Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Boiled and Grilled Cauliflower Calories
Low calorie, source of fiber and vitamin C, contains antioxidants
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled and Grilled Cauliflower (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 6 g of carbs, 2.6 g of protein, 0.5 g of fat and 2.8 g of fiber. Its 52.8 mg of Vitamin C covers 59% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled and Grilled Cauliflower Nutrition Facts
Selected: 1 cup (medium) · 120 g
38
KCAL / 120G
Carbs
6g
· 2% DV
Protein
2.6g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 27% · Fat 11%
Boiled and Grilled Cauliflower nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Boiled and Grilled Cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 38 kcal |
| 1 slice (thin) | 25 g | 8 kcal |
| 1 slice (thick) | 40 g | 13 kcal |
| 1 cup (small) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 piece (small) | 100 g | 32 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 cup (large) | 180 g | 58 kcal |
| 1 piece (large) | 200 g | 64 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Boiled and Grilled Cauliflower
How do you grill boiled and grilled cauliflower without it falling apart?
Drain the cauliflower well and let excess steam escape before grilling. Use large florets or thick slices, brush them lightly with oil, and turn them gently over moderate heat until browned. Avoid boiling the pieces until very soft beforehand.
How long should you boil cauliflower before grilling it?
Boil cauliflower just until a fork can pierce it but the pieces still hold their shape, then drain it promptly. The exact time depends on floret size; smaller pieces soften faster. Brief parboiling gives the grill time to brown the outside without overcooking the center.
Can you grill cauliflower after boiling it?
Yes, boiled cauliflower can be grilled, and the grill adds browned edges and a smoky flavor. Drain and pat the pieces dry first, then grill them briefly. If they are already very tender, use a grill basket or skewers to keep them from breaking apart.
How do you season boiled and grilled cauliflower?
Olive oil, black pepper, garlic, cumin, paprika, and lemon work well with boiled and grilled cauliflower. Coat it lightly with oil and dry spices before grilling, then add lemon or a fresh herb sauce after cooking so the flavors stay bright.
Is boiled or grilled cauliflower better for cauliflower steaks?
Grilling works better for cauliflower steaks because thick slices can develop a browned surface while keeping their shape. Boiling tends to soften the slices and may make them break. If you want faster, more even grilling, briefly parboil thick steaks and dry them well first.
Why does boiled and grilled cauliflower turn mushy?
Cauliflower usually turns mushy when it is boiled too long or grilled while still waterlogged. Cook it only until just tender, drain it thoroughly, and allow steam to escape before grilling. Turning the pieces gently also helps them stay intact.
How long does boiled and grilled cauliflower last in the fridge?
Store boiled and grilled cauliflower in a covered container in the refrigerator and use it within about three days. Cool it before storing, and reheat only the portion you plan to eat. Discard leftovers that have been left at room temperature for an extended period.
Can you freeze boiled and grilled cauliflower?
Yes, you can freeze boiled and grilled cauliflower, but thawed florets may be softer than fresh ones. Freeze them in a single layer before transferring them to a container. Reheat from frozen in a hot oven or skillet to help the edges brown again.
What can you serve with boiled and grilled cauliflower?
Boiled and grilled cauliflower pairs well with lemon-tahini sauce, herbed yogurt, or a simple vinaigrette. Serve it alongside grains and beans for a meat-free meal, or with grilled fish or chicken as a vegetable side.
Does boiled and grilled cauliflower cause gas?
It can cause gas or bloating in some people because cauliflower contains fermentable carbohydrates. Cooking may make it easier for some people to tolerate, but it does not remove the effect for everyone. Try a smaller serving if it bothers you.
Boiled and Grilled Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
52.8mg · 59% DV
Vitamin K
48µg · 40% DV
B5
0.84mg · 17% DV
Folate
52.8µg · 13% DV
Minerals
Manganese
0.19mg · 8% DV
Phosphorus
53mg · 8% DV
Copper
0.05mg · 6% DV
Potassium ⭐
170mg · 5% DV
Sodium
22mg · 1% DV
Boiled and Grilled Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled and Grilled Cauliflower
To burn the 38 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled and Grilled Cauliflower?
Boiled and Grilled Cauliflower is made by simmering cauliflower florets until tender, then grilling them until lightly browned. It is an easy way to prepare the vegetable at home and works as either a warm side or a simple main for a lighter meal.
The florets stay soft inside, with a gently toasted flavour from the grill. Serve them warm with lemon and olive oil, alongside grains, fish or other grilled vegetables; a yogurt or tahini dressing also pairs well. Cauliflower is low in calories and provides fibre and vitamin C: this dish has 32 calories and 2.3 g of fibre per 100 g. Use just enough oil to coat the florets if you want to keep the plate light.
How Nutritious Is Boiled and Grilled Cauliflower?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled and Grilled Cauliflower Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled and Grilled Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Boiled and Grilled Cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled and Grilled Cauliflower Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Boiled and Grilled Cauliflower
Foods Similar to Boiled and Grilled Cauliflower
Have another question about Boiled and Grilled Cauliflower?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.