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

The total recommended daily allowance or RDA for protein is 50 g. For the 100g serving of Cauliflower, raw, the RDA protein percentage is 3 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cauliflower, raw has a nutritional value score of 33 out of 100.Comparing the protein content and the nutritional density in 100g for Cauliflower, raw; We class this as a medium to low protein content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and protein related nutrients are Calories, Fat and Carbohydrate. 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 nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the protein content in cauliflower.

protein and nutrition facts in cauliflower per 100g

Comparing protein in cauliflower vs chicken breast

The amount of protein in chicken breast is 31 g per 100g.As protein percentage of the RDA this is 62 %. Comparing with Cauliflower, raw, in 100g contains 1.92 g of protein. As a percentage of the RDA this is 3 %. Therefore, chicken breast has 29.08 g more protein than Cauliflower, raw. In terms of protein percentage this is 1515 % more protein. Chicken breast has an overall nutritional value score of 15 out of 100, whereas Cauliflower, raw has a nutritional value score of 33 out of 100.

Amount of protein per 100 Calories

100 calories of cauliflower, raw is a serving size of 4 g, and the amount of Protein is 7.68 g. Other important and related nutrients and macronutrients such as Carbohydrate, in 100 Calories are as follows; Fat 1.12 g , Carbohydrate 19.88 g .

Content per Typical Serving Size 1 cup chopped (1/2 pieces) (or 107 g)

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 protein percentage of the recommended daily value for this serving is 4 %.

To give 100% of the RDA, 25.0 servings of the typical serving size 1 cup chopped (1/2 pieces) (or 107 g) give the complete RDA. 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. This data is shown in the graph below for the typical serving of protein and the related and important nutritional values.protein and nutritional content in cauliflower

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup chopped (1/2 pieces) or 107 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important 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.

Grams of protein in cauliflower (per 100g)

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 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, 0 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 percentage 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 high in protein.


Cauliflower List, protein Content per 100g

1. Cauliflower, green, cooked, no salt added - Protein
  Nutritional Value : 34 / 100     food group - Vegetables and Vegetable Products
  Protein
(%RDA)
Calories
(%RDA)
Fat
(%RDA)
Carbohydrate
(%RDA)
  Profile for a 100g serving :
  3.04 g (5%)32 kcal (2%)0.31 g (0%)6.28 g (5%)
  Typical Serving size of .2 head (or 90g):
   2.74 g (5%) 28.8 kcal (1%) 0.28 g (0%) 5.65 g (4%)
2. Cauliflower, green, cooked, with salt - Protein
  Nutritional Value : 33 / 100     food group - Vegetables and Vegetable Products
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  3.04 g (5%)32 kcal (2%)0.31 g (0%)6.28 g (5%)
  Typical Serving size of .5 cup (1 pieces) (or 62g):
   1.88 g (3%) 19.84 kcal (1%) 0.19 g (0%) 3.89 g (3%)
3. Cauliflower, green, raw - Protein
  Nutritional Value : 38 / 100     food group - Vegetables and Vegetable Products
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  2.95 g (5%)31 kcal (2%)0.3 g (0%)6.09 g (5%)
  Typical Serving size of 1 cup (or 64g):
   1.89 g (3%) 19.84 kcal (1%) 0.19 g (0%) 3.9 g (3%)
  Other serving sizes 1 floweret (or 25g):
  0.74 g (1%) 7.75 kcal (0%) 0.08 g (0%) 1.52 g (1%)
  Other serving sizes 1 head and large (6-7 dia) (or 511g):
  15.07 g (27%) 158.41 kcal (8%) 1.53 g (2%) 31.12 g (24%)
  Other serving sizes 1 head and medium (5-6 dia) (or 431g):
  12.71 g (23%) 133.61 kcal (7%) 1.29 g (2%) 26.25 g (20%)
  Other serving sizes 1 head and small (4 dia) (or 325g):
  9.59 g (17%) 100.75 kcal (5%) 0.98 g (2%) 19.79 g (15%)
4. Cauliflower, frozen, unprepared - Protein
  Nutritional Value : 38 / 100     food group - Vegetables and Vegetable Products
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  2.01 g (4%)24 kcal (1%)0.27 g (0%)4.68 g (4%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   5.71 g (10%) 68.16 kcal (3%) 0.77 g (1%) 13.29 g (10%)
  Other serving sizes .5 cup (1 pieces) (or 66g):
  1.33 g (2%) 15.84 kcal (1%) 0.18 g (0%) 3.09 g (2%)
5. Cauliflower, raw - Protein
  Nutritional Value : 33 / 100     food group - Vegetables and Vegetable Products
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  1.92 g (3%)25 kcal (1%)0.28 g (0%)4.97 g (4%)
  Typical Serving size of 1 cup chopped (1/2 pieces) (or 107g):
   2.05 g (4%) 26.75 kcal (1%) 0.3 g (0%) 5.32 g (4%)
  Other serving sizes 1 floweret (or 13g):
  0.25 g (0%) 3.25 kcal (0%) 0.04 g (0%) 0.65 g (1%)
  Other serving sizes 1 head large (6-7 dia.) (or 840g):
  16.13 g (29%) 210 kcal (11%) 2.35 g (4%) 41.75 g (32%)
  Other serving sizes 1 head medium (5-6 dia.) (or 588g):
  11.29 g (20%) 147 kcal (7%) 1.65 g (3%) 29.22 g (22%)
  Other serving sizes 1 head small (4 dia.) (or 265g):
  5.09 g (9%) 66.25 kcal (3%) 0.74 g (1%) 13.17 g (10%)
6. Cauliflower, cooked, boiled, drained, without salt - Protein
  Nutritional Value : 36 / 100     food group - Vegetables and Vegetable Products
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  1.84 g (3%)23 kcal (1%)0.45 g (1%)4.11 g (3%)
  Typical Serving size of .5 cup (1 pieces) (or 62g):
   1.14 g (2%) 14.26 kcal (1%) 0.28 g (0%) 2.55 g (2%)
  Other serving sizes 3 flowerets (or 54g):
  0.99 g (2%) 12.42 kcal (1%) 0.24 g (0%) 2.22 g (2%)
7. Cauliflower, cooked, boiled, drained, with salt - Protein
  Nutritional Value : 35 / 100     food group - Vegetables and Vegetable Products
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  1.84 g (3%)23 kcal (1%)0.45 g (1%)4.11 g (3%)
  Typical Serving size of .5 cup (1 pieces) (or 62g):
   1.14 g (2%) 14.26 kcal (1%) 0.28 g (0%) 2.55 g (2%)
  Other serving sizes 3 flowerets (or 54g):
  0.99 g (2%) 12.42 kcal (1%) 0.24 g (0%) 2.22 g (2%)
8. Cauliflower, frozen, cooked, boiled, drained, without salt - Protein
  Nutritional Value : 35 / 100     food group - Vegetables and Vegetable Products
  Protein Calories Fat Carbohydrate
  Profile for a 100g serving :
  1.61 g (3%)19 kcal (1%)0.22 g (0%)3.75 g (3%)
  Typical Serving size of 1 cup (1 pieces) (or 180g):
   2.9 g (5%) 34.2 kcal (2%) 0.4 g (1%) 6.75 g (5%)






protein and Nutrition Facts - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, 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, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

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, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

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, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

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, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

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, mozzarella, low fat yogurt

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, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, pop tarts, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, pretzels, burrito