56 %
Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.
How many calories are in cauliflower?
24kcal
in an 80 g portion
30 kcal per 100 g.
Source: UK CoFID 2021, record 13-512, 22 analysed samples. Checked 5 October 2026.
0.32 gFat
2 gProtein
1.4 gFibre
56 %Daily vitamin C
What’s in an 80 g portion
More than half of a portion is water. The rest is 3.5 g carbohydrate and 2 g protein.
- 0.32 gFat
- 2 gProtein
- 3.5 gCarbohydrate
- 1.4 gFibre
- 72.9 gWater
Below average for vegetables
Cauliflower is 30 kcal per 100 g. The 240 vegetables in this database average 59.9.
Cauliflower30
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion2.3 g
Salt, per portion0.01 g
Vitamins and minerals in cauliflower
Two of the 22 recorded reach the “high in” level. Vitamin C leads.
Only a trace
- Vitamin A
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Vitamin C44.8 mg, 56 %
Vitamin K0.0248 mg, 33 %
Folate0.044 mg, 22 %
Pantothenic acid (vitamin B5)0.83 mg, 14 %
Potassium202 mg, 10 %
Vitamin B60.11 mg, 8 %
Chloride58.4 mg, 7.3 %
Manganese0.1 mg, 5.2 %
Riboflavin (vitamin B2)0.07 mg, 5.1 %
Niacin (vitamin B3)0.8 mg, 5 %
Thiamin (vitamin B1)0.05 mg, 4.4 %
Phosphorus29.6 mg, 4.2 %
Biotin0.00136 mg, 2.7 %
Magnesium9.6 mg, 2.6 %
Iron0.34 mg, 2.4 %
Zinc0.24 mg, 2.4 %
Copper0.02 mg, 2.4 %
Calcium13.6 mg, 1.7 %
Selenium0.0008 mg, 1.5 %
Vitamin E0.07 mg, 0.6 %
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 3 % 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
3%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
Per 100 g, cauliflower has the most vitamin C of the 6 here, ahead of cabbage (white, raw).
56mg
47mg
40mg
25mg
21mg
14mg
Cauliflower, rawthis page
Cabbage, white, raw−9 mg
Turnip tops, boiled−16 mg
Curly kale, boiled−31 mg
Okra, raw−35 mg
Matoki, raw−42 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 24 kcal. Per 100 g the figure is 30 kcal.
Is cauliflower high in vitamin C?
Yes. Cauliflower, raw has 56 mg vitamin C per 100 g, 70 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does cauliflower have most of?
By share of the daily reference intake: vitamin C (56 mg, 70 %), vitamin K (0.031 mg, 41 %) and folate (0.055 mg, 28 %) per 100 g.
Is cauliflower a good source of protein?
Cauliflower, raw has 2.5 g protein per 100 g, 30 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-512, Cauliflower, raw, 22 analysed samples, 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. Edible proportion: 53 % of the weight as bought is eaten. 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. 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 C.
More vegetables
- Mushrooms, Jew's ear, tender, dried, raw279 kcal
- Peas, dried, raw303 kcal
- Salsify, raw27 kcal
- Sweetcorn, dried251 kcal
- Arrowhead, raw107 kcal
- Carrot juice24 kcal
- All 240 vegetables
Most vitamin C
- Gourd, kantola, raw295 mg
- Peppers, capsicum, chilli, red, raw225 mg
- Gourd, karela, raw185 mg
- Cherries, West Indian1720 mg
- Guava, raw230 mg
- Cashew fruit220 mg
- Vitamin C guide