Vegetable

How much fiber is in cauliflower?

Cauliflower has 2.1 g of fiber per 1 cup chopped (107 g). That is 8% of the 28 g daily value and a moderate amount for a vegetable. Per 100 g it works out to 2 g, which ranks 30 of 60 vegetables in the FiberUp database. About 29% of that fiber is soluble and 71% insoluble. It would take 12 servings to reach the 25 g adequate intake for women and 19 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

2.1g

per 1 cup chopped

per 100 g

daily value

#30of 60

vegetables

Soluble vs insoluble

Soluble 0.6g 29% Insoluble 1.5g 71%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About cauliflower and fiber

Cauliflower comes in at 2.1 grams per cup chopped, lower than broccoli. It is high FODMAP because of mannitol, so people on a low-FODMAP plan usually keep it to a small portion.

Counts toward plant diversityHigh FODMAP at this serving

How cauliflower compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Cooked Spinach	1/2 cup	2.2 g	2.4 g	8%
Raw Cabbage	1 cup shredded	2.2 g	2.5 g	8%
Spaghetti Squash	1 cup cooked	2.2 g	1.4 g	8%
Sauerkraut	1/2 cup	2.1 g	2.8 g	8%
Cauliflower	1 cup chopped	2.1 g	2 g	8%
Romaine Lettuce	2 cups	2 g	2.1 g	7%
Zucchini	1 medium	2 g	1 g	7%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

12×

servings of cauliflower to reach 25 g, the adequate intake for adult women

19×

servings of cauliflower to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for cauliflower

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Cauliflower, raw	1.9 g	–	–
Cauliflower, green, raw	3.2 g	–	–
Cauliflower, cooked, boiled, drained, without salt	2.3 g	–	–
Cauliflower, frozen, unprepared	2.3 g	–	–
Cauliflower, green, cooked, with salt	3.3 g	–	–
Cauliflower, frozen, cooked, boiled, drained, without salt	2.7 g	–	–
Cauliflower, green, cooked, no salt added	3.3 g	–	–
Cauliflower, cooked, boiled, drained, with salt	2.3 g	–	–

Frequently asked questions

How much fiber is in cauliflower?

1 cup chopped of cauliflower, about 107 grams, contains 2.1 grams of dietary fiber. That is 2 grams of fiber per 100 grams and 8% of the 28 gram daily value.

Is cauliflower high in fiber?

Not especially. Cauliflower has 2.1 g per serving, which ranks 30 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in cauliflower soluble or insoluble?

About 29% of the fiber in cauliflower is soluble (0.6 g) and 71% is insoluble (1.5 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of cauliflower would reach a daily fiber goal?

It would take about 12 servings to reach 25 g (the adequate intake for adult women) and 19 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.