Cauliflower

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By the Nutriveda editorial team · Updated 5 November 2026

Cauliflower (Brassica oleracea var. botrytis) is a cruciferous vegetable from the cabbage family, eaten for its dense white head of florets. 100 g of raw cauliflower has 25 kcal, 48 mg of vitamin C, 57 µg of folate and 2 g of fibre, with only about 5 g of carbohydrate. A cup of chopped raw cauliflower gives around 52 mg of vitamin C, over half of the adult daily need. It is at its best in autumn and early winter, and its mild taste lets it play many roles: roasted side dish, soup, curry, pickle or a low-carb swap for rice and mash.

Cauliflower nutrition per 100 g and per portion

Nutrient	Raw, 100 g	Boiled, 100 g	Portion: 1 cup chopped, raw (107 g)
Energy	25 kcal	23 kcal	27 kcal
Protein	1.9 g	1.8 g	2.1 g
Fat	0.3 g	0.5 g	0.3 g
Carbohydrate	5.0 g	4.1 g	5.3 g
of which sugars	1.9 g	2.1 g	2.0 g
Fibre	2.0 g	2.3 g	2.1 g
Vitamin C	48.2 mg	44.3 mg	51.6 mg
Folate	57 µg	44 µg	61 µg
Vitamin K	15.5 µg	13.8 µg	16.6 µg
Vitamin B6	0.18 mg	0.17 mg	0.20 mg
Choline	44.3 mg	39.1 mg	47.4 mg
Potassium	299 mg	142 mg	320 mg

Source: USDA FoodData Central, SR Legacy: “Cauliflower, raw” (FDC 169986) and “Cauliflower, cooked, boiled, drained, without salt” (FDC 170397), checked 5 November 2026. The portion column is calculated from the raw record’s measure “cup chopped (1/2″ pieces)” = 107 g. Values rounded.

Compare the two columns and you see what boiling does: potassium falls from 299 to 142 mg and folate from 57 to 44 µg, because water-soluble nutrients move into the cooking water. Steaming or roasting keeps more of them, and if you boil, use the water for soup.

Glycemic index

Cauliflower is not listed in the international GI tables (Atkinson 2008), so we do not give a number for it. What the USDA data shows: 100 g of raw cauliflower has about 5 g of carbohydrate, 2 g of which is fibre. A normal portion adds very little digestible carbohydrate to a meal, which is why cauliflower “rice” and mash are popular in low-carb eating. For how GI works, see What is the glycemic index.

Health benefits: what the evidence says

• Vitamin C. NIH sets the adult RDA at 90 mg a day for men and 75 mg for women (smokers need 35 mg more) and lists half a cup of raw cauliflower at 26 mg. Vitamin C is sensitive to heat and dissolves in water; NIH notes that steaming or microwaving may lessen cooking losses. It also improves the absorption of non-heme iron, the form in plant foods, so cauliflower pairs well with lentils and chickpeas.
• Glucosinolates. The US National Cancer Institute lists cauliflower among the cruciferous vegetables. They contain sulfur compounds called glucosinolates, which give the typical smell and slightly bitter taste and are broken down during preparation, chewing and digestion into active compounds. These have shown effects in laboratory studies, but studies in humans have shown mixed results for cancer risk. Eat cauliflower as a nutritious vegetable, not as a treatment.
• Fibre. A cup gives about 2.1 g. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults.
• Folate and choline. 57 µg of folate and 44 mg of choline per 100 g raw make cauliflower a useful everyday contributor of both, for very few calories.
• Low energy density. At 25 kcal per 100 g, cauliflower lets you build a large plate for few calories. That is useful when you are trying to eat less without feeling hungry, as in plant-based meals for weight loss.

How to eat cauliflower

• Roasted: cut into florets or thick “steaks”, toss with olive oil, salt and turmeric or cumin, and roast at about 220 °C for 20-30 minutes until the edges are deep brown.
• Steamed: 5-7 minutes for florets, until a knife goes in easily. Dress with lemon, olive oil and parsley.
• Cauliflower rice: grate raw florets or pulse them briefly in a food processor, then stir-fry for 3-5 minutes. Use it on its own or mixed half and half with real rice.
• Mash and soup: boil or steam until soft and blend with a little of the cooking water, garlic and olive oil or butter. With potato it makes a lighter mash; with onion and stock, a creamy soup without cream.
• Curry: cauliflower and potato with spices is a classic; add chickpeas for protein.
• Raw: thin slices in salads or florets with a yogurt dip made from Greek yogurt.
• Use the leaves and stalk: the inner leaves roast well and the core can be sliced and cooked with the florets.
• Buying and storage: choose a heavy head with tight, creamy-white florets and fresh green leaves. Keep it unwashed in the fridge and use within about a week; brown spots can be shaved off.

Who should be careful

• Thyroid and iodine. NIH lists cruciferous vegetables, including cauliflower, among foods containing goitrogens, which can interfere with the way the body uses iodine. This is mainly a concern where iodine deficiency is common. For people who get enough iodine and eat a varied diet, NIH states that reasonable amounts of these foods are not a concern.
• Gas and bloating. MedlinePlus advises eating less cabbage and Brussels sprouts, cauliflower’s close relatives, to reduce gas, and suggests chewing well and eating slowly. If cauliflower bothers you, start with small, well-cooked portions.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines cauliflower is favourable for Pitta and Kapha. For Vata, raw cauliflower is on the list to avoid and cooked cauliflower is fine in moderation. This is a traditional view, not a clinical finding.

Recipes with cauliflower

• Roasted cauliflower and broccoli with tahini sauce

Related entries and articles

• Broccoli – its closest relative, richer in vitamin K
• Cabbage and Brussels sprouts – other members of the cabbage family
• Kale
• Turmeric – the spice that gives roasted cauliflower its colour
• Ketogenic diet – where cauliflower often replaces rice and potatoes
• Plant-based meals for weight loss

FAQ

Is cauliflower good for a low-carb diet?

Yes. 100 g of raw cauliflower has about 5 g of carbohydrate, 2 g of which is fibre, and 25 kcal (USDA). That is why it is widely used as a substitute for rice, mashed potatoes and even pizza bases. Check ready-made cauliflower products, though: some bases contain a lot of flour and cheese.

Is cauliflower better raw or cooked?

Both work. Raw cauliflower keeps the most vitamin C and potassium; boiling moves part of them into the water. NIH notes that steaming or microwaving may limit vitamin C losses, and roasting gives the best flavour. Pick the method that makes you eat it regularly.

Is cauliflower bad for your thyroid?

Not in normal amounts for most people. NIH lists cauliflower among cruciferous vegetables with goitrogens, but states that reasonable amounts are not a concern for people with adequate iodine intake. If you have a thyroid condition, ask your doctor about your diet as a whole.

Sources

1. USDA FoodData Central, SR Legacy: Cauliflower, raw (FDC 169986). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Cauliflower, cooked, boiled, drained, without salt (FDC 170397). fdc.nal.usda.gov
3. NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
4. National Cancer Institute: Cruciferous Vegetables and Cancer Prevention. cancer.gov
5. NIH Office of Dietary Supplements: Iodine, Fact Sheet for Health Professionals. ods.od.nih.gov
6. MedlinePlus: Gas – flatulence. medlineplus.gov
7. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
8. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.