1 serving (medium) of Pickled Cauliflower (60 g) has 13 calories. That works out to 22 calories per 100 g. It contains 2.5 g of carbs, 0.7 g of protein, 0.1 g of fat and 1.3 g of fiber. Its 21.6 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Pickled Cauliflower?

Pickled Cauliflower is made from bite-sized cauliflower florets preserved in a salty brine, often with garlic and other vegetables. Some recipes add vinegar, while brine-pickled versions may ferment as they mature. The florets keep some of their bite, with a tangy, salty flavour and a glossy coating of brine.

It is served as a side or relish in many cuisines, and works well alongside sandwiches, grain bowls, grilled foods or a cheese board. In Turkey, cauliflower is often part of a mixed pickle assortment brought to the table with everyday meals. Pickled cauliflower is low in calories and provides some fibre; a 100 g portion has 22 kcal. Pair it with simply seasoned dishes when you want its sharpness to stand out.

Pickled Cauliflower Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 21% · Fat 8%

Pickled Cauliflower Vitamins & Minerals

Vitamins

Vitamin C

36mg · 40% DV

0.7mg · 14% DV

Folate

57µg · 14% DV

Vitamin K

16µg · 13% DV

Minerals

Sodium

480mg · 21% DV

Phosphorus

44mg · 6% DV

Potassium ⭐

160mg · 5% DV

Magnesium

12mg · 3% DV

How Nutritious Is Pickled Cauliflower?

Nutrient density

High

65/ 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.

Pickled Cauliflower 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 Pickled Cauliflower

To burn the 22 calories in 100 g:

🚶

5min

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 Pickled Cauliflower Processed?

NOVA 3

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 Pickled Cauliflower 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 Pickled 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

Pickled Cauliflower Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Pickled Cauliflower

🥒vs🍅

Pickled Cauliflower vs Tomato4 kcal more per 100 g

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Pickled Cauliflower vs Mixed Green Salad4 kcal more per 100 g

→🥒vs🫑

Pickled Cauliflower vs Red Pepper9 kcal fewer per 100 g

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Pickled Cauliflower vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Pickled Cauliflower

🍅

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 Pickled Cauliflower

How do you make pickled cauliflower?

Pickled cauliflower is made by packing clean florets into a jar with seasonings and brine. Some recipes use vinegar for a quick pickle; others rely on salted water and natural fermentation, which gives the cauliflower a tangier flavor over time.

Does pickled cauliflower contain probiotics?

Pickled cauliflower may contain live microbes when it is naturally fermented and unpasteurized. Vinegar pickles and heat-treated products are not dependable probiotic sources, because their preparation or processing may prevent live cultures from remaining in the jar.

Why does pickled cauliflower turn soft?

Pickled cauliflower can soften if the florets were old, the brine was too weak, or the jar was kept too warm. Start with firm cauliflower, keep every piece submerged, and move the jar to a cool place once it has reached the flavor you want.

Why is the brine in my pickled cauliflower cloudy?

Cloudy brine can be normal in naturally fermented pickled cauliflower, and minerals or seasonings may also make it look hazy. Discard the jar if you see fuzzy mold or notice a slimy texture or an unpleasant smell.

How should you store pickled cauliflower after opening?

Keep opened pickled cauliflower in the refrigerator, with the florets covered by brine. Use a clean utensil each time you serve it, and close the jar promptly to reduce contamination and help preserve its texture.

What spices go well in pickled cauliflower?

Garlic, mustard seed, dill, peppercorns, and chili are common additions to pickled cauliflower. Use a small amount of each at first so the spices complement the cauliflower rather than overpower its tangy flavor.

What can you serve with pickled cauliflower?

Pickled cauliflower pairs well with sandwiches, grain bowls, roasted meats, and rich or savory meals. Its sharp, crunchy bite adds contrast, so serve it as a side or chop a little into salads and wraps.

Can you make pickled cauliflower without vinegar?

Yes, pickled cauliflower can be made without vinegar by fermenting the florets in salted water. The sourness develops naturally during fermentation, so keep the cauliflower submerged and use a clean jar and utensils.

Can you freeze pickled cauliflower?

Freezing pickled cauliflower is not recommended because thawing makes the florets limp and watery. Store it in the refrigerator in its brine instead; that better preserves the crunch that makes it enjoyable.

Is the white film on pickled cauliflower safe?

A smooth, thin film on fermented pickled cauliflower can be surface yeast, but fuzzy growth is mold and should not be treated as harmless. If you cannot confidently identify the film, or the pickle smells unpleasant or feels slimy, discard it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026