1 cup (medium) of Cauliflower (Steamed) (90 g) has 21 calories. That works out to 23 calories per 100 g. It contains 3.7 g of carbs, 1.6 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 39.6 mg of Vitamin C covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Cauliflower (Steamed)?

Steamed cauliflower is made by cooking the vegetable’s compact white florets and short stems over steam until tender. The gentle cooking leaves it mild and slightly sweet, with a soft texture that can still have a little bite. It works as a simple side with everyday meals, or can be served warm or chilled with a dressing, stirred into grain bowls, or folded into soups and curries. Across many kitchens, it is also a handy base for adding sauces and spices.

Low in calories and a source of fibre, it brings bulk to a meal without making the plate feel heavy. Take it off the heat while the florets are still just tender to avoid a watery, mushy result. For a more filling dish, pair it with beans, lentils or whole grains.

Cauliflower (Steamed) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

1.8g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

· 7% 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%

Cauliflower (Steamed) Vitamins & Minerals

Vitamins

Vitamin C

44mg · 49% DV

0.7mg · 14% DV

Folate

57µg · 14% DV

Vitamin K

15.5µg · 13% DV

Minerals

Phosphorus

44mg · 6% DV

Magnesium

15mg · 4% DV

Potassium ⭐

142mg · 4% DV

Calcium

22mg · 2% DV

How Nutritious Is Cauliflower (Steamed)?

Nutrient density

Very high

80/ 100

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

50/ 100

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.

Cauliflower (Steamed) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cauliflower (Steamed)

To burn the 23 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cauliflower (Steamed) 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 (Steamed) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cauliflower (Steamed) 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 (Steamed) Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Cauliflower (Steamed)

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Foods Similar to Cauliflower (Steamed)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cauliflower (Steamed)

How do you make steamed cauliflower?

To make steamed cauliflower, cut the head into evenly sized florets, rinse them, and place them in a steamer basket above simmering water. Cover and cook until a fork slips in easily, then season or sauce just before serving.

How long does steamed cauliflower take to cook?

Steamed cauliflower usually takes about 5–10 minutes, depending on floret size and how tender you like it. Start checking early: it is ready when a fork pierces the thickest part easily but the florets still hold their shape.

Why does steamed cauliflower smell bad?

Steamed cauliflower can smell sulfurous because cooking releases naturally occurring sulfur compounds. The smell becomes stronger when it is overcooked, so use evenly sized florets and stop steaming as soon as they are tender.

Can you freeze steamed cauliflower?

Yes, you can freeze steamed cauliflower, although it may turn softer after thawing. Cool it completely, divide it into portions, and seal it in a freezer-safe container; use it in soups, curries, or casseroles where a softer texture matters less.

How long does steamed cauliflower last in the fridge?

Steamed cauliflower keeps for about 3–4 days in the refrigerator when stored in a covered container. Let it cool before refrigerating, and reheat only the portion you plan to eat.

Can you eat the stems and leaves of steamed cauliflower?

Yes, cauliflower stems and leaves are edible when steamed. Peel away the stem’s tougher outer layer, cut it into small pieces, and start cooking it before the florets because it takes longer to soften.

What goes well with steamed cauliflower?

Steamed cauliflower pairs well with lemon, olive oil, black pepper, and fresh herbs, or with a stronger sauce such as garlic yogurt or tahini. It also works as a side for roasted meats, lentils, and grain bowls.

Is steamed cauliflower healthier than boiled cauliflower?

Steamed cauliflower can retain more water-soluble nutrients than boiled cauliflower because it does not sit in cooking water. Both methods make cauliflower tender; steaming also makes it easier to avoid an overly soft, waterlogged texture.

Does steamed cauliflower cause gas?

Steamed cauliflower can cause gas or bloating in some people because it contains fermentable carbohydrates. A smaller serving and thorough cooking may be more comfortable; increase the portion gradually if cauliflower tends to bother you.

Is steamed cauliflower good for weight loss?

Steamed cauliflower can support a filling, lower-energy meal because it provides fiber and takes the place of more energy-dense sides. It does not cause weight loss by itself; large amounts of butter, cheese, or creamy sauce can change the meal substantially.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026