Food guide

Frozen Cauliflower

Frozen Cauliflower is an everyday vegetable or savoury staple used in home cooking worldwide.

VegetablesPlant-Based

Frozen Cauliflower, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of frozen cauliflower for fair comparison. Typical serving: 100 g — 19 kcal per 100 g serving.

Nutrition information for Frozen Cauliflower
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	19 kcal	19 kcal	100 kcal
Protein	1.6 g	1.6 g	8.4 g
Carbohydrate	3.8 g	3.8 g	20 g
Fat	0.2 g	0.2 g	1.1 g
Fibre	2.7 g	2.7 g	14.2 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of frozen cauliflower, with a typical serving and FDA Daily Value for adults.

Micronutrients for Frozen Cauliflower
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	31.3 mg	31.3 mg	35%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.06 mg	0.06 mg	<1%
Vitamin K	11.9 µg	11.9 µg	10%
Thiamin	0.037 mg	0.037 mg	3%
Riboflavin	0.053 mg	0.053 mg	4%
Niacin	0.31 mg	0.31 mg	2%
Vitamin B6	0.088 mg	0.088 mg	5%
Folate	41 µg	41 µg	10%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.098 mg	0.098 mg	2%
Choline	33.5 mg	33.5 mg	6%
Minerals
Calcium	17 mg	17 mg	1%
Iron	0.41 mg	0.41 mg	2%
Magnesium	9 mg	9 mg	2%
Phosphorus	24 mg	24 mg	2%
Potassium	139 mg	139 mg	3%
Sodium	18 mg	18 mg	<1%
Zinc	0.13 mg	0.13 mg	1%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.024 mg	0.024 mg	3%
Manganese	0.15 mg	0.15 mg	7%

Source: USDA FoodData Central — Cauliflower, frozen, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat frozen cauliflower?

Micronutrients for relatively few calories when portions stay reasonable.
Frozen Cauliflower is an everyday vegetable or savoury staple used in home cooking worldwide.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Olive oil, Garlic, Lemon.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.