Keto Foods

Is Cauliflower Keto or Too High in Carbs?

By Bree

Even though cauliflower is an incredibly popular veggie choice for many people on the keto diet, when you look at the nutritional content of cauliflower (see below), you’ll see that it’s quite low in both protein and dietary fat–especially when compared to its carb total. So is cauliflower keto?

Is Cauliflower Keto?

Let’s take an in-depth look and find out.

Cauliflower seems to be all the rage amongst people on low carb diet plans. Here are some of the reasons why it’s become so popular:

  • Cauliflower is low in calories and low in carbs, making it an attractive option to use for side dishes.
  • Cauliflower is incredibly nutrient-dense, offering you an abundance of essential vitamins, minerals, and other micronutrients.
  • Cauliflower is a good source of dietary fiber, antioxidants, and anti-inflammatory compounds.
  • Cauliflower has a rather mild flavor compared to some other veggie options.
  • Cauliflower is incredibly versatile for low carb diets; cauliflower can easily be used as a replacement for high carb foods like rice and mashed potatoes.

Is Cauliflower Keto?

Cauliflower can 100% be considered a keto-friendly food. While it may not exactly be the best source of fat or protein that you’ll be eating, it’s still a low calorie, low carb veggie that provides you with a ton of great health benefits.

Cauliflower is rich in vitamins, minerals, and other essential micronutrients that are just as important as making sure that you’re hitting your protein and fat macros while on the keto diet.

There’s also the fact that cauliflower is considered by many to be the ‘go to’ substitute for making keto-friendly versions of many carb heavy dishes like rice, mashed potatoes, or even casserole dishes.

Cauliflower Nutrition Facts

If you’ve ever been curious as to how cauliflower compares to other vegetables as far as its nutritional content goes, then we’ve got you covered. Here’s the exact nutrition breakdown for approximately 100 grams of cauliflower:

  • 25 calories
  • 0.3 grams fat
  • 1.9 grams protein
  • 5 grams carbs
  • 2 grams dietary fiber
  • 1.9 grams sugar
  • 0 mg cholesterol
  • 30 mg sodium
  • 299 mg potassium

Good Keto Cauliflower Recipes

Addictive Garlic Roasted Cauliflower



Homemade Keto Mashed Cauliflower



Keto Cauliflower Mac and Cheese



Twice Baked Loaded Keto Cauliflower Casserole



Easy Keto Cauliflower Rice



7-Ingredient Cauliflower and Cheddar Soup



Keto Pork Cauliflower Fried Rice



Jalapeno Popper Dip with Garlic Roasted Cauliflower Bites



Cauliflower Keto Pizza Casserole


Health Benefits of Cauliflower

Since cauliflower is such a nutrient-dense veggie option, it’s only natural that it would also provide you with some great health benefits as well. Here are some of the top health benefits that cauliflower offers:

  • Good source of dietary fiber. Cauliflower is rich in dietary fiber, which is required for several key bodily functions. Fiber helps with promoting overall digestive health, keeping bowel movements regular, and there’s even some evidence to show that it may help to protect against certain types of disease as well. (1)
  • Helps protect against disease. In addition to its fiber content, cauliflower is also a great source of antioxidants. These disease-fighting compounds work to protect your cells against the harmful damage caused by free radicals that can contribute to diseases like cancer.
  • Rich in choline. Another nutrient that cauliflower is particularly rich in is choline. This is important because there really aren’t that many dietary sources of this nutrient; eggs are another good source of it for keto dieters. Choline is required by the body for many key functions, including DNA synthesis and maintaining cellular integrity. (2)
  • Relieves chronic inflammation. Cauliflower is a particularly good source of the antioxidant vitamin C, which has proven benefits when it comes to boosting the immune system and relieving inflammation within the body. Some studies have even found that vitamin C may play a key role in preventing diseases like heart disease and cancer. (3)

Keto Cauliflower Alternatives

If you’re looking for something to substitute for cauliflower, you’ll be happy to know that there are plenty of other low carb veggie options that are just as healthy to choose from. Here are some of our favorite keto-friendly cauliflower alternatives:

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