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Carb Info for Cauliflower

Carbs in Cauliflower, Glycemic Load, Low-Carb Recipes


Updated April 09, 2014



Photo © Achim Prill
Cauliflower is great friend to low-carb eaters, as it can easily substitute for starchier foods such as potatoes and rice. If you make cauliflower "rice" to serve with, for example, a curry dish, you've easily added an extra vegetable to your meal. (Recipes are below.)

Carbohydrate and Fiber Counts for Cauliflower

  • ½ cup cauliflower (50 grams): 1.5 grams effective (net) carbohydrate plus 1 gram fiber and 12 calories
  • 1 medium head of cauliflower (5-6" diameter; about 20 oz): 16 grams effective (net) carbohydrate plus 14 grams fiber and 144 calories
  • ¼ lb. (4 oz) cauliflower: 3 grams effective (net) carbohydrate plus 3 gram fiber and 28 calories

Glycemic Index for Cauliflower

As with most non-starchy vegetables, there is no scientific study of the glycemic index of cauliflower.

More Information about the Glycemic Index

Estimated Glycemic Load of Cauliflower

  • ½ cup chopped cauliflower: 1
  • 1 medium head of cauliflower (5-6" diameter; about 20 oz): 14

  • ¼ lb. (4 oz) cauliflower: 3

More Information About the Glycemic Load

Health Benefits of Cauliflower

Cauliflower is a very good source of fiber. It is an excellent source of Vitamin C, a very good source of Vitamin K and folate, and a good source of Vitamin B6 and potassium.

In addition, cauliflower is one of the cruciferous vegetables, which have been shown to have anti-cancer properties. It also has a fairly high level of antioxidant phytonutrients on a per-calorie basis.

Low-Carb Recipes with Cauliflower

More Information About Cauliflower.

More Carb Profiles:


Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007

USDA National Nutrient Database for Standard Reference, Release 20.

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Low Carb Cauliflower Rice

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