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Cauliflower leaves Calories
Low-calorie leafy vegetable rich in fiber, vitamin K, and vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cauliflower leaves (35 g) has 9 calories. That works out to 25 calories per 100 g. It contains 1.7 g of carbs, 1 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 63 µg of Vitamin K covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cauliflower leaves Nutrition Facts
Selected: 1 cup (chopped) · 35 g
9
KCAL / 35G
Carbs
1.7g
· 1% DV
Protein
1g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 34% · Fat 8%
Cauliflower leaves nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.8 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 1 g | 2% |
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 Chopped Cauliflower leaves?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 9 kcal |
| 1 piece (small) | 20 g | 5 kcal |
| 1 piece (medium) | 40 g | 10 kcal |
| 2 cup (chopped) | 70 g | 18 kcal |
| 1 piece (large) | 70 g | 18 kcal |
| 1 serving (small) | 80 g | 20 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 120 g | 30 kcal |
| 1 serving (large) | 180 g | 45 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Cauliflower leaves
Can you eat cauliflower leaves?
Yes, cauliflower leaves are edible, including the outer leaves when they are fresh and undamaged. Remove any tough parts, wash the leaves well, and cook them or slice tender inner leaves thinly for a salad.
How do you cook cauliflower leaves?
Cauliflower leaves can be sautéed, roasted, steamed, or added to a stew. Wash and chop them first, slicing the thick ribs finely so they soften at the same rate as the leafy parts.
What can you make with cauliflower leaves?
Cauliflower leaves work well in stir-fries, curries, soups, and vegetable sautés. Add chopped leaves to a dish near the start if the ribs are thick, or later if the leaves are young and tender.
Do cauliflower leaves taste like cabbage?
Yes, cauliflower leaves have a mild, slightly cabbage-like flavor. Their thick ribs can taste more pronounced and feel tougher than the leaf blades, so remove or finely chop the ribs when you want a softer result.
Can you roast cauliflower leaves?
Yes, cauliflower leaves can be roasted until tender with browned, crisp edges. Toss dry leaves with a little oil and seasoning, spread them out on a tray, and keep an eye on the thinner pieces so they do not burn.
Can you eat cauliflower leaves raw?
Yes, young cauliflower leaves can be eaten raw, although their ribs may be fibrous. Wash them thoroughly and slice them thinly for salads or slaws; older, tougher leaves are usually more enjoyable cooked.
How should you store cauliflower leaves?
Store cauliflower leaves unwashed and dry in a bag or container in the refrigerator. Wash them just before use, since trapped moisture encourages spoilage, and discard leaves that become slimy, moldy, or badly discolored.
Can you freeze cauliflower leaves?
Yes, cauliflower leaves freeze well for later cooking. Wash and chop them, briefly blanch them, cool and drain thoroughly, then pack them in an airtight freezer container. Add them straight to soups or stews while frozen.
Are cauliflower leaves the same as collard greens?
No, cauliflower leaves are not collard greens; they are the leaves of the cauliflower plant. They can be cooked in similar ways, but cauliflower leaves are often smaller and may have tougher ribs, especially on mature heads.
Should you remove the ribs from cauliflower leaves before cooking?
Not always; thin, tender ribs can be cooked with cauliflower leaves. For thick outer leaves, trim away the toughest section or slice the ribs finely, then cook them longer than the leafy parts so everything softens evenly.
Cauliflower leaves Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin C
24.5mg · 27% DV
Folate
22.75µg · 6% DV
B5
0.21mg · 4% DV
Minerals
Manganese
0.08mg · 3% DV
Potassium ⭐
112mg · 3% DV
Phosphorus
19mg · 3% DV
Iron
0.42mg · 2% DV
Sodium
9.8mg · 0% DV
Cauliflower leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower leaves
To burn the 9 calories in 1 cup (chopped) (35 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 leaves?
Cauliflower leaves are the edible green leaves that grow around the familiar cauliflower head. They’re often removed before the head is sold, but the tender leaves and stems can be cooked too; thicker stems simply need more time.
Their flavour is gently cabbage-like, and the leaves soften while the stems retain a little bite. Around the world, they’re commonly chopped into soups, curries and stir-fries, or sautéed as a side. Use them much as you would other sturdy greens, and wash them well before cooking. Lemon, garlic and olive oil are natural partners.
They’re a low-calorie vegetable with useful fibre: 100 g provides 25 calories. For a more filling meal, pair them with beans, lentils or grains.
How Nutritious Is Cauliflower leaves?
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 leaves 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 leaves Contain Allergens?
No known major allergens
Which Diets Is Cauliflower leaves 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 leaves Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.