Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Floret, 20 g | 6 | 0.5 | 0.1 | 0.8 |
| 100 g | 30 | 2.5 | 0.3 | 4.2 |
| Side serving, 150 g | 45 | 3.8 | 0.5 | 6.3 |
| Medium head, 600 g | 180 | 15.0 | 1.8 | 25.2 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Fresh | 45 kcal |
| Boiled or steamed | 44 kcal |
| Baked with cheese | 150 kcal |
| Battered and fried | 225 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 72 mg | 72% |
| Folate (B9) | 85.5 mcg | 21% |
| Vitamin K | 23.2 mcg | 19% |
| Vitamin B6 | 0.3 mg | 15% |
How many calories are in cauliflower
Fresh cauliflower has 30 kcal per 100 g: 2.5 g of protein, 4.2 g of carbs and 2 g of fiber. A 150 g side is 45 kcal, one 20 g floret 6 kcal. A medium head weighs 500-800 g without leaves and comes to 150-240 kcal. Frozen cauliflower has the same calories as fresh.
Boiled, battered and baked with cheese
Boiled or steamed cauliflower barely changes weight, so its calories stay around 29 kcal per 100 g. Add-ons change everything: battered cauliflower fried in oil comes to about 150 kcal per 100 g, five times more. Baked with cheese and cream about 100. Cauliflower roasted with a teaspoon of oil and spices is about 60, a good compromise.
Cauliflower instead of rice and potatoes
Cauliflower is grated or pulsed in a blender and cooked like rice, and boiled cauliflower is mashed instead of potatoes. A 150 g serving of cauliflower rice is 45 kcal instead of 174 for real rice. Cauliflower mash with a spoon of milk and a piece of butter is about 60 kcal per 100 g against 106 for mashed potatoes.
What cauliflower is good for
A 150 g serving gives about three quarters of the daily vitamin C, a fifth of the folate and 3 g of fiber. Cauliflower is high in protein for a vegetable. For weight loss it is handy for bulking up the plate with almost no calories. Some people get bloated from cabbage vegetables; cooked cauliflower is better tolerated than raw.
How to count your serving
Weigh the cauliflower and multiply by 0.3, counting oil, cheese and batter separately. If it is baked or in a cream soup, take a photo in MyFoodMate AI and the app counts the whole dish.