Table of ContentsView AllTable of ContentsNutrition FactsIts NutrientsIts Effect on the BodyPreparation
Table of ContentsView All
View All
Table of Contents
Nutrition Facts
Its Nutrients
Its Effect on the Body
Preparation
Cauliflower is a healthy vegetable full of fiber, vitamins, and minerals. It is similar tobroccolibut decidedly more versatile because it can be made into rice and flour—a great alternative for those on a celiac orketo diet.
This article explains cauliflower’s nutrition facts, what happens when you eat it, and the best preparation methods.
Wilfried Strang / Getty Images
Cauliflower Nutrition Facts: 1 Cup
One cup of raw, chopped cauliflower has the following nutrients:
Cauliflower is considered asuperfoodbecause of its high levels of nutrients. It is also a low-calorie food at only 25 calories in 1 cup.
Minerals, Vitamins, and Compounds in Cauliflower
Cauliflower is an excellent source of many vitamins, minerals, and compounds. It’s naturally gluten-free, making it a good choice in all its forms for people who can not eatgluten.
Cauliflower Is a Keto-Friendly VegetablePeople on low-carb diets often turn to cauliflower because it is low incarbohydratesbut high in nutrients. Those on agluten-free dietwill be pleased to discover cauliflower rice and cauliflower flour as gluten-free and low-carb alternatives to wheat and other grains.
Cauliflower Is a Keto-Friendly Vegetable
People on low-carb diets often turn to cauliflower because it is low incarbohydratesbut high in nutrients. Those on agluten-free dietwill be pleased to discover cauliflower rice and cauliflower flour as gluten-free and low-carb alternatives to wheat and other grains.
Fiber
Adults require 28–34 grams of fiber daily.Incorporating vegetables and other fiber-containing foods is a well-rounded way to ensure you get enough of this vital nutrient.
Dietary fiberimproves digestive health, and it reduces the risk of:
Only about 5% of people meet recommended daily intakes, so eating cauliflower could be a way to reach your goal.
Why Non-Starchy Vegetables Are Key to a Healthy Diet
Antioxidants
Vegetables in the brassica family, like cauliflower, are excellent sources ofantioxidants. Antioxidants are essential because they protect your body from free radical damage, which occurs from exposure to compounds that cause cell damage.
Researchers have found that the inedible parts of cauliflower, such as the leaves, actually have the highest amounts of antioxidants, leading them to suggest these may be useful for developing new food-related products.
Choline
Cholineis a compound that helps your body with metabolism. When it comes to vegetables, cauliflower is one of the best sources of choline.
Choline is good for the following:
Recommended intakes for adults are 425–550 mg per day.It may seem like a lot, but many food sources are high in choline. For example, just one hard-boiled egg has 147 mg.
Vitamins C and K
Cauliflower is naturally high in vitamins C and K. Adults should get 75–90 mg of vitamin C and 90–120 mcg of vitamin K daily.Cauliflower packs a punch at 51 mg of vitamin C and 16 mcg of vitamin K.
Vitamin Cis a water-soluble vitamin, which means it is not stored in your body, and you need to get enough through food every day. This nutrient is good for the skin, especially wound healing, and plays a role in boosting the immune system.
Vitamin Kis a fat-soluble vitamin. That means your body can store it. Vitamin K is essential for blood-clotting and bone metabolism.
Minerals
Cauliflower contains many minerals, including:
What Happens When You Eat Cauliflower?
Research has found that eating cruciferous vegetables, including cauliflower, may prevent cancer through the following:
While cauliflower benefits most people, some may experience side effects from eating too much of this vegetable. Cauliflower is known to causegas, so if you experience gastrointestinal issues likeirritable bowel syndrome(IBS), you may want to eat cauliflower in small amounts to see if it bothers you.
If you take blood thinners, likeJantoven (warfarin), there is conflicting evidence that dietary vitamin K intake could interfere with the medication.However, researchers say there is insufficient evidence to recommend modifying one’s diet since intake would need to be excessively high. To be safe, though, discuss this with a healthcare provider.
Excessive amounts of brassica vegetables, including cauliflower, may interfere with iodine uptake to the thyroid.Researchers believe this would only be an issue for people withiodine deficiencywho eat large quantities of these vegetables.
Comparing Cauliflower Preparation Methods
Many people wonder if, nutritionally, raw or cooked cauliflower is better for you. And it’s true: Getting the most nutrients from cauliflower may depend on how you cook it.
Studies show that boiling and blanching result in nutrient loss, but steaming, stir-frying, and microwaving retain the most nutrients in cooking.
Summary
Cauliflower is a superfood with many nutrients, including fiber, antioxidants, vitamins, and minerals. It’s a low-carb food, making it an excellent choice for people on keto or gluten-free diets because it can be made into flour and rice.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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National Institutes of Health Office of Dietary Supplements.Choline: Fact sheet for health professionals.
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