Cauliflower
Low GI
GL 5.5 per piece (545 g) · GL 1 per 100 g
- Extremely low glycemic load
- Low protein density
Cauliflower has a glycemic index of 15 (Low). One piece (545 g) adds a glycemic load of 5.5.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2685573 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Cauliflower
- Boiled cauliflowerGI 15 · GL 1 per 100 g boiled
- GI 20 · GL 1 per 100 g hash brown bake
Cauliflower casserole (riced cauliflower instead of potatoes) - GI 15 · GL 1 per 100 g herb salad
Cauliflower herb salad with vinaigrette - GI 15 · GL 1 per 100 g mashedbites
Cauliflower mashed and baked into small bite-sized pieces - GI 15 · GL 1 per 100 g panade
Cauliflower puree - GI 20 · GL 1 per 100 g flats
Cauliflower rounds (baked, made from riced cauliflower and eggs) - GI 15 · GL 1 per 100 g stem leaves
Cauliflower stem and leaves
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Cauliflower is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 100 g | 1 |
| 1 medium head | 545 g | 5.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 25 kcal |
| Carbohydrates | 5 g |
| Sugars (Total) | 1.9 g |
| Natural | 1.9 g |
| Added | 0 g |
| Fiber | 2 g |
| Soluble | 0.6 g |
| Insoluble | 1.4 g |
| Protein | 1.9 g |
| Fat | 0.3 g |
| Saturated | 0.1 g |
| Unsaturated | 0.1 g |
| Sodium | 30 mg |
Processing Level
Why this score?
- Extremely low glycemic load
- High water content for hydration
- Versatile low-carb vegetable substitute
- Low protein density
- Low micronutrient profile compared to cruciferous alternatives
Allergens
No EU-14 allergen listed
Recipes with Cauliflower
-
Beef Rendang with Cauliflower Rice 55 min · 12 ingredients · advanced -
Bibimbap Bowl with Cauliflower Rice and Gochujang Egg 35 min · 11 ingredients · medium -
Low-Glycemic Cauliflower Fritters with Avocado 33 min · 9 ingredients · easy -
Roasted Cauliflower & Wild Rice Salad with Lentils 60 min · 11 ingredients · medium -
Low-Glycemic Cauliflower Tabbouleh with Fresh Herbs 15 min · 10 ingredients · easy -
Low-Glycemic Roasted Carrot Soup with Cauliflower 65 min · 12 ingredients · easy -
Ginger Pork Shōgayaki with Cauliflower Rice 20 min · 8 ingredients · medium -
Low-Glycemic Chicken and Cauliflower Rice Soup 32 min · 10 ingredients · easy -
Low-GI Lohikeitto: Finnish Creamy Salmon Soup 45 min · 16 ingredients · medium -
Low-Glycemic Mexican Chicken Stew 45 min · 10 ingredients · medium -
Mediterranean Roasted Cauliflower Bowl with Tahini Drizzle 45 min · 17 ingredients · easy -
Low-Glycemic Roasted Cauliflower with Global Spice Variations 40 min · 16 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Cauliflower?
Cauliflower has a glycemic index of 15 (Low). One piece (545 g) has a glycemic load of 5.5; per 100 g the glycemic load is 1.
Is Cauliflower good for people with insulin resistance?
Cauliflower has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Cauliflower has the lowest glycemic load?
Cauliflower has the lowest glycemic load of all forms of Cauliflower in this database (1 per 100 g).
Check Cauliflower in the Logi app, with your portion.
