Value; see our vitamin C foods guide.
- Fiber: moderate per cup; our high-fiber foods guide lists vegetables with more.
- Carbohydrate: about 5 grams per raw cup, which is why cauliflower appears on our low-carb foods list.
- Variety: because it sits in a different subgroup from dark greens, it adds variety rather than replacing broccoli, kale or other leafy greens.
Cauliflower rice compared with cooked grain rice
Cauliflower rice is simply raw cauliflower chopped into rice-size pieces, sold fresh or frozen or made at home. SR Legacy has no separate entry for riced cauliflower, so the fairest comparison is per 100 grams, using raw and boiled cauliflower against cooked enriched long-grain rice (FDC 168878).
| Per 100 g | Cauliflower, raw | Cauliflower, boiled | Enriched long-grain rice, cooked |
|---|---|---|---|
| Calories | 25 | 23 | 130 |
| Carbohydrate | 4.97 g | 4.11 g | 28.17 g |
| Fiber | 2.0 g | 2.3 g | 0.4 g |
| Protein | 1.92 g | 1.84 g | 2.69 g |
| Vitamin C | 48.2 mg | 44.3 mg | 0 mg |
| Folate | 57 mcg DFE | 44 mcg DFE | 97 mcg DFE (added by enrichment) |
| Iron | 0.42 mg | 0.32 mg | 1.2 mg |
By weight, cauliflower rice has far fewer calories and carbohydrates and more fiber and vitamin C. Enriched rice wins on folate, thiamin and iron, which are added during enrichment, and it supplies more energy, which is the point for some people and not for others. The two are different foods rather than better and worse versions of each other. Packaged cauliflower rice blends can include added oil, salt or other vegetables, so check the Nutrition Facts label. For how grain choices compare, see our brown rice guide, and for vegetables that are higher in starch, see starchy vegetables.
How to make cauliflower rice
- Cut the head into florets and remove the thick core.
- Grate the florets on the large holes of a box grater, or pulse them briefly in a food processor until rice-sized; over-processing turns them mushy.
- Cook in a hot pan for a few minutes until just tender, or steam or microwave it.
- Squeeze out excess water if you are using it in fried rice-style dishes.
White, green and colored cauliflower
Most cauliflower in US stores is white, but green, orange and purple types are also sold. USDA has an SR Legacy entry for green cauliflower (FDC 169389): per 100 grams raw it lists 31 calories, 3.2 grams of fiber, 88.1 milligrams of vitamin C and 20.2 micrograms of vitamin K, all higher than white cauliflower. SR Legacy has no entries for orange or purple cauliflower, so this guide does not quote numbers for them. The Dietary Guidelines list broccoflower, a broccoli-cauliflower type, in the same “other vegetables” group as cauliflower.
Glucosinolates, thyroid, warfarin and gas
Plant compounds. The National Cancer Institute (NCI) lists cauliflower among the cruciferous vegetables, which contain glucosinolates, sulfur compounds that give them their pungent smell. Chopping, chewing and digestion turn them into compounds such as indoles and isothiocyanates. NCI says these compounds have shown effects in lab and animal studies, while studies in humans have shown mixed results. Our broccoli guide explains that research and the raw vs cooked difference in more detail. None of it shows that eating cauliflower changes the risk of a disease.
Thyroid. The NIH ODS iodine fact sheet names cauliflower, broccoli and cabbage as foods containing goitrogens, which interfere with iodine uptake by the thyroid. It says the concern is mainly for people in areas prone to iodine deficiency, and that for most of the US population, with adequate iodine and a varied diet, reasonable amounts are not a concern. A 2024 systematic review of brassica vegetables and thyroid function agreed, noting that cooking deactivates the enzyme that releases these compounds. If you have a thyroid condition, ask your clinician; our iodine guide covers iodine sources.
Warfarin. Cauliflower has much less vitamin K than broccoli, but the advice from ODS and MedlinePlus applies to all vitamin K foods: keep intake consistent from week to week and talk to your doctor before changing your diet. Our vitamin K guide compares common foods.
Gas. NIDDK lists cruciferous vegetables, including cauliflower, among foods that may cause excess gas. If gas is a problem, try smaller portions, cooked rather than raw, and add it gradually; see our gas and bloating guide, and if you follow a low-FODMAP plan with a dietitian, our low-FODMAP guide. Cauliflower is not one of the nine major food allergens under US law.
Frequently Asked Questions
Is cauliflower healthy?
Cauliflower is low in calories and, in USDA data, supplies vitamin C, folate, vitamin B6, potassium and fiber. It counts toward the “other vegetables” group in the Dietary Guidelines.
How many calories are in cauliflower?
About 27 calories in a cup of raw chopped cauliflower and about 14 in a half cup of boiled cauliflower, per USDA SR Legacy.
Is cauliflower rice healthier than rice?
It is different. By weight, cauliflower rice has far fewer calories and carbohydrates and more fiber and vitamin C, while enriched rice supplies more energy, folate, thiamin and iron.
Can you eat cauliflower raw?
Yes. Raw florets keep slightly more vitamin C, but some people find raw cauliflower causes more gas than cooked.
Does cauliflower affect the thyroid?
NIH says reasonable amounts of cruciferous vegetables are not a concern for most people with adequate iodine. Ask your clinician if you have a thyroid condition.
Is green cauliflower more nutritious?
In USDA data, raw green cauliflower has more fiber, vitamin C and vitamin K per 100 grams than white cauliflower.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take a blood thinner, have a thyroid condition or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Broccoli: Nutrition, Benefits and Raw vs Cooked Facts, Low Carb Foods List: Vegetables, Fruits, Proteins and Nuts, Cabbage Benefits and Nutrition: Red vs Green Cabbage.