Raw cauliflower gives roughly 16–17 mcg of vitamin K per cup, and boiled cauliflower lands near 17 mcg per cup.
Cauliflower looks plain, yet its vitamin K can swing your daily totals faster than you’d guess. If you track nutrients, cook for a family member on a vitamin-K-sensitive medicine, or you just want cleaner label math, start with the question how much vitamin k is in cauliflower? and turn it into two numbers: micrograms per serving and what that means against the Daily Value.
This guide sticks to measured database entries and shows the quick math you can use at the cutting board.
How Much Vitamin K Is In Cauliflower? By Serving Size
The figures below come from USDA FoodData Central entries as displayed by MyFoodData for common measures of raw cauliflower and cooked cauliflower (boiled, drained). The Daily Value for vitamin K on U.S. labels is 120 mcg for adults and children age 4+.
| Serving | Vitamin K (mcg) | %DV (120 mcg) |
|---|---|---|
| Raw, 1 cup chopped (107 g) | 16.6 | 14% |
| Raw, 100 g | 15.5 | 13% |
| Raw, 50 g | 7.8 | 6% |
| Cooked, boiled & drained, 1 cup (124 g) | 17.1 | 14% |
| Cooked, 100 g | 13.8 | 12% |
| Cooked, 50 g | 6.9 | 6% |
| Large plate, 2 cups cooked (248 g) | 34.2 | 29% |
| Small side, 1/2 cup cooked (62 g) | 8.6 | 7% |
If you want to double-check the label math, the FDA Daily Values table lists vitamin K at 120 mcg per day for the %DV used on Nutrition Facts panels.
What “Vitamin K” Means On Food Data
Food tables list vitamin K as micrograms (mcg). For vegetables, that number is mainly vitamin K1, also called phylloquinone. It’s a fat-soluble vitamin, so your body absorbs more when the meal includes some fat, like olive oil, yogurt, tahini, nuts, or eggs.
Food labels in the United States do not have to list vitamin K unless it’s added to the food. That’s why databases are handy when you want a steady routine.
Daily Value Versus Recommended Intake
%DV helps you compare foods using a single standard. The 120 mcg vitamin-K Daily Value is a label reference, not a personal prescription. The NIH Office of Dietary Supplements lists average daily recommended amounts that differ by age and sex, and it also explains why steady intake matters for people using vitamin K–antagonist medicines.
You can read the details on the NIH ODS Vitamin K consumer fact sheet. Keep your intake consistent if your clinician has you on warfarin or a related medicine, and get personal guidance before making big shifts.
Why Raw And Cooked Cauliflower Can Look Similar
At first glance, the table may surprise you: raw and boiled cauliflower land in the same ballpark per cup. That’s because “per cup” is a volume measure, and cooked florets get softer and heavier per cup than raw chopped pieces. The cooked entry shown here uses 124 g per cup, while the raw entry uses 107 g per cup.
Once you shift to 100-gram math, the difference shows up. Raw cauliflower is listed at about 15.5 mcg per 100 g, while boiled and drained cauliflower is about 13.8 mcg per 100 g. Some vitamin K can leach into cooking water, and some database variation comes from cultivar, season, and lab sampling.
Cooking Methods And What Usually Changes
- Boiling: Water contact can move some vitamin K into the pot. Draining tosses that liquid.
- Steaming: Less water contact, so losses can be smaller.
- Roasting: Little water contact; the main change is shrinkage, which can raise nutrients per bite.
- Microwaving: Short cook time and low water can keep numbers close to raw on a weight basis.
Databases won’t match your kitchen with perfect precision. Still, you can get close enough for meal planning by using grams and repeating the same prep method.
Portion Math That Makes Meal Planning Easy
If you weigh your cauliflower, the math is quick. Start with the per-100-gram number, then scale it to your bowl.
Simple Formula
Vitamin K (mcg) = (grams eaten ÷ 100) × vitamin K per 100 g
Using the figures above, 150 g of raw cauliflower is (150 ÷ 100) × 15.5 = 23.25 mcg. A 200 g serving of boiled cauliflower is (200 ÷ 100) × 13.8 = 27.6 mcg. When you ask how much vitamin k is in cauliflower?, this gram math keeps the answer steady.
If you don’t own a scale, use cups as your steady anchor. Keep the same cut size and packing style each time. A loosely packed cup of chopped raw florets can be lighter than a tightly packed cup, so pick one method and stick with it.
Vitamin K In Cauliflower In Real Meals
Cauliflower rarely shows up alone. Oil, dairy, and other vegetables change absorption and daily totals. This section helps you think in “plates,” not isolated foods.
Pairing With Fat Without Going Heavy
Since vitamin K is fat-soluble, pair cauliflower with an amount of fat you already enjoy. A teaspoon of olive oil in a roasted tray, a spoon of yogurt in a sauce, or a scatter of toasted nuts can do the job. You don’t need a greasy dish to get good uptake.
When Cauliflower Moves The Needle Most
Cauliflower’s vitamin K is moderate compared with greens like spinach or kale, yet portion size can still stack up. Two cups cooked hits about 34 mcg in the table. Add a salad with leafy greens and you can jump much higher in a single meal. If you’re trying to keep vitamin K steady, keep the whole plate in view.
When Consistency Matters More Than The Exact Number
Most people can treat cauliflower as a regular vegetable without second thoughts. The group that needs steadiness is people using vitamin K–antagonist medicine, such as warfarin. For them, swings in vitamin K intake can change how the medicine performs.
That does not mean “avoid cauliflower.” It means keep your routine steady: similar portions, similar frequency, similar prep. If you want to raise or lower your intake, do it gradually and with personal guidance from a clinician who knows your meds and lab results.
Other Times To Track More Closely
- After a major diet shift, like moving to mostly home-cooked meals
- During a new supplement routine that includes vitamins A, D, E, or K
- When you start batch-cooking vegetables for the week
Quick Reference: Common Cauliflower Portions
The table below turns the raw and boiled figures into fast “what’s on my plate” estimates. It uses the per-100-gram values derived from the same USDA entries shown earlier. Use it as a planning aid, then keep your own routine steady.
| Portion On The Plate | Vitamin K (mcg) | Notes |
|---|---|---|
| Raw, 1/2 cup chopped | 8 | Close to 50–55 g, depending on chop |
| Raw, 1 cup chopped | 17 | Matches the 107 g database cup measure |
| Raw, 2 cups chopped | 33 | Great for a big bowl of florets |
| Boiled, 1/2 cup | 9 | Uses the 124 g per cup cooked measure |
| Boiled, 1 cup | 17 | Common side portion |
| Boiled, 2 cups | 34 | Large plate, or a meal prep box |
Shopping, Storage, And Prep Notes
Vitamin K sits in the plant tissue, so the biggest swings in your bowl usually come from how much you eat, not from storage quirks. Still, a few habits keep your portions predictable.
Buying For Predictable Portions
- Pick heads that feel heavy for their size; denser curds give steadier cup weights.
- Trim leaves and weigh florets after trimming if you track grams.
- If you buy florets, check the cut size. Smaller pieces pack tighter in a measuring cup.
Storing Without Off Flavors
- Keep cauliflower cold and dry. Moisture speeds browning and soft spots.
- Store unwashed in a breathable bag or a loosely closed container.
- Wash right before cooking, then dry well if roasting.
Practical Ways To Use Cauliflower Without Getting Bored
If you eat cauliflower often, the trick is texture. Change the cut, change the heat, change the seasoning.
Three Easy Formats
- Roasted florets: High heat, spaced out on the tray, with oil and salt. Finish with lemon.
- Steamed and smashed: Steam until tender, smash with a fork, stir in yogurt and garlic.
- Cauliflower “rice”: Pulse raw florets, then quick-cook in a pan with a little oil.
Keep the serving size steady, then let flavor do the work. That way you can enjoy it often without guessing your vitamin K totals each time.
Frozen, Riced, And Packaged Cauliflower Numbers
Frozen cauliflower and bagged “rice” can be handy when you want repeatable portions. The vitamin K will be in the same range as fresh cauliflower when the product is plain cauliflower with no sauce. What changes is how easy it is to measure.
With frozen florets, weigh what you cook. Ice glaze and extra moisture can throw off cup measures. With riced cauliflower, a measuring cup packs tight, so grams give clear math. If the package lists a serving in grams, stick to that serving and track it the same way each time.
Common Mix Ups When Tracking Vitamin K
Vitamin K tracking goes sideways in a few predictable ways. Catch these early and your numbers stay calm.
Cups Versus Grams
A “cup” changes with cut size and packing. If you chop small, the cup gets heavier. If you measure loosely, the cup gets lighter. If you want repeatable totals, weigh your usual serving once, write it down, and use that gram target from then on.
Raw Versus Cooked Entries
Database entries can be listed by raw weight, cooked weight, drained weight, or “as purchased.” Pick the entry that matches what you eat. If you boil cauliflower and drain it, use a drained cooked entry, not raw.
Restaurant Portions
Restaurant portions vary. If you need steadiness, split the dish or choose a smaller side.
Steady Intake Checklist For Vitamin K Sensitive Diets
If you’re on a vitamin K–antagonist medicine, steadiness beats perfection. Use this checklist to keep your week predictable.
- Pick one cauliflower portion you enjoy (one cup cooked, or 150 g, or whatever fits your meals).
- Keep the same prep style most days, since boiling, steaming, and roasting can land in slightly different ranges.
- Batch cook on the same day each week so portions and leftovers follow the same rhythm.
- When you change your vegetable routine, change it slowly and ask your clinician how to handle labs and dose changes.
Vitamin K In Cauliflower Takeaway
Using USDA FoodData Central entries, raw cauliflower lands around 16–17 mcg of vitamin K per cup and boiled, drained cauliflower is near 17 mcg per cup for most home kitchens, too. On the 120 mcg Daily Value scale, that’s about 14% per cup. The number rises or falls with portion size, so grams or a consistent cup measure are your best tools with cups or grams.