Cauliflower serving size, cups to grams
Here a serving of raw cauliflower is counted as 1 cup chopped, which USDA weighs at 3.8 oz (107 g), with 24 calories and 1.8 g protein. 100 g (3.5 oz) is about 1 cup.
Serving sizes of raw cauliflower
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup chopped | 3.8 oz (107 g) | 24 calories | 1.8 g | 5.1 g | 0.25 g |
| 1 large head | 29.6 oz (840 g) | 192 calories | 13.8 g | 39.7 g | 2 g |
| 1 medium head | 20.7 oz (588 g) | 134 calories | 9.6 g | 27.8 g | 1.4 g |
| 1 small head | 9.3 oz (265 g) | 61 calories | 4.3 g | 12.5 g | 0.63 g |
| 1 floweret | 13 g | 3 calories | 0.21 g | 0.61 g | 0.03 g |
| 1 oz | 1 oz (28 g) | 6 calories | 0.47 g | 1.3 g | 0.07 g |
| 100 g | 3.5 oz (100 g) | 23 calories | 1.6 g | 4.7 g | 0.24 g |
Cups to grams
USDA weighs 1 cup chopped of raw cauliflower at 107 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 3.8 oz (107 g) | 24 calories |
| 3/4 cup | 2.8 oz (80 g) | 18 calories |
| 2/3 cup | 2.5 oz (71 g) | 16 calories |
| 1/2 cup | 1.9 oz (54 g) | 12 calories |
| 1/3 cup | 1.3 oz (36 g) | 8 calories |
| 1/4 cup | 0.9 oz (27 g) | 6 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 6 calories |
| 100 g (3.5 oz) | 1 cup | 23 calories |
| 1 lb (454 g) | 4 1/4 cups | 104 calories |
What 3.5 oz (100 g) of cauliflower looks like
3.5 oz (100 g) of raw cauliflower is 3.5 oz, or about 1 cup. It has 23 calories, 1.6 g protein, 4.7 g carbs and 0.24 g fat. One medium head weighs 20.7 oz (588 g).
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Raw cauliflower | 1 cup chopped: 3.8 oz (107 g) | 23 calories | 1.6 g |
| Boiled cauliflower | 1/2 cup: 2.2 oz (62 g) | 23 calories | 1.8 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw cauliflower: Cauliflower, raw, FDC ID 2685573 (Foundation Foods, published 2024-04-18)
- Boiled cauliflower: Cauliflower, cooked, boiled, drained, without salt, FDC ID 170397 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.