Welcome to the nutritional protein content in 9 different types of cauliflower, ranging from 3.04 to 1.61 g per 100g. The basic amount from the general description of cauliflower is Cauliflower, raw which in 100g contains 1.92 g of protein.

As a source of protein, this corresponds to 3 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 25 kcal (1% RDA), the amount of Fat is 0.28 g and the amount of Carbohydrate is 4.97 g (4% RDA).

The protein amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

protein 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) which contains 2.05 g of Protein. The precentage of the recommended daily value for this serving is 4 %. In terms of the gram weight and total content for this serving the Calories content is 26.75 kcal, the Fat content is 0.3 g and the Carbohydrate content is 5.32 g.

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).

This list of 9 types of cauliflower, is brought to you by www.dietandfitnesstoday.com and ranges from Cauliflower, green, cooked, no salt added through to Cauliflower, frozen, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional protein 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 how much protein in cauliflower.

Protein Levels

The list below gives the total protein content in the 9 items from the general description 'cauliflower' each of which show the protein amount as well as Calories, Fat and Carbohydrate. 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 protein per 100g

The recommended daily allowance for protein is 56g for an average male. This is the RDA used for all nutrition in the listed data. For a typical woman it is 46g. These values are based on 0.8 grams of protein per kilogram of body weight. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein.

The level of protein 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 protein from the 3 frozen items is in Cauliflower, frozen, unprepared where the protein content is 2.01 g per 100g. The total food items which are raw is 2 items. The highest amount of protein from the 2 raw items is in Cauliflower, green, raw where the content is 2.95 g per 100g. The number of food items which are cooked are 6 items. The highest amount of protein from the 6 cooked items is in Cauliflower, green, cooked, no salt added where the amount is 3.04 g per 100g. Comparing raw and cooked cauliflower shows that cooking can change the levels of protein by 0.09 g in a 100g serving.

Average Content for cauliflower

The average (or more correctly the arithmetic mean) amount of protein contained in 100g of cauliflower, based on the list below of 9 different items under the general description of cauliflower, is 2.21 g of protein. This average value corresponds to 3.95 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 25.11 kcal, the average amount of Fat is 0.31 g and the average amount of Carbohydrate is 4.83 g.

Median Amount

The median value of Protein is found in Cauliflower, raw which in 100g contains 1.92 g of Protein. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 25 kcal, the amount of Fat is 0.28 g and the amount of Carbohydrate is 4.97 g.

Highest protein Content per 100g

Using the list below for the 9 different cauliflower nutrition entries in our database, the highest amount of protein is found in Cauliflower, green, cooked, no salt added which contains 3.04 g of protein per 100g. The associated percentage of RDA is 5 %. For this 100g serving the Calories content is 32 kcal, the Fat content is 0.31 g, the Carbohydrate content is 6.28 g.

The lowest amount of protein is in Cauliflower, frozen, cooked, boiled, drained, with salt which in 100g contains 1.61 g of protein. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 17 kcal, the amount of Fat is 0.22 g, the amount of Carbohydrate is 3.16 g.

The difference between the highest and lowest values gives a protein range of 1.43 g per 100g. The range for the other nutrients are as follows; 15 kcal for Calories, 0.09 g for Fat, 3.12 g for Carbohydrate.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. For example 100g of Cauliflower, raw contains 1.92 g of protein. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Cauliflower, frozen, unprepared which contains 5.71 g in 1 package (10 oz) (or 284 g). The precentage of the recommended daily value for this serving is 10 %. For this serving the Calories content is 68.16 kcal, the Fat content is 0.77 g and the Carbohydrate content is 13.29 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing protein which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of protein.


Cauliflower List, protein Content per 100g

1. Cauliflower, green, cooked, no salt added - Protein
  Protein (%RDA)Fat (%RDA)Carbohydrate (%RDA)Calories (%RDA)
  For a 100g serving :
  3.04 g (5%)0.31 g (0%)6.28 g (5%)32 kcal (2%)
  Typical Serving size of .2 head (or 90g):
   2.74 g (5%) 0.28 g (0%) 5.65 g (4%) 28.8 kcal (1%)
2. Cauliflower, green, cooked, with salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  3.04 g (5%)0.31 g (0%)6.28 g (5%)32 kcal (2%)
  Typical Serving size of .5 cup (1" pieces) (or 62g):
   1.88 g (3%) 0.19 g (0%) 3.89 g (3%) 19.84 kcal (1%)
3. Cauliflower, green, raw - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  2.95 g (5%)0.3 g (0%)6.09 g (5%)31 kcal (2%)
  Typical Serving size of 1 cup (or 64g):
   1.89 g (3%) 0.19 g (0%) 3.9 g (3%) 19.84 kcal (1%)
  Other serving sizes 1 floweret (or 25g):
  0.74 g (1%) 0.08 g (0%) 1.52 g (1%) 7.75 kcal (0%)
  Other serving sizes 1 head and large (6-7" dia) (or 511g):
  15.07 g (27%) 1.53 g (2%) 31.12 g (24%) 158.41 kcal (8%)
  Other serving sizes 1 head and medium (5-6" dia) (or 431g):
  12.71 g (23%) 1.29 g (2%) 26.25 g (20%) 133.61 kcal (7%)
  Other serving sizes 1 head and small (4" dia) (or 325g):
  9.59 g (17%) 0.98 g (2%) 19.79 g (15%) 100.75 kcal (5%)
4. Cauliflower, frozen, unprepared - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  2.01 g (4%)0.27 g (0%)4.68 g (4%)24 kcal (1%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   5.71 g (10%) 0.77 g (1%) 13.29 g (10%) 68.16 kcal (3%)
  Other serving sizes .5 cup (1" pieces) (or 66g):
  1.33 g (2%) 0.18 g (0%) 3.09 g (2%) 15.84 kcal (1%)
5. Cauliflower, raw - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  1.92 g (3%)0.28 g (0%)4.97 g (4%)25 kcal (1%)
  Typical Serving size of 1 cup chopped (1/2" pieces) (or 107g):
   2.05 g (4%) 0.3 g (0%) 5.32 g (4%) 26.75 kcal (1%)
  Other serving sizes 1 floweret (or 13g):
  0.25 g (0%) 0.04 g (0%) 0.65 g (1%) 3.25 kcal (0%)
  Other serving sizes 1 head large (6-7" dia.) (or 840g):
  16.13 g (29%) 2.35 g (4%) 41.75 g (32%) 210 kcal (11%)
  Other serving sizes 1 head medium (5-6" dia.) (or 588g):
  11.29 g (20%) 1.65 g (3%) 29.22 g (22%) 147 kcal (7%)
  Other serving sizes 1 head small (4" dia.) (or 265g):
  5.09 g (9%) 0.74 g (1%) 13.17 g (10%) 66.25 kcal (3%)
6. Cauliflower, cooked, boiled, drained, without salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  1.84 g (3%)0.45 g (1%)4.11 g (3%)23 kcal (1%)
  Typical Serving size of .5 cup (1" pieces) (or 62g):
   1.14 g (2%) 0.28 g (0%) 2.55 g (2%) 14.26 kcal (1%)
  Other serving sizes 3 flowerets (or 54g):
  0.99 g (2%) 0.24 g (0%) 2.22 g (2%) 12.42 kcal (1%)
7. Cauliflower, cooked, boiled, drained, with salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  1.84 g (3%)0.45 g (1%)4.11 g (3%)23 kcal (1%)
  Typical Serving size of .5 cup (1" pieces) (or 62g):
   1.14 g (2%) 0.28 g (0%) 2.55 g (2%) 14.26 kcal (1%)
  Other serving sizes 3 flowerets (or 54g):
  0.99 g (2%) 0.24 g (0%) 2.22 g (2%) 12.42 kcal (1%)
8. Cauliflower, frozen, cooked, boiled, drained, without salt - Protein
  Protein Fat Carbohydrate Calories
  For a 100g serving :
  1.61 g (3%)0.22 g (0%)3.75 g (3%)19 kcal (1%)
  Typical Serving size of 1 cup (1" pieces) (or 180g):
   2.9 g (5%) 0.4 g (1%) 6.75 g (5%) 34.2 kcal (2%)






protein and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats