How Many Calories in Cauliflower

Cauliflower is often considered a nutritional powerhouse low in calories, high in fibre, and versatile enough to replace rice, potatoes, or even pizza bases. But just how many calories are in cauliflower? Whether raw, steamed, roasted or mashed, the calorie count stays impressively low, making it an ideal option for those watching their intake or looking to eat more vegetables.

Calorie Count by Weight and Cooking Method

Raw cauliflower contains around 25 calories per 100g. That’s roughly 65–70 calories for a whole medium head, depending on the size. A typical portion about 80g or a handful of florets contains just 20 calories.

Cooking doesn’t drastically change the calorie content, but it can vary slightly depending on the method, steamed or boiled cauliflower keeps the calorie count close to 20–25 calories per 100g, roasted cauliflower with olive oil may jump to 80–100 calories per 100g, depending on how much oil is used, mashed cauliflower with butter or cream can range from 60–120 calories per serving, cauliflower rice made from grated or processed florets stays around 20–30 calories per 100g, unless you add oils or sauces

Because cauliflower has such a low base calorie value, it remains a light food unless mixed with rich ingredients.

Nutritional Breakdown

Cauliflower is not just low in calories it’s also rich in nutrients. Per 100g serving, it contains:

• 2g of protein
• 0.3g of fat
• 4–5g of carbohydrates, most of which are from fibre
• Around 2g of fibre, helping digestion and fullness
• High levels of vitamin C, vitamin K, folate, and choline

It also contains small amounts of calcium, magnesium, phosphorus, and antioxidants like glucosinolates, which have been linked to reduced inflammation and disease risk.

Glycaemic Index and Blood Sugar Impact

Cauliflower has a very low glycaemic index, usually under 15, meaning it has minimal impact on blood sugar levels. This makes it an ideal food for people with diabetes or those managing energy crashes and cravings. Because of its high water and fibre content, cauliflower also helps you feel full without spiking insulin.

How Cauliflower Fits into a Healthy Diet

Due to its low calorie count and high volume, cauliflower is often used in weight-loss diets and low-carb plans. It’s commonly used as a substitute for higher-calorie foods like rice, potatoes, couscous, or even flour. Swapping 150g of mashed potato for the same weight of mashed cauliflower could save you over 100 calories, while still providing texture and comfort.

It’s also a good filler food meaning it can bulk out meals without adding excess calories. Adding cauliflower to curries, soups, or stir-fries increases volume and nutrition while keeping energy intake low.

What’s in Cauliflower?

Cauliflower is a member of the brassica family, which includes broccoli, cabbage, and Brussels sprouts. It’s made up mostly of water and fibre, which accounts for its low calorie density. The most common type is white cauliflower, but there are also purple, green and orange varieties, each with slightly different antioxidant profiles.

When bought fresh, cauliflower contains no additives. However, frozen or pre-prepared versions may include preservatives or salt, particularly in flavoured or ready-to-roast packs, which can slightly increase the calorie and sodium content.

Healthier Ways to Prepare Cauliflower

Cauliflower’s low calorie count only holds up if you prepare it without heavy fats. To keep it healthy, steam or boil it and season with herbs, garlic or lemon, roast with a light spray of oil instead of pouring it over, avoid drowning it in cheese sauce or butter-heavy mash, use it as a pizza crust base or rice substitute with light toppings

Cauliflower absorbs flavour easily, making it ideal for spicy dishes, Mediterranean flavours, or Asian-style stir fries all without pushing the calorie count too high.

Most of the Volume Is Water — and That’s a Good Thing

Cauliflower is about 92–93% water, which is why it's so low in calories. This high water content means it can bulk up meals without adding significant energy, making it excellent for calorie-conscious eaters. It also helps with hydration and contributes to that feeling of fullness without needing large quantities of fat or carbs.

A Whole Head of Cauliflower Is Surprisingly Light in Calories

A medium head of cauliflower (about 600–700g) contains just 150 to 180 calories in total  that’s less than a single chocolate bar. If you eat half a head roasted with herbs and a light drizzle of oil, you’re still looking at well under 150 calories, depending on how much oil is used. For people following volume eating or calorie density approaches, cauliflower is a go-to.

It's One of the Best Foods for Low-Carb Diets

With just 2–3g of net carbs per 100g, cauliflower is extremely low in carbohydrates, which is why it’s a favourite in keto and Atkins diets. It can replace grains or starches with minimal impact on blood sugar, while still satisfying cravings for warm, hearty foods.

Popular swaps include Cauliflower mash instead of mashed potatoes, Cauliflower pizza crust instead of dough and Cauliflower rice instead of white rice or couscous

Each of these can shave 100–200 calories per meal, depending on the portion.

Be Careful with Pre-Made Cauliflower Products

Packaged cauliflower rice or frozen cauliflower products are convenient  but they’re not always as light as they seem. Pre-flavoured versions may include added oil, cheese, butter, or cream-based sauces, which can raise the calorie content to 80–150 calories per 100g. Always check the label if you're buying it ready-made.

It’s One of the Few Low-Cal Veggies That Works as a Base

Most low-calorie vegetables are great as side dishes think lettuce, cucumber, or courgette but cauliflower is dense and starchy enough to act as a meal base. That makes it much more versatile than most greens when you're trying to reduce your overall calorie intake without feeling like you're just eating salad.

Cooking Method Makes a Big Difference

The calorie count of cauliflower changes most when oil is involved. Roasting cauliflower florets with a tablespoon of oil adds about 120 calories to the dish not a deal-breaker, but important if you’re tracking. Air frying with a spray or using spices, lemon juice and balsamic vinegar can keep the flavour without the extra energy.

Summary

Cauliflower contains just 25 calories per 100g, making it one of the lowest-calorie vegetables you can eat. It's rich in vitamin C, fibre and antioxidants, with virtually no fat and very low carbohydrates. Whether steamed, roasted or riced, it’s a smart, flexible ingredient that can support weight loss, improve digestion and reduce blood sugar spikes. The only time cauliflower becomes high in calories is when it’s mixed with fats like butter, cheese or oil — otherwise, it’s a nutrition win across the board.