Cauliflower, green, raw
1 head, medium (5-6" dia) (431 g): 134 kcal, 12.7 g protein, 26.2 g carbohydrate and 1.3 g fat.
Log 1 head, medium (5-6" dia) (431 g) to todayCompare with another food
Nutrition Facts
Serving size1 head, medium (5-6" dia) (431 g)
Amount per serving
Calories130
% Daily Value*
| Total Fat 1.5g | 2% |
|---|---|
| Saturated Fat 0g | 1% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 100mg | 4% |
| Total Carbohydrate 26g | 10% |
| Dietary Fiber 14g | 49% |
| Total Sugars 13g | |
| Includes Added Sugars ≤13g | ≤26% |
| Protein 13g | 25% |
| Vitamin D 0mcg | 0% |
| Calcium 140mg | 10% |
| Iron 3.1mg | 15% |
| Potassium 1290mg | 30% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.
What 1 head, medium (5-6" dia) (431 g) gives you
High in Protein (25% DV), Dietary fiber (49% DV), Magnesium (21% DV), Phosphorus (21% DV), Potassium (28% DV), Zinc (25% DV), Copper (20% DV), Manganese (46% DV), Vitamin C (422% DV), Vitamin K (73% DV), Thiamin (B1) (29% DV), Riboflavin (B2) (34% DV), Niacin (B3) (20% DV), Pantothenic acid (B5) (60% DV), Vitamin B6 (56% DV), Folate (61% DV), Choline (45% DV)
Low in total fat, saturated fat, cholesterol, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
30% protein · 63% carbohydrate · 7% fat
- Protein
- 13 g 30%
- Carbs
- 26 g 63%
- Fat
- 1 g 7%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 93% of foods
- Protein: more than 29% of foods
- Total fat: less than 84% of foods
- Carbohydrate: more than 46% of foods
- Dietary fiber: more than 81% of foods
- Total sugars: less than 39% of foods
- Sodium: less than 77% of foods
All nutrients (57)
Amounts for 1 head, medium (5-6" dia) (431 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 134 kcal | 31 kcal | |
| Protein | 12.7 g | 2.95 g | 25% |
| Carbohydrate | 26.2 g | 6.09 g | 10% |
| Dietary fiber | 13.8 g | 3.2 g | 49% |
| Total sugars | 13.1 g | 3.03 g | |
| Water | 387 g | 89.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 1.29 g | 0.3 g | 2% |
| Saturated fat | 0.203 g | 0.047 g | 1% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.121 g | 0.028 g | |
| Polyunsaturated fat | 0.573 g | 0.133 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 142 mg | 33 mg | 11% |
| Iron | 3.15 mg | 0.73 mg | 17% |
| Magnesium | 86.2 mg | 20 mg | 21% |
| Phosphorus | 267 mg | 62 mg | 21% |
| Potassium | 1293 mg | 300 mg | 28% |
| Sodium | 99.1 mg | 23 mg | 4% |
| Zinc | 2.76 mg | 0.64 mg | 25% |
| Copper | 0.177 mg | 0.041 mg | 20% |
| Manganese | 1.06 mg | 0.247 mg | 46% |
| Selenium | 2.59 mcg | 0.6 mcg | 5% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 34.5 mcg | 8 mcg | 4% |
| Vitamin C | 380 mg | 88.1 mg | 422% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.172 mg | 0.04 mg | 1% |
| Vitamin K | 87.1 mcg | 20.2 mcg | 73% |
| Thiamin (B1) | 0.345 mg | 0.08 mg | 29% |
| Riboflavin (B2) | 0.44 mg | 0.102 mg | 34% |
| Niacin (B3) | 3.16 mg | 0.734 mg | 20% |
| Pantothenic acid (B5) | 3 mg | 0.696 mg | 60% |
| Vitamin B6 | 0.957 mg | 0.222 mg | 56% |
| Folate | 246 mcg | 57 mcg | 61% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 246 mg | 57.1 mg | 45% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.168 g | 0.039 g | |
| Threonine | 0.461 g | 0.107 g | |
| Isoleucine | 0.483 g | 0.112 g | |
| Leucine | 0.741 g | 0.172 g | |
| Lysine | 0.681 g | 0.158 g | |
| Methionine | 0.181 g | 0.042 g | |
| Cystine | 0.147 g | 0.034 g | |
| Phenylalanine | 0.453 g | 0.105 g | |
| Tyrosine | 0.276 g | 0.064 g | |
| Valine | 0.638 g | 0.148 g | |
| Arginine | 0.612 g | 0.142 g | |
| Histidine | 0.254 g | 0.059 g | |
| Alanine | 0.672 g | 0.156 g | |
| Aspartic acid | 1.49 g | 0.345 g | |
| Glutamic acid | 1.69 g | 0.393 g | |
| Glycine | 0.409 g | 0.095 g | |
| Proline | 0.547 g | 0.127 g | |
| Serine | 0.664 g | 0.154 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
Similar foods
- Cauliflower, frozen, cooked, boiled, drained, with salt
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- Cauliflower, frozen, unprepared
- Cauliflower, green, cooked, no salt added
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- Cauliflower, raw
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- Celeriac, cooked, boiled, drained, with salt
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Sources
- USDA FoodData Central record 169389(SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.