Welcome to the nutritional density value in 9 different types of cauliflower, ranging from 38 to 33 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of cauliflower is Cauliflower, raw. The nutritional density score (out of 100) or nutritional value of Cauliflower, raw is 33.

Top five cauliflower products high in nutritional value

Below is a summary list for the top five cauliflower items ranked by the amount or level of nutritional value in 100g. At the bottom of the page is the full list for the 9 different types of cauliflower based on the content in different servings in grams and oz (and other serving sizes).

1. Cauliflower, green, raw : 38/100
2. Cauliflower, frozen, unprepared : 38/100
3. Cauliflower, frozen, cooked, boiled, drained, with salt : 36/100
4. Cauliflower, cooked, boiled, drained, without salt : 36/100
5. Cauliflower, frozen, cooked, boiled, drained, without salt : 35/100

Following on from the five top cauliflower items or products containing nutritional value we have a more comprehensive break down of Cauliflower, raw, and the highest item containing nutritional value which is Cauliflower, green, raw. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on cauliflower. Our aim is to provide a comprehensive analysis of the nutritional value content in cauliflower.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 9 items from the general description 'cauliflower' each of which show the nutritional amounts as well as Calories, Protein, Fat, Carbohydrate, Fiber and Sugar. The top 9 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

cauliflower nutritional value per 100g

The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of nutritional value from the 3 frozen items is in Cauliflower, frozen, unprepared where the nutritional value content is 38 /100 per 100g. The total food items which are raw is 2 items. The highest amount of nutritional value from the 2 raw items is in Cauliflower, green, raw where the nutritional content score is 38. The number of food items which are cooked are 6 items. The highest amount of nutritional value from the 6 cooked items is in Cauliflower, frozen, cooked, boiled, drained, with salt where the score is 36. Comparing raw and cooked cauliflower shows that cooking can change the levels of nutritional value by 2.

For a serving per 100g, in a diet, the amount of Calories is 25 kcal (1% RDA), the amount of Protein is 1.92 g (3% RDA), the amount of Fat is 0.28 g, the amount of Carbohydrate is 4.97 g (4% RDA), the amount of Fiber is 2 g (8% RDA) and the amount of Sugar is 1.91 g (2% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

nutritional value and nutrition facts in cauliflower per 100g

For the food Cauliflower, raw the typical serving size is 1 cup chopped (1/2 pieces) (or 107 g). In terms of the gram weight and total content for this serving the Calories content is 26.75 kcal, the Protein content is 2.05 g, the Fat content is 0.3 g, the Carbohydrate content is 5.32 g, the Fiber content is 2.14 g and the Sugar content is 2.04 g. nutritional value and nutritional content in cauliflower

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 5.0 (kcal).The number of calories from Fat is 2.5 (kcal).The total calories from carbohydrate is 19.0 (kcal).nutritional value, calories and nutritional content in cauliflower

This list of 9 types of cauliflower, is brought to you by www.dietandfitnesstoday.com and ranges from Cauliflower, green, raw through to Cauliflower, raw where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of cauliflower.

cauliflower nutritional value per 100gcauliflower nutritional value per 100gcauliflower nutritional value per 100gcauliflower nutritional value per 100g

Average Content for cauliflower

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of cauliflower, based on the list below of 9 different items under the general description of cauliflower, is 35.33 /100 of nutritional value. The averages for the different nutrients are as follows; the average amount of Calories is 25.11 kcal, the average amount of Protein is 2.21 g, the average amount of Fat is 0.31 g, the average amount of Carbohydrate is 4.83 g, the average amount of Fiber is 2.68 g and the average amount of Sugar is 1.40 g.

Median Amount

The median nutritional nutritional value value is found in Cauliflower, frozen, cooked, boiled, drained, without salt which in 100 Calories contains 35 /100 of nutritional value. For this serving the amount of Calories is 19 kcal, the amount of Protein is 1.61 g, the amount of Fat is 0.22 g, the amount of Carbohydrate is 3.75 g, the amount of Fiber is 2.7 g and the amount of Sugar is 1.05 g.

Highest Nutritional Density Content

Using the list below for the 9 different cauliflower nutrition entries in our database, the highest amount of nutritional value is found in Cauliflower, green, raw which has a nutritional value of 38. For a 100g serving the Calories content is 31 kcal, the Protein content is 2.95 g, the Fat content is 0.3 g, the Carbohydrate content is 6.09 g, the Fiber content is 3.2 g, the Sugar content is 3.03 g.

The lowest nutritional value is in Cauliflower, raw which has a value of 33 /100 of nutritional value. For a 100g serving the amount of Calories is 25 kcal, the amount of Protein is 1.92 g, the amount of Fat is 0.28 g, the amount of Carbohydrate is 4.97 g, the amount of Fiber is 2 g, the amount of Sugar is 1.91 g.

The difference between the highest and lowest values gives a nutritional value range of 5. The range for the other nutrients are as follows; 6 kcal for Calories, 1.03 g for Protein, 0.02 g for Fat, 1.12 g for Carbohydrate, 1.2 g for Fiber, 1.12 g for Sugar.

Nutritional Scores per Typical Serving

For a typical serving of 1 package (10 oz) (or 284 g) for Cauliflower, frozen, unprepared the Calories content is 68.16 kcal, the Protein content is 5.71 g, the Fat content is 0.77 g, the Carbohydrate content is 13.29 g, the Fiber content is 6.53 g and the Sugar content is 6.3 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.


List of Nutritional Values for Cauliflower

1. Cauliflower, green, raw - nutritional score 38 / 100
  
Fiber
(%RDA)
Sugar
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  For a 100g serving :
3.2 g (13%)3.03 g (3%)31 kcal (2%)6.09 g (5%)0.3 g (0%)2.95 g (5%)
  Typical Serving size of 1 cup (or 64g):
   2.05 g (8%) 1.94 g (2%) 19.84 kcal (1%) 3.9 g (3%) 0.19 g (0%) 1.89 g (3%)
  Other serving sizes 1 floweret (or 25g):
   0.8 g (3%) 0.76 g (1%) 7.75 kcal (0%) 1.52 g (1%) 0.08 g (0%) 0.74 g (1%)
  Other serving sizes 1 head and large (6-7 dia) (or 511g):
   16.35 g (65%) 15.48 g (17%) 158.41 kcal (8%) 31.12 g (24%) 1.53 g (2%) 15.07 g (27%)
  Other serving sizes 1 head and medium (5-6 dia) (or 431g):
   13.79 g (55%) 13.06 g (15%) 133.61 kcal (7%) 26.25 g (20%) 1.29 g (2%) 12.71 g (23%)
  Other serving sizes 1 head and small (4 dia) (or 325g):
   10.4 g (42%) 9.85 g (11%) 100.75 kcal (5%) 19.79 g (15%) 0.98 g (2%) 9.59 g (17%)
2. Cauliflower, frozen, unprepared - nutritional score 38 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.3 g (9%)2.22 g (2%)24 kcal (1%)4.68 g (4%)0.27 g (0%)2.01 g (4%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   6.53 g (26%) 6.3 g (7%) 68.16 kcal (3%) 13.29 g (10%) 0.77 g (1%) 5.71 g (10%)
  Other serving sizes .5 cup (1 pieces) (or 66g):
   1.52 g (6%) 1.47 g (2%) 15.84 kcal (1%) 3.09 g (2%) 0.18 g (0%) 1.33 g (2%)
3. Cauliflower, frozen, cooked, boiled, drained, with salt - nutritional score 36 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.7 g (11%)0.46 g (1%)17 kcal (1%)3.16 g (2%)0.22 g (0%)1.61 g (3%)
  Typical Serving size of 1 cup (1 pieces) (or 180g):
   4.86 g (19%) 0.83 g (1%) 30.6 kcal (2%) 5.69 g (4%) 0.4 g (1%) 2.9 g (5%)
4. Cauliflower, cooked, boiled, drained, without salt - nutritional score 36 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.3 g (9%)2.08 g (2%)23 kcal (1%)4.11 g (3%)0.45 g (1%)1.84 g (3%)
  Typical Serving size of .5 cup (1 pieces) (or 62g):
   1.43 g (6%) 1.29 g (1%) 14.26 kcal (1%) 2.55 g (2%) 0.28 g (0%) 1.14 g (2%)
  Other serving sizes 3 flowerets (or 54g):
   1.24 g (5%) 1.12 g (1%) 12.42 kcal (1%) 2.22 g (2%) 0.24 g (0%) 0.99 g (2%)
5. Cauliflower, frozen, cooked, boiled, drained, without salt - nutritional score 35 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.7 g (11%)1.05 g (1%)19 kcal (1%)3.75 g (3%)0.22 g (0%)1.61 g (3%)
  Typical Serving size of 1 cup (1 pieces) (or 180g):
   4.86 g (19%) 1.89 g (2%) 34.2 kcal (2%) 6.75 g (5%) 0.4 g (1%) 2.9 g (5%)
6. Cauliflower, cooked, boiled, drained, with salt - nutritional score 35 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.3 g (9%)1.86 g (2%)23 kcal (1%)4.11 g (3%)0.45 g (1%)1.84 g (3%)
  Typical Serving size of .5 cup (1 pieces) (or 62g):
   1.43 g (6%) 1.15 g (1%) 14.26 kcal (1%) 2.55 g (2%) 0.28 g (0%) 1.14 g (2%)
  Other serving sizes 3 flowerets (or 54g):
   1.24 g (5%) 1 g (1%) 12.42 kcal (1%) 2.22 g (2%) 0.24 g (0%) 0.99 g (2%)
7. Cauliflower, green, cooked, no salt added - nutritional score 34 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
3.3 g (13%)32 kcal (2%)6.28 g (5%)0.31 g (0%)3.04 g (5%)
  Typical Serving size of .2 head (or 90g):
   2.97 g (12%) 28.8 kcal (1%) 5.65 g (4%) 0.28 g (0%) 2.74 g (5%)
8. Cauliflower, green, cooked, with salt - nutritional score 33 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
3.3 g (13%)32 kcal (2%)6.28 g (5%)0.31 g (0%)3.04 g (5%)
  Typical Serving size of .5 cup (1 pieces) (or 62g):
   2.05 g (8%) 19.84 kcal (1%) 3.89 g (3%) 0.19 g (0%) 1.88 g (3%)
9. Cauliflower, raw - nutritional score 33 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2 g (8%)1.91 g (2%)25 kcal (1%)4.97 g (4%)0.28 g (0%)1.92 g (3%)
  Typical Serving size of 1 cup chopped (1/2 pieces) (or 107g):
   2.14 g (9%) 2.04 g (2%) 26.75 kcal (1%) 5.32 g (4%) 0.3 g (0%) 2.05 g (4%)
  Other serving sizes 1 floweret (or 13g):
   0.26 g (1%) 0.25 g (0%) 3.25 kcal (0%) 0.65 g (1%) 0.04 g (0%) 0.25 g (0%)
  Other serving sizes 1 head large (6-7 dia.) (or 840g):
   16.8 g (67%) 16.04 g (18%) 210 kcal (11%) 41.75 g (32%) 2.35 g (4%) 16.13 g (29%)
  Other serving sizes 1 head medium (5-6 dia.) (or 588g):
   11.76 g (47%) 11.23 g (12%) 147 kcal (7%) 29.22 g (22%) 1.65 g (3%) 11.29 g (20%)