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Is Cauliflower Keto-Friendly?

Cauliflower on a kitchen counter

Is Cauliflower Keto-Friendly? The short answer is yes! This nutrient-dense vegetable is a fantastic choice to include in your keto meal plan.

In this article, we're going to delve into the specifics of Cauliflower's compatibility with a ketogenic diet, providing a full breakdown of its carb content and the ways you can enjoy it while staying keto.

Plus, we'll explore the overall benefits and nutritional value of adding Cauliflower to your diet.

So let's dive in and discover all the fascinating facets of this versatile veggie!


  • Yes, Cauliflower is keto-friendly, with a net carb content of 2.97g per 100g.
  • Cauliflower is also a nutritional powerhouse, offering an array of essential vitamins and minerals.

Is Cauliflower Keto-Friendly?

Yes, Cauliflower is keto-friendly. With only 2.97g of net carbs per 100g, this versatile vegetable fits well within the dietary restrictions of the ketogenic diet.

It's important to understand why cauliflower is considered keto-friendly. In the context of a ketogenic diet, the focus is on low-carb, high-fat foods. Cauliflower, with its low net carb content, fits this profile. Net carbs are calculated by subtracting dietary fiber from total carbs, and with cauliflower, this calculation results in a mere 2.97g per 100g serving.

Can You Have Cauliflower on a Strict Keto Diet?

Absolutely, Cauliflower can be incorporated into even a strict ketogenic diet. A strict keto diet typically involves eating less than 20g of net carbs per day, and with Cauliflower's low carb content, it can indeed fit into this plan.

Let's take a deeper look at this. Some individuals follow a less restrictive approach to the ketogenic diet, limiting their daily net carb intake to between 30g and 50g. Given Cauliflower's net carb content of just 2.97g per 100g, it becomes evident that even a generous serving of this vegetable leaves ample room for other foods within these daily carb limits.

Carbs In Cauliflower

Cauliflower contains 2.97g of net carbs per 100g. Net carbs are the total carbs minus dietary fiber, and they are the ones counted when following a ketogenic diet.

Cauliflower Nutrition Facts

Cauliflower, for a 100g serving, boasts an impressive range of nutrients. It is predominantly made up of water (92.07g), making it a hydrating vegetable. But don't let that fool you, it's also packed with beneficial macronutrients and micronutrients.

Let's start with the macronutrients. In 100g of cauliflower, you'll find 2.97g of carbohydrates, 1.92g of protein, and a minimal amount of fat at 0.28g, which makes it a low-calorie, low-fat food choice. Moreover, it provides 2g of dietary fiber that aids in digestion.

Now, onto the micronutrients. Cauliflower is a source of a variety of vitamins and minerals. It contains Vitamin C (48.2mg) which is known for its immune-boosting properties. It also has a good amount of Vitamin K (15.5µg) which plays a crucial role in blood clotting and bone health. Additionally, it provides B-vitamins like folate (57µg) and pantothenic acid (0.667mg).

In terms of minerals, cauliflower offers calcium (22mg), iron (0.42mg), magnesium (15mg), phosphorus (44mg), potassium (299mg), and even a trace amount of zinc (0.27mg). These minerals contribute to various bodily functions, including maintaining heart rhythm, muscle function, and bone health.

Lastly, it's worth noting that cauliflower contains phytonutrients, like glucosinolates and isothiocyanates, that may have anti-inflammatory and antioxidant benefits. However, these aren't quantified on your typical nutrition table.

Nutrient NameAmount and Unit per 100g
Net Carbs 2.97g
Carbohydrate, by difference 4.97g
Fiber, total dietary 2.0g
Total fats 0.28g
Protein 1.92g
Sodium, Na 30.0mg
Potassium, K 299.0mg
Magnesium, Mg 15.0mg
Calcium, Ca 22.0mg
Vitamin B-6 0.18mg
Vitamin C, total ascorbic acid 48.2mg
Vitamin E (alpha-tocopherol) 0.08mg
Vitamin K1 15.5ug
Copper, Cu 0.04mg
Iron, Fe 0.42mg
Phosphorus, P 44.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.27mg
Fluoride, F 1.0ug
Lutein + zeaxanthin 1.0ug
Manganese, Mn 0.16mg
Thiamin 0.05mg
Riboflavin 0.06mg
Niacin 0.51mg
Pantothenic acid 0.67mg
Folate, total 57.0ug
Choline, total 44.3mg
Calories 25.0kcal
Water 92.07g
Tryptophan 0.02g
Threonine 0.08g
Isoleucine 0.07g
Leucine 0.11g
Lysine 0.22g
Methionine 0.02g
Cystine 0.02g
Phenylalanine 0.06g
Tyrosine 0.05g
Valine 0.12g
Arginine 0.09g
Histidine 0.06g
Alanine 0.12g
Aspartic acid 0.18g
Glutamic acid 0.26g
Glycine 0.07g
Proline 0.07g
Serine 0.09g
Fatty acids, total saturated 0.13g
Fatty acids, total monounsaturated 0.03g
Fatty acids, total polyunsaturated 0.03g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Cauliflower on a Keto Diet

Cauliflower is rich in vitamins and minerals that contribute to overall health. It contains significant amounts of Vitamin C, Vitamin K1, and various B-vitamins. Additionally, it provides beneficial minerals like Potassium, Magnesium, and Phosphorus. These nutrients are important for many bodily functions, including immune support, bone health, and energy production.

Incorporating Cauliflower into Your Keto Meal Plan

  1. Include Cauliflower in Diverse Ways: Cauliflower's mild flavor and versatile texture make it a great addition to a variety of dishes. It can be used as a low-carb substitute for rice, mashed potatoes, or even pizza crust.
  2. Experiment with Keto Recipes: There are countless keto-friendly recipes that call for cauliflower. Examples include cauliflower gratin with cheese and herbs, roasted cauliflower with garlic and parmesan, or cauliflower-based soups.
  3. Mind Your Portions: While cauliflower is low in carbs, it's essential to keep track of portions to ensure you stay within your daily carb limits. Remember, a typical serving size is 100g, equivalent to about one cup of chopped cauliflower.

Keto-Compatible Alternatives for Cauliflower

  1. Broccoli: Much like cauliflower, broccoli is a versatile vegetable that can be used in a variety of keto-friendly dishes. With a slightly higher net carb content at 4g per 100g, it nevertheless remains a good fit for a low-carb diet. Its flavor profile also extends to a wider range of recipes.
  2. Cabbage: Cabbage is another excellent alternative with a mild flavor that adapts well to various cooking methods. It has a net carb content of 3g per 100g, making it an easy substitute for cauliflower in dishes like stir-fries or salads.
  3. Zucchini: Zucchini, with 2.11g of net carbs per 100g, is an excellent substitute for cauliflower in recipes. It can be spiralized into noodles, sliced into chips, or used in baking.

Concluding Thoughts on Cauliflower and Keto

In conclusion, Cauliflower stands out as a highly keto-compatible food. With a low net carb content of 2.97g per 100g, it comfortably fits into even the strictest keto diet plan. It's not just about being low-carb, though - Cauliflower is also a nutritional powerhouse packed with essential vitamins and minerals like Vitamin C, Vitamin K1, and important B-vitamins, not to mention beneficial minerals like Potassium, Magnesium, and Phosphorus.

Incorporating Cauliflower into your keto diet can be as easy as substituting it for higher-carb ingredients in your favorite recipes or experimenting with new culinary creations. Remember, portion control and carb counting are key strategies for maintaining ketosis and reaping the full benefits of a ketogenic diet.

Explore our Is It Keto Knowledge Hub.

Are Vegetables Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Absolutely, Cauliflower is a low-carb vegetable, making it an excellent choice for keto diet plans.

Cauliflower contains about 2.97g net carbs per 100g, making it a low-carb food option.