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Cauliflower, cooked, no oil Calories
Low calorie, high fiber, rich in vitamin C and K
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cauliflower, cooked, no oil (120 g) has 30 calories. That works out to 25 calories per 100 g. It contains 5.5 g of carbs, 2.3 g of protein, 0.2 g of fat and 2.8 g of fiber. Its 30 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower, cooked, no oil Nutrition Facts
Selected: 1 cup (medium) · 120 g
30
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
2.3g
· 5% DV
Fat
0.2g
· 0% 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 67% · Protein 28% · Fat 5%
Cauliflower, cooked, no oil nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.3 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, cooked, no oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 30 kcal |
| 1 g | 1 g | 0 kcal |
| 1 tablespoon (chopped) | 15 g | 4 kcal |
| 1 piece (small) | 40 g | 10 kcal |
| 1 piece (large) | 80 g | 20 kcal |
| 1 cup (small) | 90 g | 23 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 150 g | 38 kcal |
| 1 cup (large) | 180 g | 45 kcal |
| 1 serving (large) | 200 g | 50 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Cauliflower, cooked, no oil
How do you cook cauliflower without oil?
Steam cauliflower florets over simmering water until tender but still firm. This cooks them without oil and keeps them from soaking up water; drain or uncover them briefly before serving so excess moisture can escape.
How can you keep cooked cauliflower from tasting bland without oil?
Season cauliflower cooked without oil after cooking, when its surface is dry enough for flavors to cling. Try lemon juice, black pepper, garlic, herbs, or a yogurt-based sauce rather than relying on oil for flavor.
Does cooking cauliflower reduce its nutrients?
Yes, cooking can reduce some heat-sensitive vitamin C, especially when cauliflower is boiled in plenty of water for a long time. Steaming or cooking it briefly helps limit losses, and the cooked florets still provide useful nutrients and fiber.
How long does cauliflower cooked without oil last in the fridge?
Cauliflower cooked without oil usually keeps for a few days in a covered container in the refrigerator. Let it cool promptly before storing it, and discard it if it develops an unusual smell, slimy surface, or visible mold.
Can you freeze cooked cauliflower?
Yes, you can freeze cauliflower cooked without oil, although it may become softer after thawing. Cool it completely, freeze it in airtight portions, and use thawed cauliflower in soups, casseroles, or blended dishes where a softer texture works well.
What is the best way to reheat cauliflower cooked without oil?
Reheat cauliflower cooked without oil gently in a covered microwave-safe dish, in a steamer, or in a pan with a splash of water. Heat only the portion you plan to eat to avoid repeated reheating and a mushy texture.
Can you eat the leaves and stem of cauliflower?
Yes, cauliflower leaves and stems are edible when fresh and properly washed. Peel any especially tough outer stem, cut it into small pieces, and cook it longer than the florets because it takes more time to soften.
Why does cooked cauliflower turn watery?
Cooked cauliflower turns watery when it is overcooked or left sitting in its cooking liquid. Steam it or use only a little boiling water, drain it promptly, and let excess moisture evaporate before adding sauces.
How do you stop cauliflower from getting mushy when cooking it?
To keep cauliflower cooked without oil from getting mushy, cut the florets into similar-sized pieces and check them early with a fork. Stop cooking as soon as they are tender enough to pierce but still hold their shape.
Can cauliflower cooked without oil cause gas?
Yes, cauliflower cooked without oil can cause gas or bloating in some people because it contains fiber and fermentable carbohydrates. A smaller serving, thorough cooking, and eating slowly may make it easier to tolerate.
Cauliflower, cooked, no oil Vitamins & Minerals
Vitamins
Vitamin C
30mg · 33% DV
Vitamin K
20.4µg · 17% 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
Cauliflower, cooked, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower, cooked, no oil
To burn the 30 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 Cauliflower, cooked, no oil?
Cauliflower, cooked, no oil is cauliflower softened by boiling or steaming, with no oil added during cooking. Across many cuisines, it is served as a simple side, folded into salads and grain bowls, or used as a base for soups and purées. Its mild, slightly sweet flavour takes well to herbs, spices, lemon and other seasonings; cook it until tender but not falling apart for the best texture.
It is a light vegetable choice with fibre, and provides 25 calories per 100 g. Serve it alongside beans, eggs or another protein for a more filling meal, or pair it with a tangy dressing if you want more flavour without making the dish heavy. It also works well chilled in a lunch salad.
How Nutritious Is Cauliflower, cooked, no oil?
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, cooked, no oil 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 Cauliflower, cooked, no oil Contain Allergens?
No known major allergens
Which Diets Is Cauliflower, cooked, no oil 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, cooked, no oil Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.