Is Cauliflower Keto?

Cruciferous
Cauliflower sticker illustration
KETO VERDICTYES

Cauliflower is a keto superstar with only ~3g net carbs per 100g. Its mild flavor and versatile texture make it the perfect low-carb stand-in for rice, mashed potatoes, pizza crust, and more—an essential in any keto kitchen.

Cauliflower is a keto superstar with only ~3g net carbs per 100g. Its mild flavor and versatile texture make it the perfect low-carb stand-in for rice, mashed potatoes, pizza crust, and more—an essential in any keto kitchen.

  • Net carbs (100g)3g
  • Protein (100g)1.9g
  • Fat (100g)0.3g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
3g
Total Carbs
5g
Fiber
2g
Protein
1.9g
Fat
0.3g
Calories
25

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Very low net carbs: ~3g per 100g supports generous portions
  • Ultra-versatile: Replaces rice, potatoes, pizza crusts, and even pasta textures
  • Mild flavor: Adapts to seasonings and sauces without adding carbs
  • Satisfying bulk: Adds volume for fullness on fewer calories
  • Helpful fiber: ~2g per 100g supports digestion and satiety
  • Low calorie density: ~25 kcal per 100g for macro-friendly meals

HEALTH BENEFITS

  • High in vitamin C for immune support and collagen production
  • Contains sulforaphane and other isothiocyanates with potential anti-cancer activity
  • Provides choline to support brain health and lipid metabolism
  • Offers vitamin K for bone health and normal clotting
  • Anti-inflammatory phytonutrients may support metabolic health
  • Antioxidants aid natural detoxification pathways

PREPARATION SUGGESTIONS

CAULIFLOWER RICE

Pulse florets to rice-size and sauté in butter or olive-oil 5–7 minutes; season with salt, pepper, and garlic.

MASHED CAULIFLOWER

Steam until tender; drain well and mash with cream-cheese, butter, garlic, and parmesan-cheese.

ROASTED

Toss florets with olive-oil, salt, pepper; roast at 425°F (220°C) for 25–30 min. Finish with curry or parmesan-cheese.

PIZZA CRUST

Rice, microwave or steam, then squeeze dry; mix with egg and cheese, bake until set; top and bake again.

BUFFALO CAULIFLOWER

Roast florets, then toss with buffalo-sauce; serve with blue-cheese-dressing and celery.

CAULIFLOWER SOUP

Roast florets; blend with heavy-cream, bone-broth, garlic, and cheddar-cheese for a rich keto soup.

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