Cauliflower (frozen, cooked, boiled, drained, unsalted) nutrition facts
Per 1 cup, pieces · 180 g
of a 2,000 cal day
- Protein2.9g27% of calories
- Carbs6.8g64% of calories
- Fat0.4g8% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Cauliflower (frozen, cooked, boiled, drained, unsalted) (1 cup, pieces, 180 g) has 34 calories, with 2.9 g of protein, 6.8 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (64% of calories). It is high in Vitamin C (63% DV).
High in
20%+ of the daily value
- Vitamin C63%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin K18%
- Vitamin B612%
- Folate (B9)18%
- Choline11%
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, pieces (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 56 mg | 63% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 74 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 31 mg | 3% |
| Iron | 1 mg | 9% |
| Potassium | 250 mg | 5% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 43 mg | 6% |
| Zinc | 0.2 mg | 2% |
| Copper | 0 mg | 5% |
| Manganese | 0.3 mg | 12% |
| Selenium | 1 μg | 2% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 11 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Marketside Cauliflower Florets29
- 365 Everyday Value Riced Cauliflower27
- Cauliflower (raw)25
- Trader Giotto's Organic Riced Cauliflower24
- Cauliflower (cooked, boiled, drained, unsalted)23
- Cauliflower (cooked, boiled, drained, salted)23
- Cauliflower (frozen, cooked, boiled, drained, unsalted)19
Similar foods
27 calCauliflower (raw)1 cup chopped−7 cal
29 calCauliflower (cooked, boiled, drained, unsalted)1 cup−5 cal
29 calCauliflower (cooked, boiled, drained, salted)1 cup, pieces−5 cal
20 calTrader Giotto's Organic Riced Cauliflower¾ cup−14 cal
25 calMarketside Cauliflower Florets1 cup−9 cal
20 cal365 Everyday Value Riced Cauliflower¾ cup−14 cal
Burning 34 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Cauliflower (frozen, cooked, boiled, drained, unsalted)?
One serving of Cauliflower (frozen, cooked, boiled, drained, unsalted) (1 cup, pieces) has 34 calories, which works out to 19 calories per 100 g. That is about 1.7% of a 2,000-calorie day.
Is Cauliflower (frozen, cooked, boiled, drained, unsalted) high in protein?
Not especially. It has 2.9 g of protein per serving, and protein supplies 27% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower (frozen, cooked, boiled, drained, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower (frozen, cooked, boiled, drained, unsalted)?
32 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Cauliflower (frozen, cooked, boiled, drained, unsalted)?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
