Cauliflower
A low-carbohydrate brassica with vitamin C, folate and sulforaphane precursors.
Nutrition per 100 g
Standardised to 100 g of cauliflower, raw for fair comparison. Typical serving: 1 cup chopped, raw (107 g) — 27 kcal per 107 g serving.
| Nutrient | Per 100 g | Per serving (107 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 25 kcal | 27 kcal | 100 kcal |
| Protein | 2 g | 2.1 g | 7.8 g |
| Carbohydrate | 5 g | 5.3 g | 19.6 g |
| Fat | 0.3 g | 0.3 g | 1.1 g |
| Fibre | 2 g | 2.1 g | 7.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cauliflower, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (107 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 67.1 mg | 71.8 mg | 75% |
| Folate | 97 µg | 104 µg | 24% |
| Minerals | |||
| Calcium | 20.4 mg | 21.8 mg | 2% |
| Iron | 0.33 mg | 0.35 mg | 2% |
| Magnesium | 14.2 mg | 15.2 mg | 3% |
| Phosphorus | 39.7 mg | 42.5 mg | 3% |
| Potassium | 274 mg | 293 mg | 6% |
| Sodium | 20 mg | 21.4 mg | <1% |
| Zinc | 0.23 mg | 0.25 mg | 2% |
| Copper | 0.024 mg | 0.026 mg | 3% |
| Manganese | 0.14 mg | 0.15 mg | 6% |
Source: USDA FoodData Central — Cauliflower, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cauliflower?
- Bulks out meals for a fraction of the calories of rice or potato.
- Glucosinolates are the compounds behind brassica research interest.
- Roasting turns it sweet, which converts most sceptics.
How to include it
- Roast florets at high heat with cumin until browned.
- Blitz raw into rice-sized pieces and fry for two minutes.
- Blend cooked florets into soups for creaminess without cream.
Things to consider
- Fermentable carbohydrates can cause bloating in larger portions.
- Boiling leaches vitamin C — steam or roast instead.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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