Vegetables
Cauliflower
Overview
Why eat cauliflower?
Cauliflower is a mild cruciferous vegetable that delivers a surprising amount of vitamin C, folate and vitamin K for just 25 calories per 100 grams. Its low carbohydrate load and sturdy texture make it easy to roast, mash or rice as a stand-in for starchier sides.
Good to know: Cauliflower's fiber and natural sugars can cause gas or bloating in some people; lightly cooking it and starting with smaller portions usually helps.
Loaded with vitamin C
One cup chopped supplies about 52 mg of vitamin C, roughly 57% of the Daily Value, supporting immune function, collagen formation and iron absorption from plant foods.
Folate for cell building
At 57 µg per 100 g, about 14% of the Daily Value, cauliflower contributes folate, which the body needs to build DNA and form healthy red blood cells.
Filling for few calories
With 2 g of fiber and only 25 kcal per 100 g, cauliflower adds bulk and satiety to meals without crowding your calorie budget.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in cauliflower?
Calories
25kcal
Protein
1.9g
Carbs
5g
Fat
0.28g
Fiber
2g
Sugars
1.9g
Minerals
- Calcium22 mg2%
- Iron0.42 mg2%
- Magnesium15 mg4%
- Phosphorus44 mg4%
- Potassium299 mg6%
- Sodium30 mg1%
- Zinc0.27 mg2%
- Copper0.04 mg4%
- Selenium0.6 µg1%
Vitamins
- Vitamin C48 mg54%
- Vitamin E0.08 mg1%
- Vitamin K16 µg13%
- Thiamin (B1)0.05 mg4%
- Riboflavin (B2)0.06 mg5%
- Niacin (B3)0.51 mg3%
- Vitamin B60.18 mg11%
- Folate57 µg14%
Other compounds
- Omega-3 ALA0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
People asked
Questions about cauliflower
Ask NutriSeek
Questions about cauliflower
Keep exploring
More Vegetables
Source: USDA FoodData Central, “Cauliflower, raw” (SR Legacy, FDC ID 169986).View the USDA record ↗ (opens in a new tab).