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Cauliflower and broccoli Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cauliflower and broccoli (90 g) has 29 calories. That works out to 32 calories per 100 g. It contains 4.7 g of carbs, 2.4 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 55.8 mg of Vitamin C covers 62% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower and broccoli Nutrition Facts
Selected: 1 cup (medium) · 90 g
29
KCAL / 90G
Carbs
4.7g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 30% · Fat 11%
Cauliflower and broccoli nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 2.4 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.
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How Many Calories in 1 Cup of Cauliflower and broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 29 kcal |
| 1 cup (small) | 60 g | 19 kcal |
| 100 g | 100 g | 32 kcal |
| 1 piece (half) | 100 g | 32 kcal |
| 1 serving (medium) | 120 g | 38 kcal |
| 1 cup (large) | 130 g | 42 kcal |
| 1 serving (large) | 180 g | 58 kcal |
| 1 piece (whole) | 200 g | 64 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Cauliflower and broccoli
What is the difference between cauliflower and broccoli?
Cauliflower is eaten for its compact, usually white flower head, while broccoli has green flower buds and edible stems. Their textures and flavors differ too: cauliflower is milder, while broccoli has a more pronounced, earthy taste.
Can you eat cauliflower and broccoli raw?
Yes, both cauliflower and broccoli can be eaten raw. Rinse them thoroughly, cut them into bite-size pieces, and try a small amount first if raw cruciferous vegetables tend to make you feel bloated.
How do you roast cauliflower and broccoli without overcooking them?
Cut cauliflower and broccoli into similarly sized florets, coat lightly with oil, and spread them out on a baking tray. Check the broccoli first, since it usually softens sooner; remove it if needed while the cauliflower finishes roasting.
Why do cauliflower and broccoli cause gas?
Cauliflower and broccoli contain fermentable carbohydrates and fiber that gut bacteria break down, which can produce gas. Smaller portions and cooking the vegetables until tender may help if they cause bloating.
Can you freeze cauliflower and broccoli?
Yes, cauliflower and broccoli freeze well after blanching. Separate them into florets, briefly blanch them, cool them quickly, and drain thoroughly before packing; they may be softer after thawing, so they work especially well in cooked dishes.
How long do cauliflower and broccoli last in the fridge?
Cauliflower and broccoli keep best in the refrigerator, unwashed and loosely wrapped so moisture does not build up. Use them while the florets are firm and fresh-looking; discard any pieces that become slimy or develop an unpleasant smell.
Can you eat the stems and leaves of cauliflower and broccoli?
Yes, the stems of both vegetables are edible, and broccoli leaves can be cooked too. Peel the tougher outer layer from thick stems, slice the tender centers, and roast, sauté, or add them to soups.
Do cauliflower and broccoli need to be washed with vinegar?
No, vinegar is not necessary to wash cauliflower and broccoli. Rinse them under clean running water, separating the florets so you can remove trapped dirt; do not use soap or household cleaning products on vegetables.
Can cauliflower and broccoli be cooked together?
Yes, you can cook cauliflower and broccoli together, but they may not become tender at the same time. Start the cauliflower first and add the broccoli later, especially when boiling or steaming, to keep the broccoli from turning mushy.
Does boiling cauliflower and broccoli destroy their nutrients?
Boiling cauliflower and broccoli can move some water-soluble nutrients into the cooking water, especially if you cook them for a long time. Steaming or briefly cooking them uses less water; you can also use the cooking liquid in soup.
Cauliflower and broccoli Vitamins & Minerals
Vitamins
Vitamin C
55.8mg · 62% DV
Vitamin K
70.2µg · 59% DV
Folate
60.3µg · 15% DV
B5
0.54mg · 11% DV
Minerals
Manganese
0.18mg · 8% DV
Potassium ⭐
261mg · 8% DV
Phosphorus
50mg · 7% DV
Calcium
42mg · 4% DV
Sodium
31mg · 1% DV
Cauliflower and broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower and broccoli
To burn the 29 calories in 1 cup (medium) (90 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 Cauliflower and broccoli?
Cauliflower and broccoli are closely related vegetables in the cabbage family, with edible flower heads and stems. They’re eaten around the world, cooked or raw: try them roasted, steamed, stir-fried, or chopped into salads and soups. Their mild, slightly earthy flavours pair well with garlic, lemon, olive oil, cheese, or warm spices. Broccoli is usually more assertive, while cauliflower is softer and more neutral.
Both bring fibre and bulk to a meal without being especially energy-dense. Serve them as a simple side, add them to a grain bowl, or combine them with beans for a more filling dish. For a lighter preparation that keeps some bite, steam or roast them rather than cooking until very soft.
How Nutritious Is Cauliflower and broccoli?
Nutrient density
Very 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 Cauliflower and broccoli Processed?
NOVA 1
Unprocessed
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 Cauliflower and broccoli Contain Allergens?
No known major allergens
Which Diets Is Cauliflower and broccoli Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cauliflower and broccoli Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.