Short answer: Very few — about 3 g net carbs per 100 g. Cauliflower is a premier low-carb vegetable (<5 g carbs per 100 g: eat freely to satiety). One cup (107 g) costs roughly 3.2 g net carbs, making it the supreme low-carb substitute for mash, rice, and potato bakes.
| Per 100 g | Total carbs | Fibre | Net carbs | Fat | Protein | Carb band |
|---|---|---|---|---|---|---|
| Cauliflower, raw | 5 g | 2 g | 3 g | 0.3 g | 1.9 g | Low-carb |
One cup chopped (107 g) has about 5.4 g total carbs, 2.1 g fibre and 3.2 g net carbs.
Source: USDA FoodData Central.
What to watch for
Fresh heads are usually the cheapest option, and often cost less at local green-grocers. Frozen florets are equally good carb-wise and convenient with zero trimming waste.
Where it gets tricky is commercial pre-made “cauli” convenience products. Frozen cauliflower cheese bakes can look compliant on the front while the cheese sauce is thickened with wheat flour. Supermarket cauli pizza bases and pre-seasoned cauli rice packets also frequently include rice flour, potato starch, or dextrose. Always check the ingredient list and the carbohydrate line per 100 g.
Cooking method shifts texture more than macros:
- For cauli mash: The classic beginner error is under-draining. Steam or boil florets until tender, drain thoroughly, let the hot pot steam-dry the florets for two minutes, then blend with real butter, cream cheese, salt, and black pepper.
- For cauli rice: Blitz raw florets coarsely in a food processor, then sauté quickly in butter or lard over high heat so it crisps rather than steams soggy.
What to eat instead
Broccoli is the closest low-carb cousin at ~4 g net per 100 g. Baby marrows (courgettes/zucchini) run ~2 g net carbs and make wonderful noodles or pan-fries. Cabbage (about 3.5 g net) is the great-value budget low-carb hero: roast cabbage wedges with butter and coarse salt for an easy weeknight braai side.
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General information only, not medical advice. If you take medication for diabetes or blood pressure, talk to your doctor before changing how you eat. Last updated: 2026-09-19. Sources listed on each page.