Group · Vegetables
Raw cauliflower
Raw cauliflower is a vegetable from the brassica family, recognisable by its compact white clusters called florets. Crunchy and delicately sweet, it is eaten as a raw vegetable as well as added to cold preparations. Very light, it has just 24.9 kcal per 100 g, with a good water and fibre content, little carbohydrate and almost no fat. It is a great ally in a balanced, varied diet, valued for its versatility and low calorie intake. Raw, it best keeps its vitamin C and natural compounds, which makes it an interesting option every day, whether you want to vary your vegetables or lighten your plates.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 25 kcal |
| Kilojoules | 104 kJ |
| Protein | 1,9 g |
| Carbohydrate | 2,2 g |
| Fat | 0,7 g |
| Fibre | 2,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C48,2 mg60 %
- Vitamin B60,22 mg16 %
- Potassium270 mg14 %
- Vitamin B50,72 mg12 %
- Omega-3 ALA0,17 g9 %
- Manganese0,14 mg7 %
- Phosphorus40 mg6 %
- Vitamin K13,31 µg4 %
- Vitamin B9dietary folate equivalents56,2 µg
See the other 9 nutrients
- Calcium23 mg3 %
- Vitamin B10,03 mg3 %
- Magnesium9,8 mg3 %
- Zinc0,22 mg2 %
- Copper0,02 mg2 %
- Iron0,27 mg2 %
- Vitamin B30,26 mg2 %
- Omega-6 LA0,08 g1 %
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Raw cauliflower has a thousand uses in the kitchen. Cut it into small florets to nibble with drinks with a yoghurt sauce, add it grated to a mixed salad, or blitz it finely to make a « tabbouleh » made with cauliflower, a light and original alternative to starchy foods. A portion of 80 to 100 g is enough to enjoy its crunch without weighing down the meal. To preserve its nutrition facts, especially its vitamin C and B vitamins, raw remains ideal; if you prefer to cook it, favour gentle cooking by steaming.
On benefits, raw cauliflower provides fibre useful for transit, potassium, folate and sulphur compounds typical of brassicas. Its glycaemic index is low and its energy density very low, which makes it a voluminous, filling food for minimal energy intake. With around 24.9 kcal per 100 g, it fits easily into a slimming approach or a balanced diet. You can combine it with other brassicas such as broccoli or Brussels sprouts to vary flavours and textures.
For active people, raw cauliflower is interesting as a low-calorie snack before or after exercise, but its protein (around 1.81 g/100 g) and carbohydrate (2.13 g/100 g) remain modest: combine it with a source of protein (egg, fresh cheese, chicken) and starchy foods for a complete recovery plate. Rich in water, it also contributes to overall hydration.
- Seasonality: in full season from autumn to early winter, although it can be found almost all year round.
- Storage: keep it whole in the fridge, in the vegetable drawer, and eat it within a few days for maximum crunch.
- Digestion tip: some people tolerate it better finely grated or in small amounts, as brassicas can be fermentable.
On weight control, raw cauliflower ticks every box: low in calories, rich in fibre and thirst-quenching. Just beware of fatty sauces and overly rich dips, which can quickly push up the calorie count. To explore more ideas, discover the whole vegetable family and compare their nutrients using the food calorie table.