Cauliflower Nutrition Facts: Complete Health Benefits Guide

Cauliflower packs just 25 calories per cup while delivering 77% of your daily vitamin C, 20% of vitamin K, and 10% of fiber needs. This cruciferous vegetable contains powerful antioxidants like glucosinolates and isoflavones that support heart health, reduce inflammation, and may lower cancer risk according to USDA and NIH research.

Discover why nutritionists consistently rank cauliflower among the top functional foods for disease prevention and optimal health. Whether you're managing dietary restrictions, seeking weight management solutions, or simply wanting to boost your nutrient intake, understanding cauliflower nutritional facts per 100g provides actionable insights for smarter meal planning.

Complete Cauliflower Nutrition Profile

Based on USDA FoodData Central measurements, raw cauliflower delivers exceptional nutrient density with minimal calories. This comprehensive breakdown reveals exactly what you're getting when you add cauliflower to your plate.

Nutrient	Per 100g Raw	Per Cup (100g)	% Daily Value
Calories	25 kcal	25	1%
Protein	1.92g	1.92g	4%
Total Fat	0.28g	0.28g	0%
Carbohydrates	4.97g	4.97g	2%
Dietary Fiber	2.0g	2.0g	7%
Vitamin C	48.2mg	48.2mg	54%
Vitamin K	15.5μg	15.5μg	13%
Folate	57μg	57μg	14%
Potassium	299mg	299mg	6%

This raw cauliflower nutrition facts profile demonstrates why it's considered a nutritional powerhouse. The vitamin C content actually exceeds that of oranges by weight, while the folate supports cellular function and DNA synthesis. Unlike many vegetables, cauliflower maintains most nutrients when cooked properly - steaming preserves 90% of vitamin C compared to boiling's 60% retention rate according to NIH research on vegetable preparation methods.

Science-Backed Health Benefits

The nutritional value of cauliflower extends far beyond basic vitamins and minerals. Its unique phytochemical composition delivers specific health advantages supported by clinical research:

Powerful Antioxidant Protection

Cauliflower contains glucosinolates that convert to isothiocyanates during digestion, compounds shown to activate detoxification enzymes in the liver. A 2022 National Institutes of Health study found regular cruciferous vegetable consumption reduced oxidative stress markers by 22% in test subjects. These cauliflower health benefits make it particularly valuable for preventing cellular damage.

Heart Health Support

The combination of fiber, potassium, and choline in cauliflower creates a trifecta for cardiovascular wellness. Research published in the American Journal of Clinical Nutrition demonstrated that individuals consuming 4+ weekly servings of cruciferous vegetables showed 16% lower risk of atherosclerosis progression compared to those eating less than one serving weekly.

Dietary Flexibility Advantages

For those following specialized diets, cauliflower's nutritional profile offers unique benefits:

• Keto dieters: With just 3g net carbs per cup, it's a perfect low-carb substitute
• Vegans: Provides bioavailable calcium (22mg per cup) and iron (0.4mg)
• Gluten-free diets: Creates excellent grain alternatives like cauliflower rice

Maximizing Nutritional Value Through Preparation

How you prepare cauliflower significantly impacts its cauliflower nutrition facts cooked vs raw. Follow these evidence-based methods to preserve maximum nutrients:

Cooking Method Comparison

USDA research shows different preparation techniques affect nutrient retention:

• Steaming (5 minutes): Preserves 90% of vitamin C and 80% of glucosinolates
• Roasting (400°F): Enhances antioxidant availability but reduces vitamin C by 30%
• Boiling (10 minutes): Leaches 40% of water-soluble nutrients into cooking water
• Raw consumption: Maximizes enzyme activity and vitamin preservation

Pro tip: Chop cauliflower 30-40 minutes before cooking to activate myrosinase enzymes that boost formation of beneficial compounds. This cauliflower nutritional information technique increases sulforaphane availability by up to 300% according to Johns Hopkins University research.

Practical Incorporation Strategies

Transform your meals with these nutritionist-approved approaches to leverage cauliflower health facts:

Daily Serving Recommendations

Nutrition guidelines suggest 1.5-2 cups of cruciferous vegetables weekly. For optimal benefits:

• Morning: Add riced cauliflower to scrambled eggs (1/2 cup)
• Lunch: Include roasted florets in grain bowls (3/4 cup)
• Dinner: Substitute mashed cauliflower for potatoes (1 cup)

Nutrient Pairing Principles

Enhance absorption by combining cauliflower with:

• Fat sources (olive oil, avocado) for better carotenoid uptake
• Vitamin C-rich foods (bell peppers, citrus) to boost iron absorption
• Allium vegetables (onions, garlic) for synergistic antioxidant effects

Special Considerations and Limitations

While generally well-tolerated, certain individuals should moderate intake:

• Those on blood thinners should maintain consistent vitamin K intake
• People with IBS may experience gas/bloating from raffinose carbohydrates
• Individuals with thyroid conditions should cook cruciferous vegetables to reduce goitrogen activity

These cauliflower nutrition facts explained considerations ensure you maximize benefits while minimizing potential issues. Always consult your healthcare provider about dietary changes if managing specific health conditions.

How does cauliflower compare nutritionally to broccoli?

Cauliflower contains slightly more vitamin C (48.2mg vs 34.8mg per 100g) and less vitamin K than broccoli. Broccoli provides more vitamin A and calcium, while cauliflower has fewer calories and carbohydrates, making it preferable for low-carb diets. Both offer similar glucosinolate profiles with different ratios of specific compounds.

Does cooking cauliflower destroy its nutrients?

Cooking affects different nutrients variably. Steaming preserves 90% of vitamin C and enhances antioxidant availability, while boiling leaches water-soluble vitamins. Roasting increases certain antioxidants but reduces vitamin C by 30%. For maximum nutrient retention, steam for 5 minutes or eat raw. Chopping 30-40 minutes before cooking boosts beneficial compound formation.

Can cauliflower help with weight loss?

Yes, cauliflower's low calorie density (25 calories per cup) and high fiber content promote satiety. Its versatility allows substitution for higher-calorie foods like rice, potatoes, and flour. Replacing 1 cup of mashed potatoes (240 calories) with mashed cauliflower (25 calories) saves 215 calories per serving while providing additional vitamins and phytonutrients.

Is cauliflower good for gut health?

Cauliflower provides 2g of dietary fiber per 100g, supporting healthy digestion and feeding beneficial gut bacteria. Its glucosinolates convert to compounds that may reduce gut inflammation. However, some people with sensitive digestive systems may experience bloating from its raffinose content, especially when eaten raw. Cooking improves digestibility for these individuals.