Protein in Cauliflower: How Much per 100g and per Portion
Raw cauliflower provides 2.5g of protein per 100g. In terms of protein density, it contains 8.3g of protein for every 100 kcal, which is a useful metric when managing calorie intake. An 80g amount of raw cauliflower provides 2.0g of protein and 24 kcal.
CoFID 13-512 · Cauliflower, raw
What the numbers say
- Protein per calorie. Raw cauliflower provides 8.3g of protein for every 100 kcal. Protein accounts for about a third (33%) of its total energy, which is a significant share for a vegetable.
- Low fat, sugar, and salt. According to UK front-of-pack labelling guidelines, raw cauliflower is rated ‘low’ for fat (0.4g per 100g), saturated fat (0.09g), sugars (2.9g), and salt (0.02g).
- Fibre content. A 100g amount of raw cauliflower contains 1.8g of fibre. A larger 150g portion provides 2.7g of fibre.
Cauliflower macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 30 kcal 128 kJ |
2% | – |
| Protein | 2.5g | 5% | – |
| Fat | 0.4g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 4.4g | 2% | – |
| of which sugars | 2.9g | 3% | low |
| Fibre | 1.8g | – | – |
| Salt | 0.02g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cauliflower by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 2g | 24 | 3.5g | 0.3g |
| 100g | 2.5g | 30 | 4.4g | 0.4g |
| 150g | 3.8g | 45 | 6.6g | 0.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of cauliflower for 20g or 30g of protein
- To get 20g of protein from cauliflower alone, you would need to eat 800g of the raw vegetable, which would provide 240 kcal.
- A larger protein target of 30g would require 1200g of raw cauliflower, containing 360 kcal and 52.8g of carbohydrates.
- Remember that these nutritional values are for raw cauliflower, and cooking methods that add or remove water will change the weight and nutrient concentration per 100g.
How it compares with other vegetables and fruit
Among the 14 vegetables and fruit on this site, raw cauliflower ranks 8th for protein content per 100g. Its 2.5g of protein is higher than that of green beans (2.1g per 100g) but lower than other common vegetables like Brussels sprouts (3.1g) and curly kale (3.4g). When looking at protein per 100 kcal, it ranks 9th in its group. Its value of 8.3g of protein per 100 kcal is slightly lower than that of green beans (8.8g) and Brussels sprouts (9.7g), reflecting its overall nutritional profile within the vegetable category.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cauliflower | 2.5g | 30 | 8.3g |
| Green Beans | 2.1g | 24 | 8.8g |
| Brussels Sprouts | 3.1g | 32 | 9.7g |
| Curly Kale | 3.4g | 33 | 10.3g |
| Sweetcorn | 3.4g | 60 | 5.7g |
Quick answers
How much protein is in a 150g portion of cauliflower?
A 150g amount of raw cauliflower contains 3.8g of protein, 45 kcal, and 2.7g of fibre.
Is cauliflower a high-protein vegetable?
Raw cauliflower has 2.5g of protein per 100g, placing it in the middle of the range for vegetables on this site. It has more protein than green beans but less than Brussels sprouts or curly kale.
Is cauliflower low in calories?
Yes, raw cauliflower is a low-energy food, containing just 30 kcal per 100g. It is also rated as low in fat, sugar, and salt.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.