KETO VERDICTYES
Cauliflower offers a lower-carbohydrate ingredient for vegetable sides and recipe experiments. The published reference is 3g net carbs per 100 g.
Is Cauliflower Keto?
Cruciferous
YOUR PORTION
How much are you having?
Per 100 g (raw). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
3gnet carbs in your portion
- Total carbs
- 5g
- Fiber
- 2g
- Protein
- 1.9g
- Fat
- 0.3g
- Calories
- 25
The 100 g reference amount provides 3g net carbs and can fit common keto portions.
- Net carbs (100 g)3g
- Protein (100 g)1.9g
- Fat (100 g)0.3g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (raw)
Net Carbs
3g
Total Carbs
5g
Fiber
2g
Protein
1.9g
Fat
0.3g
Calories
25
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
Generic reference: Cauliflower, raw. September 2026 arithmetic review used the existing USDA snapshot accessed 2026-07-09; it was not a fresh branded-product label check.
Nutrition record reviewed 2026-09-05. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- A packaged cauliflower crust is a different food: flour, cheese or starch can change its nutrition.
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.