Cauliflower Nutrition Facts: Complete Health Benefits Guide

One cup (100g) of raw cauliflower provides 25 calories, 5g carbohydrates, 2g fiber, 2g protein, and delivers 77% of your daily vitamin C needs plus 20% of vitamin K. This cruciferous vegetable also contains significant amounts of folate, vitamin B6, and potassium, making it a nutritional powerhouse for immune support, bone health, and digestion.

Discover why nutritionists consistently rank cauliflower among the top functional foods for overall wellness. Whether you're managing dietary restrictions, optimizing athletic performance, or simply seeking nutrient-dense meal options, understanding cauliflower's complete nutritional profile helps you make informed food choices that support your specific health goals.

Complete Cauliflower Nutrition Profile: What's Inside Every Serving

When evaluating cauliflower nutritional information for meal planning, precise data matters. The USDA FoodData Central database provides the most current nutritional analysis for raw cauliflower per 100g serving:

Nutrient	Amount	% Daily Value*
Calories	25 kcal	1%
Total Fat	0.3g	0%
Carbohydrates	5g	2%
Dietary Fiber	2g	7%
Sugar	1.9g	-
Protein	1.9g	4%
Vitamin C	48.2mg	77%
Vitamin K	15.5μg	20%
Folate (B9)	57μg	14%
Potassium	299mg	9%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, Release 17

Understanding raw cauliflower nutrition facts versus cooked reveals important preparation considerations. Boiling reduces vitamin C content by up to 30% compared to steaming or eating raw, while roasting concentrates certain antioxidants through the Maillard reaction. This context helps you choose preparation methods aligned with your specific nutritional priorities.

Science-Backed Health Benefits of Cauliflower Consumption

The impressive nutritional value of cauliflower per 100g translates to tangible health benefits supported by clinical research. Unlike many vegetables, cauliflower contains unique phytochemicals that activate protective cellular pathways.

Vitamin C Powerhouse for Immune Function

With 77% of your daily vitamin C in just one cup, cauliflower exceeds oranges by weight in this critical nutrient. The National Institutes of Health confirms vitamin C's essential role in immune cell function, collagen synthesis, and antioxidant protection against free radicals (NIH Office of Dietary Supplements).

Cruciferous Compounds and Cellular Protection

Cauliflower contains sulforaphane and indole-3-carbinol—compounds extensively studied for their role in supporting the body's natural detoxification processes. Research published in Nutrients journal demonstrates how these compounds activate Nrf2 pathways that regulate antioxidant production (Traka, 2016).

Cauliflower vs Broccoli: Making Informed Vegetable Choices

When comparing cauliflower nutritional information to broccoli, both cruciferous vegetables offer impressive profiles with distinct advantages:

Nutrient (per 100g)	Cauliflower	Broccoli
Calories	25	34
Vitamin C	48.2mg	89.2mg
Vitamin K	15.5μg	101.6μg
Folate	57μg	63μg
Calcium	22mg	47mg
Beta-carotene	0μg	705μg

This comparative vegetable nutrition analysis reveals strategic selection opportunities. Choose cauliflower when prioritizing lower calorie density and higher vitamin C bioavailability, while broccoli offers superior vitamin K and carotenoid content. For those managing blood thinners, understanding these differences in cauliflower and broccoli nutrition becomes particularly important due to varying vitamin K levels.

Maximizing Nutrient Retention: Preparation Methods That Preserve Value

Your preparation technique significantly impacts the actual nutritional value of cooked cauliflower. Research from the Journal of Agricultural and Food Chemistry shows:

• Steaming (5 minutes): Preserves 90% of vitamin C and increases antioxidant availability by 25%
• Roasting (400°F/200°C): Concentrates certain antioxidants while reducing water-soluble vitamins by 15-20%
• Boiling (10 minutes): Leaches 30% of vitamin C into cooking water—save this liquid for soups!
• Raw consumption: Maximizes enzyme activity and vitamin preservation

Pairing cauliflower with healthy fats like olive oil enhances absorption of fat-soluble vitamins K and any carotenoids present. Adding lemon juice after cooking boosts vitamin C stability through pH adjustment.

Practical Applications: Incorporating Cauliflower Into Your Dietary Pattern

Understanding cauliflower nutrition facts for weight management reveals why this vegetable features prominently in many dietary approaches:

For Low-Carb and Keto Dieters

With just 3g net carbs per cup, cauliflower serves as an excellent substitute for higher-carb foods. Replace rice, mashed potatoes, or pizza crust while maintaining ketosis. The fiber content supports digestive health often challenged by reduced carbohydrate intake.

For Athletes and Active Individuals

The potassium content (299mg per 100g) helps maintain electrolyte balance crucial for performance. Pair cauliflower with lean protein sources post-workout for optimal recovery nutrition with minimal digestive burden.

For Family Meal Planning

Children often accept cauliflower more readily than other vegetables. Try roasting with olive oil and nutritional yeast for a cheesy flavor that delivers B vitamins without dairy. One cup provides nearly half a toddler's daily vitamin C requirement.

Limitations and Considerations

While generally well-tolerated, cauliflower contains raffinose—a complex sugar that may cause digestive discomfort in sensitive individuals. Those with thyroid conditions should note that cruciferous vegetables contain goitrogens, though cooking significantly reduces this compound's activity. The American Thyroid Association confirms typical dietary amounts pose minimal risk for most people (American Thyroid Association).

Seasonal Availability and Optimal Selection

For maximum fresh cauliflower nutritional benefits, select seasonal produce. In North America, peak season runs from October through March when nutrient density reaches its highest levels. Choose heads with tight, creamy-white curds and fresh green leaves—avoiding any yellowing which indicates reduced vitamin content.

How does cauliflower compare nutritionally to potatoes?

Cauliflower has significantly fewer calories (25 vs 77 per 100g) and carbohydrates (5g vs 17g) than potatoes while providing more vitamin C. Potatoes contain more potassium and vitamin B6, but cauliflower offers superior fiber content per calorie and doesn't cause blood sugar spikes.

Is cauliflower good for weight loss?

Yes, cauliflower's low calorie density (25 calories per 100g) and high fiber content make it excellent for weight management. Its volume and texture allow it to replace higher-calorie foods like rice, mashed potatoes, and pizza crust while providing essential nutrients without excess calories.

What's the best way to cook cauliflower to preserve nutrients?

Steaming for 5 minutes preserves the highest percentage of nutrients, particularly vitamin C. Roasting concentrates certain antioxidants but reduces some water-soluble vitamins. Avoid boiling when possible, as it leaches nutrients into the cooking water. Raw consumption provides maximum enzyme activity and vitamin preservation.

Can you eat too much cauliflower?

While generally healthy, excessive cauliflower consumption (more than 4-5 cups daily) may cause digestive discomfort due to its raffinose content. Those with thyroid conditions should moderate intake of raw cruciferous vegetables, though cooking significantly reduces potential concerns. For most people, normal dietary amounts pose no risks.