How many calories are in a standard 1 head medium (575g) of cauliflower?

A standard 1 head medium (575g) (575g) of cauliflower contains 144 calories, with 11g protein, 28.6g carbs, and 1.6g fat according to USDA FoodData Central (FDC ID: 169986).

Is cauliflower good for a weight loss calorie deficit?

Versatile white cruciferous vegetable used extensively as a low-carb alternative to rice, crusts, and potatoes. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

vegetablesUSDA FDC ID: 169986(Brassica oleracea var. botrytis)

Cauliflower Calories & Nutrition Facts

Q: What is the calorie density of cauliflower per 100g?

Per 100 grams, cauliflower provides 25 kcal, 1.9g protein, 5g carbohydrates, and 2g dietary fiber.

Quick Answer: A standard 1 head medium (575g) of cauliflower contains 144 calories. Per 100 grams, cauliflower provides 25 kcal, 1.9g protein, 5g carbohydrates, and 0.3g fat based on verified USDA FoodData Central records.

Versatile white cruciferous vegetable used extensively as a low-carb alternative to rice, crusts, and potatoes. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

25kcal

per 100 grams raw (100g)

Protein

1.9g

30% of energy

Carbohydrates

80% of energy

Total Fat

0.3g

11% of energy

Serving: 100 grams raw (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories25 kcal

Total Fat0.3 g

Sodium30 mg

Potassium299 mg

Total Carbohydrate5 g

Dietary Fiber2 g

Total Sugars1.9 g

Protein1.9 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Raw florets	25 kcal	1.9g	5g	0.3g	Crunchy snack
Cauliflower Rice (steamed)	23 kcal	1.8g	4.1g	0.2g	82% fewer calories than white rice

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Cauliflower vs White Rice

View White Rice →

Riced cauliflower replaces white rice with 82% fewer calories (25 vs 130 kcal/100g) and negligible starch.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 169986)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related vegetables Foods

White Rice (Cooked)130 kcal / 100g Broccoli34 kcal / 100g Asparagus20 kcal / 100g

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