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About Calories in Cauliflower  

Cauliflower is a popular vegetable that is primarily available during the winter months in India. This vegetable is perfect for those seeking to lose weight and can be incorporated into a meal plan with ease. Calories in 1 cauliflower weighing 100 grams amount to 25. 

Nutrition Facts About Cauliflower

Cauliflower is recognized as a healthy vegetable as it contains several nutrients and plant compounds that are capable of reducing the risks associated with several diseases such as cancer and heart disease. Apart from being very fibrous, cauliflowers contain vitamins C, K and B6 and are a good source of antioxidants. Take a look at the table provided below to know the basic breakdown of the nutrients and calories in 1 cup of cauliflower.

Nutrients in 1 cup of Raw Cauliflower (128 grams)





3 grams

Vitamin C

77% of the RDI*

Vitamin K

20% of the RDI

Vitamin B6

11% of the RDI


14% of the RDI

Pantothenic Acid

7% of the RDI


9% of the RDI


8% of the RDI


4% of the RDI


4% of the RDI

*Please note that RDI refers to the recommended daily intake.

How Many Calories Does Cauliflower Have?  

An important aspect of leading a healthy lifestyle is being aware of the calories contained within the food you eat on a regular basis. Examine the table featured below in order to gain insight into the calories found in varied serving sizes of cauliflower.

Cauliflower Portion Size


cauliflower calories (100 g)


One head of cauliflower (medium-sized, 575 grams)


Cauliflower calories (1 cup)


One head of cauliflower (4 inches in diameter)


One head of cauliflower (6 inches in  diameter)


One cauliflower floweret (0.5 oz)


Calories in Common Food Items with Cauliflower

Given that cauliflower is a healthy and nutritious vegetable which tastes good, there exist several different recipes that incorporate it. Take a look at the table mentioned below in order to understand the calories in dishes that contain cauliflower.

Dishes Containing Cauliflower and Serving Size


Aloo gobi calories (1 cup)


Boiled cauliflower calories (1 cup)


Cauliflower rice (107 grams)


Cauliflower soup (1 cup)


Roasted cauliflower with Sriracha (136 grams)


Cauliflower mac and cheese (1 cup)


Cauliflower pizza crust (8 inches in diameter)


Chili garlic fried cauliflower (1 floweret)


Cauliflower parmesan (1 cauliflower steak)


Health Benefits of Eating Cauliflower

Provided you choose to eat cauliflower on a regular basis, you can benefit from the health benefits it provides. Take a look at some of the more apparent health benefits of this vegetable that have been provided below. 

A Rich Source of Antioxidants

This heart-friendly vegetable is rich in sulforaphane which reduces the inflammatory damage that arises due to oxidative stress. Oxidative stress plays a major role in the occurrence of heart disease. The regular consumption of cauliflower can help bring down blood pressure and atherosclerosis. 

Helps your Brain 

Choline is an essential nutrient found within cauliflower that is needed for our mood, memory, and recall. This nutrient fosters the usage of acetylcholine which is a chemical messenger that is responsible for signalling the central nervous system. Brain development is fostered with this nutrient. 

Reduces the Risk of Cancer 

The sulforaphane contained within cauliflower brings with it several health benefits that include reducing the risk of cancer. This is because sulforaphane protects cells from DNA damage. It also inactivates carcinogens. 

Can Help Balance your Hormones

Like several other cruciferous vegetables, cauliflower contains indole-3-carbinol which is a plant compound that helps balance hormones by regulating oestrogen levels.  

Supports your Immune System

Cauliflower is capable of supporting gut health as it contains sulphur which can improve your body’s defence against infection.

How Much Cauliflower Should You Consume Every Day?       

One and a half to two cups of vegetables like cauliflower are recommended to be consumed by adults each week. Although everyone has different tolerance levels, consuming too much cauliflower can result in G.I distress which may include gas and bloating.  


In order to lead a healthy lifestyle you are likely to want to create a balanced diet for yourself which may include consuming several cauliflower-rich dishes. It is good to follow a healthy lifestyle as it can help you maintain your BMI and BMR. Provided you keep tabs on each of these indicators, you can manage your weight adequately. Being aware of your BMI and BMR is particularly useful in case you find yourself in the market for a new health insurance policy. Individuals who are obese tend to miss out on good health insurance plans as insurance providers often give them minimal coverage for a high premium. This is owed to the fact that obese individuals are more likely to experience health complications. By keeping track of and maintaining your BMI and BMR, however, you can avail of a viable health insurance policy that provides a good amount of coverage for a reasonable premium.

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FAQs on Calories in Cauliflower

  • ✔️Can you briefly mention the health benefits associated with the consumption of cauliflower?

     The health benefits associated with the consumption of cauliflower are as follows.

    • A Rich Source of Antioxidants

    • Helps your Brain 

    • Reduces the Risk of Cancer 

    • Can Help Balance your Hormones

    Supports your Immune System

  • ✔️How many calories are present in 1 cup of cauliflower?

    One cup of cauliflower contains 32 calories.

  • ✔️ Name some vitamins contained in cauliflower.

    Cauliflower contains vitamins C, K and B6.

  • ✔️What are the names of some dishes that contain cauliflower?

    Dishes that contain cauliflower include cauliflower soup, cauliflower rice, chilli garlic fried cauliflower and cauliflower parmesan steaks.

  • ✔️How many calories are in a single cup of cauliflower soup?

    A single cup of cauliflower soup contains 129 calories.