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Colorful close-up of fresh purple and green cauliflowers, highlighting their vibrant hues and textures.
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Cauliflower, raw

🔥 28 Calories
💪 1.6g Protein
⚡ 4.7g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Cauliflower, raw
Energy density
Light
28 kcal per 100g
Macro energy profile
Carb-led
24% Protein · 70% Carbohydrates · 7% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

28
kcal/100g
Protein
1.6g
Carbohydrates
4.7g
Fat
0.2g
Glycemic Index:
15

About Cauliflower, raw

Cauliflower is a cruciferous vegetable that belongs to the Brassica family, which also includes broccoli, kale, and cabbage. Originating from the Mediterranean region, cauliflower has been cultivated for centuries and is now grown worldwide. This versatile vegetable is known for its unique texture and mild flavor, making it a popular ingredient in various culinary dishes. Its ability to absorb flavors allows it to be used in everything from stir-fries to soups, and it can even serve as a low-carb alternative to grains and legumes.

Nutritionally, cauliflower is a powerhouse of vitamins and minerals while being low in calories. With only 28 calories per 100 grams, it provides essential nutrients including vitamin C, potassium, and dietary fiber. Its low-fat content and high fiber levels promote digestive health and can aid in weight management. In addition, cauliflower is rich in antioxidants, which help protect the body from oxidative stress, making it a valuable addition to a balanced diet. Regular consumption can lead to numerous health benefits, enhancing overall well-being.

Health Benefits

Supports weight loss due to its low calorie and high fiber content.
Boosts immune function through high vitamin C levels.
Promotes heart health by providing potassium and antioxidants.
Aids in digestion and prevents constipation due to dietary fiber.
May reduce the risk of certain cancers due to anticancer compounds.
Supports bone health with vitamin K and calcium content.
Contributes to skin health through its anti-inflammatory properties.
May help regulate blood sugar levels due to low glycemic index.
Offers hydration benefits due to its high water content.
Supports brain health with compounds that may improve cognitive function.

Recommended Food Pairings

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Cauliflower and cheese - a classic comfort dish combining creamy cheese with the mild flavor of cauliflower, enhancing taste and nutrients.
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Cauliflower rice and stir-fried vegetables - a low-carb alternative that pairs well with a variety of colorful vegetables for a nutritious meal.
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Cauliflower soup and herbs - blending cauliflower with fresh herbs creates a flavorful, healthy soup rich in nutrients.
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Roasted cauliflower and garlic - roasting enhances the natural sweetness of cauliflower and complements its flavor with garlic's aromatic taste.
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Cauliflower and curry spices - the absorption of spices in cauliflower dishes adds flavor and health benefits from the spices.

How to Consume

Serving size
150g, approximately 1 medium cup
Frequency
2-3 times per week
  • •Enjoy raw in salads for a crunchy texture and nutritional boost.
  • •Steam or sauté cauliflower to retain nutrients while enhancing flavor.
  • •Blend into smoothies for added fiber without altering taste significantly.
  • •Use as a rice substitute by grating and cooking lightly.
  • •Incorporate into soups for a creamy texture without heavy calories.

Selection & Storage

How to choose:

  • ✓Select heads that are firm and compact, with tightly packed florets.
  • ✓Look for bright white color, avoiding any yellowing or browning.
  • ✓Check for freshness by ensuring there are no signs of wilting or soft spots.
  • ✓Choose cauliflower with green, healthy leaves attached for best quality.
Storage
Store in the refrigerator in a perforated plastic bag at a temperature around 0-4°C (32-39°F) with moderate humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with thyroid issues may need to limit intake due to goitrogenic compounds.
  • ⚠️People with certain digestive disorders may experience discomfort when consuming large amounts.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort, such as bloating or gas.
  • ⚠️Cooking methods that involve high heat can reduce the nutrient content, particularly vitamin C.

Frequently Asked Questions

How many calories does Cauliflower, raw have?

Cauliflower, raw contains approximately 28 calories per 100 grams, making it an excellent choice for weight management and low-calorie diets.

Is Cauliflower, raw healthy?

Yes, raw cauliflower is very healthy. It is low in calories yet high in essential nutrients, including fiber, vitamins, and antioxidants, supporting overall health and wellness.

How should Cauliflower, raw be stored?

Raw cauliflower should be stored in the refrigerator in a perforated plastic bag to maintain humidity. It can last about 5-7 days when properly stored.

What are the benefits of eating Cauliflower, raw?

Eating raw cauliflower can provide numerous health benefits, including high fiber content that aids digestion, vitamin C for immune support, and antioxidants that protect against cellular damage.

How much Cauliflower, raw can I eat per day?

A recommended portion is about 150 grams, or one medium cup, which can be consumed 2-3 times per week for optimal health benefits.

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