Is Cauliflower keto?
Keto in moderation 3.2 g net carbs per one cup chopped (107 g) — 16% of a 20 g keto day.
Short answer: In moderation. One cup chopped (107 g) of cauliflower: 3.2 g net carbs — 16% of a strict 20 g keto day — with 0.3 g fat and 2 g protein.
Log cauliflower in KetoraFree. Weigh it once and Ketora remembers your portion.
Cauliflower is the workhorse of keto cooking: rice, mash, pizza base and gratin all start here. Its mild flavour takes on whatever fat and seasoning you cook it with.
How cauliflower fits a keto carb budget
On a 20 g day you could eat about 6.2 servings before reaching the limit — in practice cauliflower will never be what pushes you over.
Worked example. 107 g of cauliflower = 5.4 g total carbs − 2.1 g fibre = 3.2 g net carbs, 0.3 g fat, 2 g protein and 27 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per one cup chopped (107 g) |
|---|---|---|
| Calories | 25 kcal | 27 kcal |
| Fat | 0.3 g | 0.3 g |
| Protein | 1.9 g | 2 g |
| Total carbohydrate | 5 g | 5.4 g |
| Fibre | 2 g | 2.1 g |
| Net carbs | 3 g | 3.2 g |
Where the energy comes from:
How to eat cauliflower on keto
- Squeeze riced cauliflower dry before frying for a better texture.
- Mash with butter and cream cheese instead of potato.
Keto recipes with cauliflower
Compared with other vegetables
Cauliflower ranks #12 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in cauliflower?
Cauliflower has about 3 g of net carbs per 100 g (5 g total carbohydrate minus 2 g fibre), and about 3.2 g per one cup chopped (107 g).
Can you eat cauliflower on keto?
In measured portions. One one cup chopped uses about 16% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.