Cauliflower Nutrition Facts: Complete Science-Backed Guide

One cup (100g) of raw cauliflower delivers 25 calories, 2g protein, 5g carbohydrates, and 77% of your daily vitamin C requirement. This cruciferous powerhouse also provides 20% of vitamin K, 15% of folate, and 10% of potassium needs while being rich in fiber and disease-fighting antioxidants like sulforaphane.

Discover exactly why nutritionists consistently rank cauliflower among the top functional vegetables for optimal health. Whether you're managing weight, boosting immunity, or supporting long-term disease prevention, understanding cauliflower nutrition facts per 100g reveals its exceptional value in evidence-based dietary planning.

Complete Nutritional Profile: What's Inside Every Serving

Based on USDA FoodData Central measurements, here's the precise nutritional composition of raw cauliflower (per 100g serving):

Nutrient	Amount	% Daily Value*
Calories	25 kcal	1%
Protein	1.92g	4%
Total Fat	0.28g	0%
Carbohydrates	4.97g	2%
Dietary Fiber	2.0g	7%
Vitamin C	48.2mg	77%
Vitamin K	15.5μ;g	20%
Folate (B9)	57μ;g	15%
Potassium	299mg	10%

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

Why These Nutrients Matter for Your Health

Understanding cauliflower nutritional benefits goes beyond basic numbers. Each component delivers specific physiological advantages validated by nutritional science:

Vitamin C Powerhouse

With 77% of your daily vitamin C in just one serving, cauliflower significantly outperforms many fruits. This potent antioxidant:

• Boosts immune cell function according to National Institutes of Health research
• Supports collagen synthesis for skin and joint health
• Enhances iron absorption from plant-based foods

Cruciferous Compound Advantage

Cauliflower contains glucosinolates that convert to sulforaphane during chewing and digestion. As documented by Harvard T.H. Chan School of Public Health, these compounds:

• Activate cellular detoxification pathways
• Exhibit anti-inflammatory properties in clinical studies
• May support healthy DNA methylation patterns

Strategic Comparison: Cauliflower vs Other Vegetables

When evaluating cauliflower vs broccoli nutrition facts, key differences emerge that inform smart dietary choices:

Nutrient (per 100g)	Cauliflower	Broccoli	Spinach
Calories	25	34	23
Vitamin C	48mg	89mg	28mg
Vitamin K	15.5μ;g	101.6μ;g	482.9μ;g
Folate	57μ;g	63μ;g	194μ;g
Calcium	22mg	47mg	99mg

This vegetable nutritional comparison chart reveals cauliflower's unique positioning: lower in calories than broccoli while providing comparable protein and fiber. Its vitamin profile makes it particularly valuable for those seeking vitamin C without citrus acidity.

Practical Application: Maximizing Nutritional Benefits

Research from the American Journal of Clinical Nutrition demonstrates that preparation methods significantly impact nutrient availability. For optimal cauliflower nutrition facts absorption:

Steaming vs Boiling: The Science

Steaming preserves 90% of vitamin C compared to 60% retention with boiling. The Journal of Agricultural and Food Chemistry confirms that:

• 5-7 minutes of steaming maximizes sulforaphane availability
• Raw consumption preserves heat-sensitive vitamin C
• Light cooking enhances carotenoid absorption

Dietary Integration Strategies

For specific health goals, consider these evidence-based approaches:

• Weight management: Substitute 1 cup rice with riced cauliflower (saves 150+ calories)
• Heart health: Pair with olive oil to enhance absorption of fat-soluble vitamins
• Digestive support: Combine with probiotic foods like yogurt to optimize fiber benefits

Contextual Considerations: When to Adjust Intake

While generally beneficial, certain situations require awareness of cauliflower's properties:

Medical Context Boundaries

According to Mayo Clinic guidelines, individuals with specific conditions should moderate consumption:

• Those on blood thinners should maintain consistent vitamin K intake (cauliflower provides 20% DV)
• People with IBS may need to limit portions due to FODMAP content
• Thyroid disorder patients should ensure adequate iodine when consuming large quantities

Seasonal Availability Impact

USDA agricultural data shows winter-harvested cauliflower contains 15-20% higher vitamin C levels than summer produce. For maximum fresh cauliflower nutrition facts benefit, prioritize consumption between October and March when nutrient density peaks.

Smart Incorporation into Daily Eating Patterns

Translating cauliflower nutritional information into practical meal planning:

Simple Swaps for Enhanced Nutrition

• Replace mashed potatoes with mashed cauliflower (reduces carbs by 70%)
• Use as pizza crust base for gluten-free option with triple the fiber
• Add to smoothies for vitamin C boost without altering flavor significantly

Daily Intake Recommendations

The Dietary Guidelines for Americans suggest 2.5 cups of vegetables daily. One cup of cauliflower contributes significantly toward this goal while providing unique phytonutrients not found in other vegetable categories. For optimal variety, rotate between raw, steamed, and roasted preparations throughout the week.

How does cauliflower compare to rice nutritionally?

One cup of cauliflower rice contains just 25 calories and 5g carbohydrates compared to 200 calories and 45g carbs in white rice. Cauliflower provides 2g fiber and significant vitamin C, while rice offers minimal nutrients unless fortified.

Is raw or cooked cauliflower more nutritious?

Both have benefits: raw cauliflower preserves maximum vitamin C, while light steaming (5-7 minutes) increases sulforaphane availability by 30%. Boiling reduces nutrient content significantly, so steaming or stir-frying is recommended for optimal nutrition.

Can cauliflower help with weight loss?

Yes, cauliflower's low calorie density (25 calories per 100g) and high fiber content promote satiety. Replacing higher-calorie foods like rice or potatoes with cauliflower-based alternatives can reduce daily calorie intake by 200-300 calories while maintaining volume and satisfaction.

What are the potential side effects of eating too much cauliflower?

Excessive consumption may cause digestive discomfort due to its raffinose content, especially for those with IBS. People on blood thinners should monitor intake due to vitamin K content. Those with thyroid conditions should ensure adequate iodine intake when consuming large quantities regularly.