In this article, I’ve put together charts so you can quickly work out the exact weights and calories of various portions of whole cauliflower, cauliflower florets, and cauliflower rice.
If you need to work out how much cauliflower you need to feed your family, take a look at the serving calculator further down this page.
How Much Does a Whole Cauliflower Weigh?
Because cauliflowers are a natural product that is grown using various varieties, the weight of a whole cauliflower is difficult to categorize into one average weight.
To keep things simple, I’ve categorized average cauliflower weights into four different sizes, which are small, medium, large and extra-large.
The chart below shows conversion weights from metric to imperial for each size category of cauliflower:
|Cauliflower size||Average weight in metric||Average weight in imperial|
|Small||Less than 500g/0.5kg||Less than 17.6oz/1.1lb|
|Medium||500 – 750g/0.5 – 0.75kg||17.6 – 26.5oz/1.1lb – 1.7lb|
|Large||750g – 1000g/0.75 – 1kg||26.5 – 35.3oz/1.7 – 2.2lb|
|Extra-Large||1000g/1kg plus||35.3oz/2.2lb plus|
How Much Do Cauliflower Florets Weigh?
I weighed a large number of cauliflower florets from different-sized whole cauliflowers to get an average weight per floret.
The average weight of an individual cauliflower floret is 42g (1.48oz) and a floret of this size contains 10 calories in kcal (as per MyFitnesspal).
Cauliflower florets range in size with the smallest weighing around 20g (0.7oz) and the largest weighing around 60g (2.1oz).
How Much Does a Cup Cauliflower Weigh?
I weighed a cup of small cauliflower florets and found the following:
The average weight of one US cup of uncooked cauliflower is 100g/3.5oz.
For cauliflower rice cup weights, see the next section.
|One US cup of cauliflower|
How Much Cauliflower is in a Serving?
WebMD confirms that a serving of cauliflower is around 100g.
A 100g/3.53oz serving of cauliflower is equal to two large florets or three smaller ones. 100g of cauliflower contains 25 calories (in kcal) per serving.
To get an idea of what 100g of cauliflower looks like, take a look at the next image.
Cauliflower Serving Calculator
If you need to plan for a meal that includes cauliflower, then use the calculator below to work out how much you’ll need for your party size (in both metric and imperial weights).
This calculator is based on an edible cauliflower weight with leaves and stalks removed, with a serving being either average-sized (100g) or larger (150g) per person.
Cauliflower Weight and Calorie Chart
Use the chart below to find more cauliflower serving weights and calories, these figures are based on an average cauliflower floret weighing 42g (1.48oz) and that each one contains 10 calories (in kcal).
|Cauliflower Serving Size||Average Weight||Calories (in kcal)|
|1 average floret||42g/1.48oz||10|
|2 average florets||84g/2.96oz||21|
|3 average florets||126g/4.44oz||31|
|4 average florets||168g/5.93oz||42|
|5 average florets||210g/7.41oz||52|
|6 average florets||252g/8.9oz||63|
|7 average florets||294g/1.37oz||73|
|8 average florets||336g/11.85oz||84|
|9 average florets||378g/13.33oz||94|
|10 average florets||420g/14.82oz||105|
|1/3 US cup cauliflower florets||33.3g/1.17oz||8|
|1/2 US cup cauliflower florets||50g/1.76oz||12|
|1 US cup cauliflower florets||100g/3.53oz||25|
|1/3 US cup cauliflower rice||33.3g/1.17oz||8|
|1/2 US cup cauliflower rice||50g/1.76oz||12|
|1 US cup cauliflower rice||100g/3.53oz||25|
Cauliflower Rice Weights and Calories
Cauliflower Rice Servings Per Person
The recommended serving size of cauliflower is 100g (3.53oz) or one US cup which is the same for cauliflower rice.
100g of cauliflower rice is equal to two large florets or three smaller ones and each serving contains 25 calories (in kcal).
To get an idea of what 100g of cauliflower rice looks like in a serving bowl take a look at the image below, where I grated 100g of cauliflower into rice:
The image below shows what 150g of cauliflower rice looks like if you prefer a slightly larger portion. A 150g portion of cauliflower rice contains 38kcal in total.
How Much Does a Cup of Cauliflower Rice Weigh?
I grated and weighed a full US cupful of cauliflower rice and found the following information:
One US cup of cauliflower rice weighs 100g (3.53oz), which is the recommended serving size for cauliflower. Each cup contains 25 calories (in kcal).
Half a US cup of cauliflower rice weighs 50g (1.76oz) and contains 12 calories (in kcal).
For more Cauliflower Rice Cup serving weights and calories, take a look at the chart below.
|Number of US cups of cauliflower rice||Weight (in grams & ounces)||Calories (in kcal)|
|1/3 US cup||33.3g/1.17oz||8|
|1/2 US cup||50g/1.76oz||12|
|1 US cup||100g/3.53oz||25|
|2 US cups||200g/7.05oz||50|
|3 US cups||300g/10.58oz||75|
|4 US cups||400g/14.11oz||100|
|5 US cups||500g/17.64oz||125|
More Cauliflower Weight FAQs
An average medium-sized cauliflower weighs around 500 – 750g (17.6-26.5oz), with the leaves and stalks removed, a head of cauliflower provides around 3-5 US cups of small florets or cauliflower rice.
In most cases, the leaves and thick parts of a cauliflower stalk are removed from a cauliflower head before its used. These waste parts of the cauliflower weigh around 200g (7.1oz) on average.
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