Calories in Gobi (Cauliflower): Nutrition, Portions, and Diet Tips
Calories in Gobi (Cauliflower): Nutrition, Portions, and Diet Tips
Gobi (Cauliflower) has 23.0 kcal per 100 g, and 1 cup cooked (about 125 g) has 28.8 kcal. For protein, carbohydrate, and fat, that same serving gives you protein 2.2 g, carbohydrate 5.1 g, and fat 0.6 g. These figures come from cooked, boiled, drained cauliflower with no salt added, so they are a clean baseline before you add any oil, masala, or frying.
Nutrition Facts for Gobi (Cauliflower)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Gobi (Cauliflower), per 100 g | 23.0 | 1.8 | 4.1 | 0.5 |
| Gobi (Cauliflower), 1 cup cooked (about 125 g) | 28.8 | 2.2 | 5.1 | 0.6 |
Per 100 g, you are looking at protein 1.8 g, carbohydrate 4.1 g, and fat 0.5 g alongside the 23.0 kcal. The serving used on this page is 1 cup cooked (about 125 g), which is roughly one generous heap on a normal home plate. If you weigh your food, 100 g is the simplest reference point, and 1 cup cooked (about 125 g) is the practical kitchen measure.
Gobi (Cauliflower) Portions in Pakistani Kitchens
In most Pakistani homes, gobi is served as a sabzi with roti, as a dry fry with onion and tomato, or mixed with aloo. The serving used on this page, 1 cup cooked (about 125 g), is close to one small katori heaped with plain boiled or steamed gobi. If you cook it into a heavy aloo gobi, the numbers on this page describe the cauliflower alone, not the potatoes or the oil.
This matters because the vegetable itself is quiet, and the cooking method is loud. One cup cooked (about 125 g) of plain boiled gobi carries 28.8 kcal. The same cup tossed in a few tablespoons of oil and then deep fried can go far higher, and that change comes from the cooking fat rather than from the cauliflower. Many people eat more than one serving in a sitting, especially when the sabzi is the main dish, so it is worth checking how much actually ends up on your plate.
Gobi (Cohiflower) Compared With Other Foods
Among everyday Pakistani vegetables, gobi (Cauliflower) sits in the same light range as its neighbours. Palak (Spinach) has 23.0 kcal per 100 g, and 1 cup cooked (about 180 g) has 41.4 kcal, mainly because a cooked cup of palak is heavier and denser. Bhindi (Okra) has 22.0 kcal per 100 g, and 1 cup cooked (about 100 g) has 22.0 kcal. If you want to read more, see Palak (Spinach) and Bhindi (Okra). The takeaway is simple: per 100 g the three are close, and the difference on your plate mostly comes from how much the cooked cup weighs.
Is Gobi (Cauliflower) Good for Weight Loss?
Gobi (Cauliflower) can fit well into a calorie controlled diet, because 23.0 kcal per 100 g leaves you plenty of room for roti, daal, and a modest amount of oil elsewhere in the day. Whether that helps your weight goal depends on portion size and on how the dish is cooked, not on the vegetable alone. A large bowl of gobi cooked in generous oil, eaten on top of a full meal, adds up. The same gobi boiled or steamed, served as 1 cup cooked (about 125 g) at 28.8 kcal, keeps the day's total easier to manage. No single food causes weight loss, so use gobi as a low calorie filler alongside protein and fibre, and keep an eye on the cooking medium.
How to Eat Gobi (Cauliflower) Wisely
- Boil, steam, or pressure cook it, and measure the portion as 1 cup cooked (about 125 g) so you know it is 28.8 kcal before any oil is added.
- Count the cooking oil separately. The cauliflower brings protein 2.2 g, carbohydrate 5.1 g, and fat 0.6 g per serving, and almost all the fat you taste will come from the pan.
- Pair it with a protein like daal, chana, chicken, or egg, and one roti, so the meal keeps you full instead of leaving you hungry an hour later.
- Use it to bulk out mixed dishes. You can replace part of the potato in aloo gobi with extra cauliflower, since 1 cup cooked (about 125 g) adds only 28.8 kcal.
Who Should Be Careful
If you have diabetes, are pregnant, or have kidney or heart conditions, speak with a qualified doctor before making big changes to how you eat gobi (Cauliflower) or any other vegetable. Your medication, fluid needs, and overall meal plan may change what suits you. This page is general information only and cannot account for your personal health.
FAQ
How many calories are in Gobi (Cauliflower)? Gobi (Cauliflower) has 23.0 kcal per 100 g. A serving of 1 cup cooked (about 125 g) has 28.8 kcal, which is the measure used throughout this page.
What is the protein, carbohydrate, and fat content of Gobi (Cauliflower)? Per 100 g, the values are protein 1.8 g, carbohydrate 4.1 g, and fat 0.5 g. For 1 cup cooked (about 125 g), you get protein 2.2 g, carbohydrate 5.1 g, and fat 0.6 g.
Is Gobi (Cauliflower) good for weight loss? It can fit into a calorie controlled diet, since 23.0 kcal per 100 g is a light addition to a daily total. The outcome still depends on your portion size and cooking method, so plan the whole day rather than one dish.
If weight management is the goal, our calorie calculator can help plan the day, and Active Detox is available at Clinicaly alongside our all products range. For more everyday items see Pakistani food calories, and reach us any time through contact. You can also read our DRAP safety guide and learn more about Clinicaly.
Data source: USDA FoodData Central, Cauliflower, cooked, boiled, drained, without salt, fdcId 170397. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.