per 100 grams
Carbohydrates 5 g
Proteins 1.9 g
Fats 0.3 g
Water 92.1 g
Sugar 1.9 grams
Fiber 2 grams
Trans Fats 0 ug
Ash 0.8 grams


25 Calories per 100g

Cauliflower is a cruciferous vegetable that is part of the Brassicaceae family, along with broccoli, kale, and cabbage. Its florets are creamy white, resembling small heads of broccoli, but without the green leaves or stems. Cauliflower has a mild flavor and is often times used as a low-starch substitute for starchy vegetables, like potatoes and rice. In recent years, cauliflower has become increasingly popular among health-conscious individuals who are looking for nutritious alternatives to more allergenic foods.

Cauliflower has a high vitamin and mineral content and is an excellent source of fiber, vitamin C, folate, and antioxidants. Vitamin C helps protect cells from damage and supports wound healing, collagen production to maintain healthy skin, and absorption of iron to produce hemoglobin. Folate plays a key role in the formation of red and white blood cells, the maintenance of cell membranes, and producing genetic material. Additionally, antioxidants such as glutathione and carotenoids, found in cauliflower, work to neutralize damaging free radicals, helping to reduce the risk of cancer, heart disease, and other chronic illnesses.

Due to its high nutrient content and low calorie density, many people are turning to cauliflower as a healthful substitution for carbohydrates and starches like macaroni and potatoes. By swapping out higher-calorie varieties of these dishes with low-calorie cauliflower, you can significantly cut down on calories while still satisfying your craving for something comforting. Additionally, because cauliflower is lower in carbohydrates than many traditional starch sources, it can help those following a low-carb or ketogenic diet stay on track with their dietary goals.

In terms of preparation, cauliflower can be cooked in a variety of ways. One of the most popular methods to cook cauliflower is by steaming or boiling it. This method doesn’t always bring out the best flavor from the vegetable, however, so you may want to consider roasting it for the most flavor. To roast a head of cauliflower, simply chopped the head of cauliflower into florets and toss them with olive oil, garlic, herbs, and seasonings. Place on a foil-lined baking sheet and bake for about 20 minutes at 375 degrees F.

Cauliflower can also be eaten raw as a snack. For example, dress up pre-cut cauliflower florets with your favorite dips or hummus or turn them into cauliflower “rice” by putting the florets in a food processor and pulsing until they reach the consistency of rice. You can also use it to make pizza crusts and “mashed potatoes.”

Aside from its myriad nutritional benefits, cauliflower’s versatility makes it a great addition to any diet. From simple steaming to roasted florets to rice and pizza, this humble vegetable is a fantastic choice for those looking to boost their nutrition without sacrificing delicious flavors. Plus, its mild flavor makes it easy to pair with a variety of ingredients. Whatever way you choose to enjoy it, one thing is sure: cauliflower is definitely a vegetable worth eating!