Cauliflower Nutrition Facts: Vitamins, Calories & Benefits

Cauliflower packs just 25 calories per 100g while delivering 77% of your daily vitamin C needs, 20% of vitamin K, and significant fiber. This cruciferous vegetable contains powerful antioxidants like glucosinolates that support cellular health and may reduce inflammation. Whether roasted, steamed, or riced, cauliflower provides essential nutrients with minimal calories.

Why Cauliflower Deserves a Spot on Your Plate

When evaluating cauliflower nutritional value, most people focus solely on calories. But this versatile vegetable offers far more than just low-calorie volume. As a member of the cruciferous family alongside broccoli and kale, cauliflower contains unique compounds that contribute to long-term health. Recent research from the USDA FoodData Central confirms that a single cup (100g) of raw cauliflower provides substantial nutrition without overwhelming your daily calorie budget.

Complete Cauliflower Nutrition Profile

Understanding the detailed nutritional value of cauliflower helps you maximize its benefits in your diet. The following table shows key nutrients per 100g serving according to the USDA National Nutrient Database:

Nutrient	Amount	% Daily Value
Calories	25 kcal	1%
Protein	1.92 g	4%
Dietary Fiber	2.0 g	7%
Vitamin C	48.2 mg	77%
Vitamin K	15.5 μg	20%
Folate (B9)	57 μg	14%
Potassium	299 mg	9%

How Cauliflower Compares to Other Cruciferous Vegetables

When considering cauliflower nutrition facts compared to broccoli, both vegetables offer impressive benefits but with different nutritional strengths. According to research published in the Journal of Agricultural and Food Chemistry, cauliflower contains higher levels of certain B vitamins, while broccoli provides more vitamin A and calcium. This comparison helps you make informed choices based on your specific nutritional goals:

Nutrient	Cauliflower (100g)	Broccoli (100g)
Calories	25	34
Vitamin C	48.2 mg	89.2 mg
Vitamin K	15.5 μg	101.6 μg
Folate	57 μg	63 μg
Glucosinolates	High in glucoraphanin	High in glucobrassicin

Practical Applications of Cauliflower Nutrition

Knowing the cauliflower nutritional value per 100g helps you incorporate it strategically into various dietary patterns. For those following low-carb diets, cauliflower serves as an excellent substitute for higher-carbohydrate foods. When transformed into cauliflower rice nutrition facts become particularly relevant - one cup contains only 25 calories compared to 200 calories in white rice.

Health Benefits Backed by Research

The health benefits of cauliflower nutrition extend beyond basic vitamin provision. Studies from the American Journal of Clinical Nutrition highlight several key advantages:

• Cellular protection: Glucosinolates break down into compounds like sulforaphane that activate protective enzymes
• Digestive support: The 2g of fiber per 100g promotes healthy gut bacteria and regularity
• Bone health: Vitamin K content supports calcium absorption and bone mineralization
• Cardiovascular benefits: Potassium helps maintain healthy blood pressure levels

When Cauliflower Might Not Be Your Best Choice

While the nutritional value of cauliflower raw vs cooked generally remains strong, certain contexts require consideration. Individuals with thyroid conditions should be aware that cruciferous vegetables contain goitrogens, which may interfere with thyroid function when consumed in extremely large quantities. According to the National Institutes of Health, cooking reduces these compounds significantly. Those following low-FODMAP diets for IBS management should limit cauliflower portions, as it contains mannitol which can trigger symptoms in sensitive individuals.

Maximizing Cauliflower's Nutritional Value

To get the most from cauliflower nutrition facts and benefits, preparation matters. Research from the Journal of the Science of Food and Agriculture shows that:

• Steaming preserves more vitamin C than boiling
• Chopping and waiting 40 minutes before cooking increases sulforaphane availability
• Pairing with black pepper enhances absorption of fat-soluble compounds
• Mild cooking preserves nutrients better than prolonged high-heat methods

Adding Cauliflower to Your Daily Routine

Understanding the complete cauliflower nutritional profile makes it easier to incorporate this vegetable into your meals. Try these practical approaches:

• Replace half your mashed potatoes with cauliflower for added nutrients
• Create a nutrient-dense pizza crust using riced cauliflower
• Add raw florets to salads for crunch and vitamin C
• Blend steamed cauliflower into soups for creaminess without dairy

Frequently Asked Questions

How does cauliflower nutrition compare to broccoli?

Cauliflower contains more vitamin B6 and pantothenic acid, while broccoli provides higher levels of vitamin A and vitamin K. Both offer similar fiber content, but broccoli contains approximately twice as much vitamin C as cauliflower.

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 versatility allows it to replace higher-calorie foods like rice, potatoes, and flour in various dishes while providing essential nutrients.

Does cooking cauliflower reduce its nutritional value?

Some nutrients like vitamin C decrease with cooking, while others become more available. Steaming preserves more nutrients than boiling. Interestingly, cooking increases the bioavailability of certain antioxidants like carotenoids. The glucosinolate content decreases somewhat with cooking, but remains significant.

How much cauliflower should I eat daily for health benefits?

The USDA recommends 1.5-2 cups of dark green vegetables per week as part of a balanced diet. Consuming 1-2 cups of cauliflower 2-3 times weekly provides substantial health benefits without excessive intake of goitrogens. Variety remains key in any healthy eating pattern.