Green cauliflower (cooked, unsalted) nutrition facts
Per 1 head · 450 g
of a 2,000 cal day
- Protein14g30% of calories
- Carbs28g63% of calories
- Fat1.4g7% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Green cauliflower (cooked, unsalted) (1 head, 450 g) has 144 calories, with 14 g of protein, 28 g of carbohydrates and 1.4 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (27% DV), dietary fiber (53% DV) and Vitamin C (363% DV).
High in
20%+ of the daily value
- Protein27%
- Dietary fiber53%
- Vitamin C363%
- Thiamine26%
- Riboflavin (B2)35%
- Vitamin B671%
Good source of
10–19% of the daily value
- Niacin19%
- Calcium14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 head (450 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 32 μg | 4% |
| Vitamin C | 327 mg | 363% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 71% |
| Folate (B9) | 185 μg | 46% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 61% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 144 mg | 14% |
| Iron | 3 mg | 41% |
| Potassium | 1,251 mg | 27% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 257 mg | 37% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 47% |
| Selenium | 4 μg | 7% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Cystine | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 144 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 27minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Green cauliflower (cooked, unsalted)?
One serving of Green cauliflower (cooked, unsalted) (1 head) has 144 calories, which works out to 32 calories per 100 g. That is about 7.2% of a 2,000-calorie day.
Is Green cauliflower (cooked, unsalted) high in protein?
Yes. It has 14 g of protein per serving, and 30% of its calories come from protein (9.5 g of protein per 100 calories).
Is Green cauliflower (cooked, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Green cauliflower (cooked, unsalted)?
104 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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