Cooked Cauliflower Calories and Nutrition
1 cup (~100 g) of Cooked Cauliflower contains 32 calories, 3g protein, 6.3g carbs and 0.3g fat — a vegan dish in the vegetables category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 cup (~100 g) |
|---|---|---|
| Calories | 32 kcal | 32 kcal |
| Protein | 3.04 g | 3 g |
| Carbs | 6.28 g | 6.3 g |
| Fat | 0.31 g | 0.3 g |
| Fiber | 3.3 g | 3.3 g |
| Sodium | 259 mg | 259 mg |
| Calcium | 32 mg | 32 mg |
| Iron | 0.72 mg | 0.7 mg |
| Saturated fat | 0.05 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
Calorie calculator
Enter how much you ate and we'll calculate the nutrition.
- Calories
- — kcal
- Protein
- — g
- Carbs
- — g
- Fat
- — g
How Cooked Cauliflower fits in your diet
A 1 cup (~100 g) of cooked cauliflower contributes about 2% of a 2,000-kcal daily target and roughly 6% of an average adult's 50 g daily protein floor. Typically made with cauliflower, oil, salt.
Plain boiled or stir-fried cauliflower florets, lightly salted. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Related foods
Frequently asked questions
How many calories are in Cooked Cauliflower?
Cooked Cauliflower has roughly 35 kcal per 1 cup (~100 g) (about 35 kcal per 100 g). Macros: 1.8g protein, 5g carbs, 0.5g fat.
Is Cooked Cauliflower good for weight loss?
Yes — at 35 kcal per typical serving, cooked cauliflower fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Cooked Cauliflower?
Cooked Cauliflower delivers about 1.8g protein per 1 cup (~100 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Cooked Cauliflower?
Yes, cooked cauliflower is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Cooked Cauliflower fit into a balanced Indian meal?
Cooked Cauliflower sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for cooked cauliflower are sourced from USDA FoodData Central (FDC 169391). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026