30 %
Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.
How many calories are in boiled cauliflower?
23.2kcal
in an 80 g portion
29 kcal per 100 g.
Source: UK CoFID 2021, record 13-513. Checked 5 October 2026.
0.72 gFat
1.5 gProtein
1.5 gFibre
30 %Daily vitamin K
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.72 gFat
- 1.5 gProtein
- 2.8 gCarbohydrate
- 1.5 gFibre
- 73.8 gWater
Below average for vegetables
Cauliflower is 29 kcal per 100 g. The 240 vegetables in this database average 59.9.
Cauliflower29
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.9 g
Salt, per portion0.01 g
Vitamins and minerals in cauliflower
Two of the 22 reach the “high in” level, led by vitamin K.
Only a trace
- Vitamin A
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Vitamin K0.0228 mg, 30 %
Vitamin C24 mg, 30 %
Folate0.0384 mg, 19 %
Potassium172 mg, 8.6 %
Vitamin B60.12 mg, 8.6 %
Thiamin (vitamin B1)0.07 mg, 6.5 %
Pantothenic acid (vitamin B5)0.38 mg, 6.3 %
Manganese0.11 mg, 5.6 %
Chloride43.2 mg, 5.4 %
Phosphorus36 mg, 5.1 %
Niacin (vitamin B3)0.72 mg, 4.5 %
Iron0.36 mg, 2.6 %
Magnesium9.6 mg, 2.6 %
Copper0.02 mg, 2.4 %
Biotin0.00096 mg, 1.9 %
Calcium15.2 mg, 1.9 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Zinc0.16 mg, 1.6 %
Selenium0.0008 mg, 1.5 %
Vitamin E0.09 mg, 0.7 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What cauliflower doesn’t give you. And where to find it.
No recorded vitamin D, and only 1.8 % of the selenium reference intake and 2 % of the zinc reference intake per 100 g.
Vitamin D
0mgin cauliflower
Find it inBloater, grilled500 % per 100 g
Selenium
1.8%in cauliflower, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Zinc
2%in cauliflower, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Cauliflower against other vegetables
Cauliflower comes second for vitamin K here, just behind peas (boiled).
0.039mg
0.0285mg
0.0104mg
0.0095mg
0.0092mg
0.00769mg
Peas, boiled+0.0105 mg
Cauliflower, boiled in unsalted waterthis page
Plantain, ripe, fried−0.0181 mg
Leeks, boiled−0.019 mg
Carrots, young, boiled−0.0193 mg
Tomatoes, standard, fried−0.02081 mg
All values per 100 g, from the same dataset. Differences are against cauliflower.
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Questions about cauliflower
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of cauliflower?
A typical portion (80 g, one of your five a day) gives 23 kcal. Per 100 g the figure is 29 kcal.
Is cauliflower high in vitamin K?
Yes. Cauliflower, boiled in unsalted water has 0.0285 mg vitamin K per 100 g, 38 % of the NRV, above the 30 % threshold for a “high in” claim.
Does boiling change the fat in cauliflower?
Yes. Per 100 g, fat goes from 0.4 g raw to 0.9 g boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does cauliflower have most of?
By share of the daily reference intake: vitamin K (0.0285 mg, 38 %), vitamin C (30 mg, 38 %) and folate (0.048 mg, 24 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-513, Cauliflower, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cauliflower). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin K.
More vegetables
- Yam, steamed114 kcal
- Cabbage, average, raw26 kcal
- Courgette, dried280 kcal
- Lettuce, average, raw11 kcal
- Onions, raw35 kcal
- Plantain, ripe, fried267 kcal
- All 240 vegetables
Most vitamin K
- Spring greens, boiled0.893 mg
- Spinach, frozen, boiled0.84 mg
- Curly kale, raw0.623 mg
- Spinach, mature, boiled0.575 mg
- Parsley, fresh0.548 mg
- Spinach, mature, raw0.394 mg
- Vitamin K guide