Cauliflower vitamin information: energy, carbs, fiber

Cauliflower is a wholesome vegetable stuffed with fibre, nutritional vitamins and minerals. It is much like broccoli however positively extra versatile as a result of it may be made into rice and flour — an important different for these on a celiac or keto weight loss program.

This text explains the dietary information of cauliflower, what occurs whenever you eat it, and one of the best methods to arrange it.

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Dietary information about cauliflower: 1 cup

One cup of uncooked, chopped cauliflower accommodates the next vitamins:

  • Protein: 2.05 grams (g)
  • Carbohydrates: 5.32 g
  • Fiber: 2.14 g
  • Calcium: 23.5 milligrams (mg)
  • Magnesium: 16 mg
  • Phosphorus: 47.1 mg
  • Potassium: 320 mg
  • Sodium: 32.1 mg
  • Vitamin C: 51.6 mg
  • Folic acid: 61 micrograms (mcg)
  • Choline: 47.4 mg
  • Vitamin Okay: 16.6 micrograms

Cauliflower is taken into account a superfood on account of its excessive ranges of vitamins. Additionally it is a low-calorie meals with solely 25 energy in a single cup.

Minerals, nutritional vitamins and compounds present in cauliflower

Cauliflower is a wonderful supply of many nutritional vitamins, minerals and compounds. It is naturally gluten-free, making it a good selection in all its types for individuals who cannot eat gluten.

Cauliflower is a keto-friendly vegetable

Folks on a low-carb weight loss program typically flip to cauliflower as a result of it’s low in carbohydrates however excessive in vitamins. These on a gluten-free weight loss program shall be joyful to find cauliflower rice and cauliflower flour as gluten-free, low-carb alternate options to wheat and different grains.


Adults want 28-34 grams of fiber day by day. Incorporating greens and different meals that include fiber is a complete method to make sure you get sufficient of this very important nutrient.

Dietary fiber improves digestive well being and reduces the danger of:

Solely about 5% of individuals get the really useful day by day consumption, so consuming broccoli may very well be a technique to attain your aim.


Greens from the Brassica household, reminiscent of cauliflower, are glorious sources of antioxidants. Antioxidants are important as a result of they shield your physique from free radical injury, which happens because of publicity to compounds that trigger cell injury.

Researchers have discovered that the inedible components of cauliflower, such because the leaves, truly include the best quantities of antioxidants, main them to counsel that they could be helpful for growing new food-related merchandise.


Choline It’s a compound that helps your physique metabolize. Relating to greens, cauliflower is likely one of the greatest sources of choline.

Choline is useful for the next:

  • reminiscence
  • temper
  • Muscle management
  • Mind and nervous system capabilities

The really useful consumption for adults is 425-550 mg per day. It might look like rather a lot, however many meals sources are excessive in choline. For instance, one boiled egg accommodates 147 mg.

Nutritional vitamins C and Okay

Cauliflower is of course excessive in nutritional vitamins C and Okay. Adults ought to get 75-90 mg of vitamin C and 90-120 micrograms of vitamin Okay day by day. Cauliflower accommodates 51 mg of vitamin C and 16 micrograms of vitamin Okay.

Vitamin C is a water-soluble vitamin, which implies it’s not saved within the physique, and that you must get sufficient via meals each day. This nutrient is useful for the pores and skin, particularly wound therapeutic, and performs a job in boosting the immune system.

Vitamin Okay is a fat-soluble vitamin. This implies your physique can retailer it. Vitamin Okay is crucial for blood clotting and bone metabolism.


Cauliflower accommodates many minerals, together with:

  • Calcium: Greens, particularly leafy greens reminiscent of cabbage, are a superb supply of calcium. Every cup accommodates 23 grams of calcium, and cauliflower accommodates the identical quantity as half a cup of contemporary cabbage.
  • Magnesium helps with muscle and nerve perform, controlling blood glucose, and regulating blood strain. At 16 mg per cup, it’s much like broccoli. Adults want 310-420 mg per day.
  • Phosphorus is present in bones, enamel, DNA, and RNA. Adults want 700-1250 mg per day. Cauliflower is likely one of the greatest plant sources of this important mineral.
  • Potassium is crucial for regular cell perform, fluid quantity, and plasma. Most individuals most likely consider bananas after they consider potassium as a result of they’re very excessive within the mineral. A medium-sized banana accommodates 422 mg of potassium, whereas one cup of cauliflower accommodates 320 mg.

What occurs whenever you eat cauliflower?

Analysis has discovered that consuming cruciferous greens, together with cauliflower, could forestall most cancers by:

  • Shield cells from DNA injury
  • Inactivation of cancer-causing substances
  • Present antiviral and antibacterial results
  • Inducing cell demise in inactivated cells
  • Inhibiting most cancers cell migration

Whereas cauliflower advantages most individuals, some could expertise unwanted effects from consuming an excessive amount of of this vegetable. Cauliflower is thought to trigger fuel, so if in case you have digestive points like irritable bowel syndrome (IBS), you could wish to eat cauliflower in small quantities to see if it bothers you.

For those who take blood thinner medicines, reminiscent of Jantoven (warfarin), there may be conflicting proof that taking dietary vitamin Okay can intrude with the remedy. Nevertheless, researchers say there may be not sufficient proof to advocate modifying an individual’s weight loss program, as their consumption must be excessively excessive. To be secure, focus on this together with your well being care supplier.

Extreme quantities of brassica greens, together with cauliflower, could intrude with the thyroid’s uptake of iodine. Researchers consider it will solely be an issue for individuals with iodine deficiency who eat massive quantities of those greens.

Examine cauliflower preparation strategies

Many individuals ponder whether uncooked or cooked cauliflower is nutritionally higher. And it is true: Getting probably the most vitamins from cauliflower could depend upon the way you prepare dinner it.

Research present that boiling and boiling result in lack of vitamins, however steaming, stir-frying, and microwaving retain probably the most vitamins in cooking.

Recent cauliflower accommodates greater ranges of antioxidants than cooked cauliflower. Cooked antioxidant retention is highest when cauliflower is steamed, adopted by steaming, stir-frying, and microwaved.


Cauliflower is a superfood that accommodates many vitamins, together with fiber, antioxidants, nutritional vitamins and minerals. It’s a low-carb meals, which makes it a superb selection for individuals on a keto or gluten-free weight loss program as a result of it may be made into flour and rice.

Nevertheless, it may be significantly invasive, so individuals with digestive points could wish to begin small and see how their our bodies reply. Uncooked is probably the most nutritious, adopted by steaming and stir-frying.

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