Carbs in Cauliflower, Nutritional Information

Carbs in Cauliflower, Health Benefits, Nutrition, Glycemic Load

Washing cauliflower
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Cauliflower is great friend to low-carb eaters, as it can easily substitute for starchier foods such as potatoes and rice and is more nutritious to boot! If you make cauliflower "rice" to serve with, for example, a curry dish, you've easily added an extra vegetable to your meal in a very low-carb way. (Recipes are below.)

Carbohydrate and Fiber Counts for Cauliflower

  • ½ cup of chopped cooked cauliflower (62 grams): 2.5 grams of effective (net) carbohydrate plus 1 gram of fiber and 14 calories
  • 1 medium head of cauliflower (5-6" diameter; about 20 oz): 17 grams of effective (net) carbohydrate plus 12 grams of fiber and 147 calories
  • 1 large head of cauliflower (6-7" diameter; about 30 oz): 25 grams of effective (net) carbohydrate plus 17 grams of fiber and 210 calories
  • ¼ lb. (4 oz) raw cauliflower: 3 grams effective (net) carbohydrate plus 3 gram fiber and 28 calories

Glycemic Index for Cauliflower

As with most non-starchy vegetables, there is no scientific study of the glycemic index of cauliflower.

More Information about the Glycemic Index

Estimated Glycemic Load of Cauliflower

  • ½ cup of chopped raw cauliflower: 1
  • ½ cup of chopped cooked cauliflower: 1
  • 1 medium head of cauliflower (5-6" diameter; about 20 oz): 14

  • 1 large head of cauliflower (6-7" diameter; about 30 oz): 21

  • ¼ lb. (4 oz) raw cauliflower: 3

More Information About the Glycemic Load

Health Benefits of Cauliflower

Cauliflower is a very good source of fiber, particularly for those on low-carb diets, as it has as much fiber as net carb. It is an excellent source of Vitamin C, a very good source of Vitamin K and folate, and a good source of Vitamin B6 and potassium.



In addition, cauliflower is one of the cruciferous vegetables, which have been shown to have anti-cancer properties. It also has a fairly high level of antioxidant phytonutrients on a per-calorie basis, and there is evidence that these substances contribute to cauliflower having anti-inflammatory properties, as well as being helpful in preventing cardiovascular and gastrointestinal problems.

Low-Carb Recipes with Cauliflower

More Information About Cauliflower.

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007

USDA National Nutrient Database for Standard Reference, Release 28.

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