Cauliflower is 25 calories per 100g. Riced cauliflower is the same nutritionally as whole — just a different prep that subs cleanly for rice in stir-fries (and saves about 150 calories per cup). Cauliflower 'pizza crust' is much more processed and not always lower-calorie.
Calories scale with portion. Here's how a typical cauliflower serving translates in your tracker:
Very low calorie — at 25 kcal per 100g (raw), cauliflower adds volume to a meal without meaningfully denting a calorie deficit.
How cauliflower stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at cauliflower and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreCauliflower has approximately 25 calories per 100g (raw). A typical serving — 1 cup, chopped (107g) — comes in at 27 calories.
1.9g of protein per 100g (raw). That puts cauliflower at roughly 7.6g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Cauliflower is naturally low-calorie at 25 kcal per 100g (raw), so it's easy to fit into a deficit.