How many carbs are in cauliflower?
A half-cup of cooked cauliflower (62g) has about 2.5g of carbohydrate and just 1.1g of net carbs. It is one of the lowest-carb vegetables you can eat.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1/2 cup cooked (62g) | 2.5g | 1.4g | 1.1g |
| 1 flowerets (54g) | 2.2g | 1.2g | 1.0g |
| 100 grams | 4.1g | 2.3g | 1.8g |
Net carbs
A half-cup of cooked cauliflower has about 1.1g of net carbs, which is total carbs (2.5g) minus fiber (1.4g). That fiber-to-carb ratio makes cauliflower one of the best vegetables for low-carb eating. See the net carbs guide for how to calculate net carbs.
For diabetes
A half-cup of cooked cauliflower has about 2.5g of total carbs, which barely registers against a meal budget. Most people with diabetes can eat freely sized portions without meaningful glucose impact. It also works as a substitute for higher-carb staples like rice, mashed potatoes, and pizza crust, which can help reduce carb totals in a meal substantially. See the diabetes carb-counting guide for how to factor vegetables into your daily count.
Keto and low carb
Cauliflower is one of the most keto-compatible vegetables available. A half-cup has only 1.1g of net carbs, so even a generous two-cup portion stays under 5g. It also stands in for starchy foods in cauliflower rice, cauliflower mash, and low-carb pizza bases, which makes it a staple in most keto kitchens.
Good to know
Raw cauliflower has slightly higher carbs than cooked because boiling leaches some carbohydrate into the water. The USDA numbers here are for boiled, drained cauliflower. Cauliflower rice made by grating or pulsing raw cauliflower will run a bit higher per cup because you are packing more volume in. Roasting concentrates the flavor and reduces water weight, so roasted cauliflower will have more carbs per gram than the boiled figures above.
Full nutrition (per 100g)
- Calories: 23.0 kcal
- Carbohydrate: 4.11g
- Fiber: 2.3g
- Sugars: 1.86g
- Protein: 1.84g
- Fat: 0.45g
Stop looking up carbs one food at a time
CarbZen reads the carbs off a photo of your whole plate in about 3 seconds, checked against USDA data. 7 days unlimited, then 30 scans a month, free.
Get the appFrequently asked questions
How many carbs are in cauliflower?
A half-cup of cooked cauliflower (62g) has about 2.5g of carbs. A full cup cooked (124g) has about 5.1g of carbs.
How many net carbs are in cauliflower?
A half-cup of cooked cauliflower has about 1.1g of net carbs. Nearly half of its carbohydrate content is fiber.
Is cauliflower keto?
Yes. Cauliflower is one of the best keto vegetables. A half-cup has only 1.1g of net carbs, and it substitutes for rice, potatoes, and pizza crust in low-carb cooking.
How many carbs are in cauliflower rice?
Cauliflower rice made from raw grated cauliflower runs around 3 to 4g of net carbs per cup, compared with about 40g for a cup of cooked white rice. The exact number depends on how tightly it is packed.
Is cauliflower good for diabetics?
Yes. With only 2.5g of total carbs per half-cup cooked, cauliflower has almost no impact on blood glucose. It is also useful as a low-carb swap for starchy foods, which can reduce total carb load in a meal.