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Cauliflower (Phul gobi): Nutrition and who it suits

Cauliflower is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 23 kcal, 2.1 g of protein and 3.7 g of fibre. One serving is one katori (100 g), about 23 kcal.

A display of fresh, organic cauliflowers

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy23 kcal
Protein2.1 g
Carbohydrate2 g
Fibre3.7 g
Sugars0.5 g
Fat0.4 g
Vitamin C47.1 mg
Folate46 µg
Potassium329 mg

Where its calories come from

42%39%19%
  • Protein 42%
  • Carbohydrate 39%
  • Fat 19%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of cauliflower?

About 23 kcal for one katori (100 g), and about 46 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

73%Vitamin C
47.1 mg
21%Folate
46 µg
10%Potassium
329 mg
6%Magnesium
23.1 mg
5%Protein
2.1 g
3%Iron
1 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D036. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is cauliflower good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 23 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 2 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 23 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 2 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use cauliflower, each with its calories per portion:

Also called

Assamese: Phul kobi; Bengali: Phul kopi; Gujarati: Fulawar; Hindi: Phul gobi; Kannada: Hukosu; Kashmiri: Phoolgobi; Malayalam: Cauliflower; Marathi: Phul gobi; Odia: Phul Kobi; Punjabi: Phul gobi; Sanskrit: Gojihvaa; Tamil: Pookosu; Telugu: Go puvvu; Urdu: Phul gobi.

Related

Raw papaya (Kachcha papita)Parwar (Parwal)French beansBanana flowerPumpkin (Kaddu)Karela (bitter gourd)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarianDiabetes, vegetarianMenopause, eggetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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