Cauliflower nutrient content


Cauliflower: The Versatile Vegetable That’s More Than Just a Side Dish

Cauliflower has recently gained popularity as a versatile substitute for high-carb foods like rice and pizza crust. With its mild flavor and appealing texture, it fits into a variety of culinary uses. But beyond its adaptability in the kitchen, cauliflower is also a nutritional powerhouse. In this listicle, we explore the characteristics, health benefits, and nutritional profile of this cruciferous vegetable.



  • Type: Vegetable, member of the cruciferous family
  • Origin: Native to the Mediterranean region
  • Color: Usually white, but can also be found in green, purple, and orange varieties
  • Shape: Round head composed of tightly packed florets
  • Taste: Mild, slightly nutty, and sweet
  • Texture: Crispy when raw, tender when cooked
  • Growing Season: Best in the fall and early spring, but available year-round
  • Storage: Store in a cool, dark place or refrigerate for up to one week
  • Cooking Methods: Steaming, roasting, grilling, mashing, and even ricing


Health Benefits

1. Low in Calories

Cauliflower is low in calories, making it a great option for weight management.

2. Rich in Nutrients

This vegetable is packed with vitamins, minerals, and antioxidants.

3. Supports Digestive Health

The high fiber content aids in digestion and helps maintain a healthy gut.

4. Anti-Inflammatory

Cauliflower contains antioxidants that have anti-inflammatory properties.

5. Brain Health

It’s a good source of choline, an essential nutrient that supports brain development and function.

6. Strengthens Bones

High in vitamin K, which is essential for bone health.

7. Boosts Immune System

Rich in vitamin C, which is known to boost the immune system.

8. May Reduce Cancer Risk

Like other cruciferous vegetables, cauliflower is rich in compounds that may help to reduce the risk of certain cancers.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 25 1%
Protein 1.9g 4%
Total Fat 0.3g <1%
Carbohydrates 5g 2%
Fiber 2g 8%
Sugar 1.9g
Calcium 22mg 2%
Iron 0.4mg 2%
Magnesium 15mg 4%
Phosphorus 44mg 4%
Potassium 299mg 9%
Sodium 30mg 1%
Zinc 0.3mg 2%
Vitamin A 0 IU 0%
Vitamin C 48mg 80%
Vitamin K 15.5mcg 19%
Folate 57mcg 14%
Vitamin B6 0.2mg 10%


Cauliflower Cauliflower is a vegetable that can be enjoyed in numerous ways—roasted, steamed, or even transformed into a gluten-free pizza crust. With its myriad health benefits and a robust nutritional profile, it’s a food you’ll want to make room for in your diet. So the next time you’re at the grocery store, don’t overlook this humble yet powerful vegetable.

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