Vegetables and starchy roots
Cauliflower
Cauliflower is 92% water, so 100 g (3.5 oz) brings only 25 kcal and 2 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density | +2 |
| Moderate protein per calorie | +1 |
| A lot of fiber per calorie | +2 |
| High water content | +1 |
| Sum | 7 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 8 primary
- Data
- USDA FDC 169986
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 38 kcal per serving
- 25 kcal per 100 g (3.5 oz)
- Protein
- 2.9 g per serving
- 1.9 g per 100 g (3.5 oz)
- Carbohydrates
- 7.5 g per serving
- 5 g per 100 g (3.5 oz)
- of which sugars
- 2.9 g per serving
- 1.9 g per 100 g (3.5 oz)
- Fiber
- 3 g per serving
- 2 g per 100 g (3.5 oz)
- Fat
- 0.4 g per serving
- 0.3 g per 100 g (3.5 oz)
- of which saturated
- 0.2 g per serving
- 0.1 g per 100 g (3.5 oz)
- Water
- 138.2 g per serving
- 92.1 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Cauliflower, raw (FDC ID 169986), accessed September 23, 2026.
A typical 150 g (5.5 oz, about 1 1/2 cups) serving provides about 38 kcal, 2.9 g of protein, and 3 g of fiber.
What it is and how to eat it
Cauliflower is a cruciferous vegetable, in the same family as broccoli and cabbage; the part eaten is the curd, the compact white head of unopened flowers. It has the same name in Spain and Latin America and is sold whole or as florets, fresh or frozen; there are also colored varieties, such as purple or orange. This page covers raw cauliflower according to USDA, with 25 kcal and 2 g of fiber per 100 g; boiled and drained, it has 23 kcal and 2.3 g of fiber.
A 150 g (5.3 oz) serving provides about 38 kcal, 2.9 g of protein and 3 g of fiber, so it adds a lot of volume for few calories but does not replace the protein part of the plate, which the 2025 nutrition advisory on GLP-1 therapy suggests eating first. Cooked and blended into a mash or a creamy soup, it takes up less volume and is easier to chew than raw. The same advisory suggests avoiding high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually, and cruciferous vegetables give some people gas; in those days, and after a dose increase, start with a few well-cooked florets and build up as you tolerate them.
What the evidence says
The NIDDK, part of the US National Institutes of Health, lists cruciferous vegetables, cauliflower among them, among the foods that can cause gas, and notes that some people have more gas when they eat too much fiber; gas and abdominal bloating are also common with semaglutide (Wegovy) in its 68-week trials, according to its label. Raw cauliflower has 48.2 mg of vitamin C per 100 g, and boiled and drained, 44.3 mg; both exceed the 24 mg per 100 g the EU requires for a "high vitamin C" claim, and a 150 g serving of raw cauliflower provides 72.3 mg, 90% of the 80 mg reference value (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). That means it could carry the authorized claim "vitamin C contributes to the normal function of the immune system", which only requires the food to be at least a source of vitamin C (Regulation (EU) No 432/2012). I have not found trials showing that cauliflower itself helps with weight loss or is more filling than other vegetables with the same fiber.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about cauliflower
How many grams of protein are in a 150 g (5.5 oz) serving of cauliflower?
100 g (3.5 oz) of cauliflower has 1.9 g of protein. A typical 150 g (5.5 oz) serving has about 2.9 g of protein. That is 7.7 g of protein per 100 kcal.
How many kcal are in a 150 g (5.5 oz) serving of cauliflower?
100 g (3.5 oz) of cauliflower has 25 kcal. A typical 150 g (5.5 oz) serving has about 38 kcal. That is a very low energy density.
How much fiber is in a 150 g (5.5 oz) serving of cauliflower?
100 g (3.5 oz) of cauliflower has 2 g of fiber. A typical 150 g (5.5 oz) serving has about 3 g of fiber.
Does cauliflower keep you full?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: very low energy density; moderate protein per calorie; a lot of fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.
How does cauliflower fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?
Based on our tags, this is what matters about cauliflower on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of cauliflower?
We use 150 g (5.5 oz) as a typical serving, about 1 1/2 cups. That amount provides about 38 kcal, 2.9 g of protein, and 3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cauliflower, raw (FDC ID 169986).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cauliflower, cooked, boiled, drained, without salt (FDC ID 170397).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .