How much fiber is in cauliflower?
Cauliflower has 2.1 grams of fiber in 1 cup, chopped (107 grams), according to USDA FoodData Central. That is 8% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, cauliflower has 2 grams of fiber.
2.1gof fiber in 1 cup, chopped
8% of a 25 gram day
Fiber in cauliflower by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 floweret | 13g | 0.3g |
| 1 cup chopped (1/2" pieces) | 107g | 2.1g |
| 1 head small (4" dia.) | 265g | 5.3g |
| 1 head medium (5-6" dia.) | 588g | 11.8g |
| 1 head large (6-7" dia.) | 840g | 16.8g |
| 100 grams | 100g | 2g |
How cauliflower compares with other vegetables
Cauliflower ranks 10 of 22 vegetables in this library, by fiber in one serving.
- Broccoli2.4g
- Cabbage2.2g
- Cauliflower2.1g
- Brussels sprouts2g
- Zucchini2g
Each bar is one serving: broccoli, 1 cup, chopped; cabbage, 1 cup, chopped; cauliflower, 1 cup, chopped; Brussels sprouts, 1/2 cup, cooked; zucchini, 1 medium zucchini.
Light per cup
A cup of chopped raw cauliflower has 2.1 grams of fiber. A whole medium head has 11.8.
Cauliflower rice versus rice
A cup of cauliflower has 2.1 grams of fiber. A cup of cooked white rice has 0.6, and a cup of brown rice has 3.2.
More fiber alongside cauliflower
- Chickpeas: 12.5 grams in 1 cup, cooked
- Quinoa: 5.2 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
Not sure what your daily number should be? The fiber calculator works it out from your age and sex. For a longer list to shop from, see 50 high-fiber foods ranked by fiber.
Questions about fiber in cauliflower
- How much fiber is in cauliflower?
- Cauliflower has 2.1 grams of fiber in 1 cup, chopped, which weighs 107 grams. The number comes from USDA FoodData Central.
- Is cauliflower high in fiber?
- One serving, 1 cup, chopped, has 2.1 grams. That is 8% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Cauliflower ranks 10 of 22 vegetables in this library by fiber per serving.
- How much fiber is in 100 grams of cauliflower?
- 2 grams of fiber per 100 grams. The largest size USDA lists, 1 head large (6-7" dia.), weighs 840 grams and has 16.8 grams of fiber.
- How many cups of cauliflower would it take to reach 25 grams of fiber?
- About 12, at 2.1 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Cauliflower, raw, retrieved November 5, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.