Cauliflower, raw
1 head, medium (5-6" dia.) (588 g): 147 kcal, 11.3 g protein, 29.2 g carbohydrate and 1.6 g fat.
Log 1 head, medium (5-6" dia.) (588 g) to todayCompare with another food
Nutrition Facts
Serving size1 head, medium (5-6" dia.) (588 g)
Amount per serving
Calories150
% Daily Value*
| Total Fat 1.5g | 2% |
|---|---|
| Saturated Fat 1g | 4% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 180mg | 8% |
| Total Carbohydrate 29g | 11% |
| Dietary Fiber 12g | 42% |
| Total Sugars 11g | |
| Includes Added Sugars ≤11g | ≤22% |
| Protein 11g | 23% |
| Vitamin D 0mcg | 0% |
| Calcium 130mg | 10% |
| Iron 2.5mg | 15% |
| Potassium 1760mg | 35% |
* 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.) (588 g) gives you
High in Protein (23% DV), Dietary fiber (42% DV), Magnesium (21% DV), Phosphorus (21% DV), Potassium (37% DV), Copper (25% DV), Manganese (40% DV), Vitamin C (315% DV), Vitamin K (76% DV), Thiamin (B1) (25% DV), Riboflavin (B2) (27% DV), Pantothenic acid (B5) (78% DV), Vitamin B6 (64% DV), Folate (84% DV), Choline (47% DV)
Low in total fat, saturated fat, cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
26% protein · 66% carbohydrate · 8% fat
- Protein
- 11 g 26%
- Carbs
- 29 g 66%
- Fat
- 2 g 8%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 95% of foods
- Protein: more than 23% of foods
- Total fat: less than 84% of foods
- Carbohydrate: more than 44% of foods
- Dietary fiber: more than 70% of foods
- Total sugars: less than 46% of foods
- Sodium: less than 75% of foods
All nutrients (58)
Amounts for 1 head, medium (5-6" dia.) (588 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 147 kcal | 25 kcal | |
| Protein | 11.3 g | 1.92 g | 23% |
| Carbohydrate | 29.2 g | 4.97 g | 11% |
| Dietary fiber | 11.8 g | 2 g | 42% |
| Total sugars | 11.2 g | 1.91 g | |
| Water | 541 g | 92.1 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 1.65 g | 0.28 g | 2% |
| Saturated fat | 0.764 g | 0.13 g | 4% |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.2 g | 0.034 g | |
| Polyunsaturated fat | 0.182 g | 0.031 g | |
| Omega-3 ALA | 0.088 g | 0.015 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 | 129 mg | 22 mg | 10% |
| Iron | 2.47 mg | 0.42 mg | 14% |
| Magnesium | 88.2 mg | 15 mg | 21% |
| Phosphorus | 259 mg | 44 mg | 21% |
| Potassium | 1758 mg | 299 mg | 37% |
| Sodium | 176 mg | 30 mg | 8% |
| Zinc | 1.59 mg | 0.27 mg | 14% |
| Copper | 0.229 mg | 0.039 mg | 25% |
| Manganese | 0.911 mg | 0.155 mg | 40% |
| Selenium | 3.53 mcg | 0.6 mcg | 6% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 0 mcg | 0 mcg | 0% |
| Vitamin C | 283 mg | 48.2 mg | 315% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.47 mg | 0.08 mg | 3% |
| Vitamin K | 91.1 mcg | 15.5 mcg | 76% |
| Thiamin (B1) | 0.294 mg | 0.05 mg | 25% |
| Riboflavin (B2) | 0.353 mg | 0.06 mg | 27% |
| Niacin (B3) | 2.98 mg | 0.507 mg | 19% |
| Pantothenic acid (B5) | 3.92 mg | 0.667 mg | 78% |
| Vitamin B6 | 1.08 mg | 0.184 mg | 64% |
| Folate | 335 mcg | 57 mcg | 84% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 260 mg | 44.3 mg | 47% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.118 g | 0.02 g | |
| Threonine | 0.447 g | 0.076 g | |
| Isoleucine | 0.417 g | 0.071 g | |
| Leucine | 0.623 g | 0.106 g | |
| Lysine | 1.28 g | 0.217 g | |
| Methionine | 0.118 g | 0.02 g | |
| Cystine | 0.118 g | 0.02 g | |
| Phenylalanine | 0.382 g | 0.065 g | |
| Tyrosine | 0.3 g | 0.051 g | |
| Valine | 0.735 g | 0.125 g | |
| Arginine | 0.506 g | 0.086 g | |
| Histidine | 0.329 g | 0.056 g | |
| Alanine | 0.682 g | 0.116 g | |
| Aspartic acid | 1.04 g | 0.177 g | |
| Glutamic acid | 1.51 g | 0.257 g | |
| Glycine | 0.417 g | 0.071 g | |
| Proline | 0.417 g | 0.071 g | |
| Serine | 0.506 g | 0.086 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |
In BasalFit recipes
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Sources
- USDA FoodData Central record 169986(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.