🥦

Cauliflower

1 cup per serving.

2.2g
protein per serving
Calories
28
per serving
Protein density
7.9
g per 100 cal
Calorie cost
12.7
cal per 1g protein
To hit 30g protein
14 cups
1364g · 382 cal

Macro breakdown

Protein2.2g(26%)
Carbs5g(58%)
Fat0.6g(16%)
Fiber2.8g

Tips to maximize nutrition

1.Store Cauliflower properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
🍗
Salmon
18.8g
175 cal
🫘
Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Asparagus
1 cup cooked
4.3g
🥦
Broccoli
1 cup chopped
3.7g

Frequently Asked Questions

Cauliflower contains 2.2g of protein per serving. This makes it a moderate protein source with a protein density score of 7.9 (grams of protein per 100 calories).

You need approximately 13.6 servings of Cauliflower to reach 30g of protein, which would provide about 382 calories. Consider combining with other protein sources for a more practical portion size.

Cauliflower provides 2.2g of protein for 28 calories, giving it a calorie cost of 12.7 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Cauliflower contains 2.8g of fiber per serving. This provides a moderate amount of fiber to support digestive health.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16