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How much fiber is in cauliflower?

2.9 gfiber in 1 cup, cooked (124 g)

That’s 10% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).

Cauliflower
Per serving
2.9 g
Daily Value
10%
Per 100 g
2.3 g
In vegetables
#19 of 73

Soluble and insoluble fiber

Soluble 0.6 g (22%)Insoluble 2.2 g (78%)

Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.

Counts toward your 20 plants a week in FiberKit.

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Compared with other vegetables

Vegetables with the most fiber per serving
#FoodServingFiber% DVSoluble · insoluble
1Acorn squash1 cup, cubes, baked1 cup, cubes, baked9 g32%
2Collard greens1 cup, chopped, cooked1 cup, chopped, cooked7.6 g27%No split data
3Artichoke1 medium, cooked1 medium, cooked6.8 g24%
4Butternut squash1 cup, cubes, baked1 cup, cubes, baked6.6 g24%
5Jicama1 cup, sliced, raw1 cup, sliced, raw5.9 g21%No split data
19Cauliflower1 cup, cooked1 cup, cooked2.9 g10%

All 73 vegetables, ranked

Questions

How much fiber is in cauliflower?

Cauliflower has 2.9 g of fiber in 1 cup, cooked (124 g), 10% of the Daily Value. That’s 2.3 g of fiber per 100 g.

Is cauliflower high in fiber?

It’s a good source. One serving gives 10% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.

Is the fiber in cauliflower soluble or insoluble?

Both. A serving has 0.6 g of soluble and 2.2 g of insoluble fiber, so it’s 22% soluble.

How does cauliflower compare with other vegetables?

It ranks #19 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.

What’s a higher-fiber swap for cauliflower?

Cooked broccoli has 5.1 g in 1 cup, chopped. That’s 2.2 g more than a serving of cauliflower. Also try green beans (4 g) or frozen mixed vegetables (4 g).

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Cauliflower: 2.9 g fiber per 1 cup, cooked
10% of the Daily Value. 0.6 g soluble, 2.2 g insoluble. 2.3 g per 100 g.
Source: FiberKit, USDA FoodData Central
Plain text version

Fiber: USDA FoodData Central, SR Legacy, FDC ID 170397. Values are for the serving shown and vary with variety and cooking.