Cauliflower Macros: Complete Nutrition Facts & Calories

Cauliflower is the Swiss Army knife of low-carb eating. At just 27 calories and 3 grams of net carbs per cup, it transforms into rice, pizza crust, mashed potatoes, and more—letting you enjoy comfort foods while staying on track with your macros.

This guide covers cauliflower nutrition and shows you how to maximize this versatile vegetable.

Cauliflower Macros: Quick Reference

Here’s the complete cauliflower nutrition breakdown:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs
1 cup raw (107g)	27	2.1g	5.3g	2.1g	3.2g
1 cup cooked (124g)	29	2.3g	5.1g	2.9g	2.2g
1 cup cauliflower rice	25	2g	5g	2g	3g
100g raw	25	1.9g	5g	2g	3g
1 medium head (588g)	147	11.5g	29g	12g	17g

Key insight: Cooking actually reduces net carbs slightly due to increased fiber availability.

Cauliflower vs. Common Substitutes

Food (1 cup)	Calories	Net Carbs	Use For
Cauliflower rice	25	3g	Rice substitute
White rice	206	44g	—
Cauliflower mash	50	4g	Mashed potato sub
Mashed potatoes	210	33g	—
Cauliflower pizza crust	150	8g	Pizza base
Regular pizza crust	260	43g	—

Cauliflower saves massive carbs when substituting for starches.

Understanding Macronutrients

Cauliflower is an extremely low-carb vegetable. To understand how it fits your nutrition plan, learn about what macronutrients are.

Cauliflower vs. Other Vegetables

Vegetable (1 cup)	Calories	Net Carbs	Protein
Cauliflower	27	3.2g	2.1g
Broccoli	31	3.6g	2.6g
Asparagus	27	2.4g	2.9g
Brussels sprouts	38	4.6g	3g
Zucchini	21	2.4g	1.5g

Cauliflower is among the lowest-carb options with good versatility.

How Cauliflower Fits Different Diets

Keto and Low-Carb

Cauliflower is the keto MVP:

• 3g net carbs per cup
• Replaces high-carb foods
• Satisfies comfort food cravings
• Absorbs flavors well

Keto uses:

• Cauliflower rice (stir fries, burrito bowls)
• Mashed cauliflower (butter, cream cheese, cheese)
• Cauliflower pizza crust
• Cauliflower mac and cheese

Calorie Deficit / Weight Loss

Cauliflower enables volume eating:

• 27 calories per cup
• Bulks up meals visually
• Fiber promotes fullness
• Replaces calorie-dense starches

Flexible Dieting

Cauliflower fits flexible dieting as an almost-free vegetable. Use it to stretch meals without affecting your numbers.

Cauliflower Rice Macros

Cauliflower Rice vs. White Rice	Cauliflower	White Rice
Calories (1 cup)	25	206
Net Carbs	3g	44g
Protein	2g	4g
Fiber	2g	0.6g

180 calorie and 41g carb savings per cup!

How to Make Cauliflower Rice

1. Cut cauliflower into florets
2. Pulse in food processor until rice-sized
3. Sauté in pan 5-7 minutes
4. Season as desired

Or buy pre-riced (fresh or frozen).

Meal Ideas with Cauliflower

Keto Mashed Cauliflower (180 cal, 6g protein, 8g carbs, 14g fat)

• 2 cups cauliflower, steamed
• 2 tbsp butter
• 1 oz cream cheese
• Salt, pepper, chives

Cauliflower Fried Rice (250 cal, 18g protein, 12g carbs, 14g fat)

• 2 cups cauliflower rice
• 2 eggs
• 2 oz shrimp
• Soy sauce, sesame oil, vegetables

Buffalo Cauliflower (120 cal, 4g protein, 12g carbs, 6g fat)

• 2 cups cauliflower florets
• Hot sauce
• 1 tbsp butter
• Baked until crispy

Cauliflower Mac & Cheese (280 cal, 12g protein, 10g carbs, 22g fat)

• 2 cups cauliflower
• 1.5 oz cheddar cheese
• 2 tbsp heavy cream
• Mustard, paprika

Cauliflower Pizza Crust (whole crust: 200 cal, 14g protein, 12g carbs, 12g fat)

• 2 cups riced cauliflower
• 1 egg
• 1/2 cup mozzarella
• Italian seasonings

Calculate Your Macros

Use our macro calculator to set your daily targets, then use cauliflower to stay within carb limits while feeling full.

Fresh vs. Frozen vs. Pre-Riced

Form	Calories (1 cup)	Notes
Fresh florets	27	Best texture, most versatile
Frozen florets	27	Convenient, pre-washed
Fresh cauliflower rice	25	Saves prep time
Frozen cauliflower rice	25	Most convenient, cooks in 5 min

Frozen is excellent: Frozen cauliflower rice is a meal prep game-changer. Same nutrition, fraction of the work.

Cauliflower Cooking Tips

For Cauliflower Rice

• Don’t overcook (gets mushy)
• Cook in batches if needed (overcrowding steams it)
• Season well (cauliflower is mild)
• Works in microwave in a pinch

For Mashed Cauliflower

• Steam or boil until very soft
• Drain thoroughly (excess water = watery mash)
• Add fat (butter, cream) for richness
• Use immersion blender for smoothest texture

For Roasted Cauliflower

• High heat (425°F) for browning
• Don’t crowd the pan
• Toss with oil and seasoning
• Roast 25-30 minutes, flip halfway

Common Cauliflower Questions

Does Cauliflower Rice Taste Like Rice?

Not exactly—it has a milder, slightly vegetable flavor. But with sauces and seasonings, most people find it a satisfying substitute. It won’t fool anyone served plain, but in stir fries and burrito bowls, it works great.

Why Does Cauliflower Smell When Cooking?

Cauliflower contains sulfur compounds that release when heated. Don’t overcook to minimize smell. Adding acid (lemon juice) can help. The smell doesn’t indicate anything wrong.

Can Cauliflower Replace Potatoes?

For mashed preparations, cauliflower works well. For other potato uses (baked, fries), results vary. Mashed cauliflower is the most successful substitute.

Is Cauliflower Better Raw or Cooked?

Both are nutritious. Raw retains more vitamin C. Cooking makes some nutrients more bioavailable. Eat both ways for variety.

How Much Cauliflower Equals One Head?

• 1 medium head ≈ 6 cups florets
• ≈ 4-5 cups riced
• About 1.5 lbs (680g)

Final Thoughts

Cauliflower is the low-carb dieter’s best friend:

• 27 calories per cup—nearly free
• 3g net carbs—keto-perfect
• Incredibly versatile—rice, mash, pizza, more
• Satisfies cravings—comfort food without the carbs

Master a few cauliflower preparations and you’ll never miss high-carb sides. It’s not identical to what it replaces, but it’s close enough to satisfy while keeping your macros on point.