Health Benefits of Cauliflower

Written by Angela Nelson

Medically Reviewed by Poonam Sachdev on July 06, 2023

• Cauliflower Nutrition Facts
• Cauliflower Benefits
• When You Shouldn’t Eat Cauliflower
• How to Cook Cauliflower
• What Is Riced Cauliflower?
• Riced Cauliflower Benefits
• How to Prepare Cauliflower Rice
• More

Cauliflower is a cruciferous vegetable that looks like a white version of its cousin, broccoli. Like broccoli, cauliflower has tightly bunched florets connected by a thick core, often with a few light leaves surrounding it.

While white is the most common color, you’ll also find cauliflower in shades of orange, purple, and green. No matter the color, the taste is the same: mild, slightly sweet, and a little nutty.

Cauliflower originally came from the Mediterranean region and arrived in Europe around the end of the 15th century. It’s an offshoot of a type of wild cabbage that’s also the ancestor of kale, Brussels sprouts, and kohlrabi.

A plate of cauliflower florets. Cauliflower can be substituted for other foods like rice or potatoes, or stand on its own. Photo credit: Rawlik/Dreamstime

A serving is 1 cup, or about 100 grams, of chopped cauliflower. One serving of raw or cooked cauliflower has:

• 25 calories
• 0 grams of fat
• 5 grams of carbohydrates
• 2 grams of dietary fiber
• 2 grams of sugar
• 2 grams of protein
• 30 milligrams of sodium

As for vitamins and nutrients, one serving of cauliflower has:

• 100% of the daily recommended amount of vitamin C
• About a quarter of your daily vitamin K
• 2% of your daily calcium and iron
• 6% of your daily potassium
• More than 3% of your daily magnesium

Cauliflower is also rich in:

• Vitamin A
• Vitamin E
• Vitamins B5 and B6
• Manganese
• Folate
• Zinc
• Antioxidants

Cauliflower is a rich source of fiber, which is essential for a good digestive system and a healthy heart. It also contains almost your entire day’s worth of vitamin C, which boosts your immune system and may help reduce the seriousness of the common cold.

The folate in cauliflower is necessary for healthy cell growth. Doctors recommend that people who are or might become pregnant consume at least 400 micrograms of folate every day. This supports healthy development and can help prevent birth defects.

Of the 100 grams of cauliflower in one serving, 92 grams are water. That means this veggie can help keep you hydrated. Cauliflower can also help with a number of health-related issues, including:

Good digestion

As a cruciferous vegetable, cauliflower is an excellent source of fiber. Most Americans consume less than half the recommended daily amount of fiber. Fiber helps maintain healthy digestion, reducing your risk of digestive disorders. It also promotes the growth of good bacteria in your gut. A healthy bacterial balance helps lower inflammation in your body and reduces your risk of heart disease, cognitive decline, respiratory illnesses, and obesity.

Anti-cancer properties

Many of cauliflower’s nutrients act as antioxidants, which are the substances that help protect our bodies from cell damage linked to diseases such as cancer. In particular, cauliflower contains a compound called iodine-3-carbinol (I3C). Researchers believe I3C blocks cancer cell growth and can help prevent tumors from forming. There’s also sulforaphane, which studies show can kill cancer cells.

Cauliflower has a group of substances known as glucosinolates. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer. They help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.

Heart health

Research shows sulforaphane helps lower cholesterol levels, which can keep your arteries clear from fatty build-up. This promotes healthy blood pressure and lowers your risk of heart disease. Cauliflower’s dietary fiber has similar cholesterol-lowering abilities. 

Nervous system support

Cauliflower is one of the best sources of choline, a nutrient that most people don’t get enough of. Choline is essential for many healthy nervous system functions, including mood regulation, memory, and muscle control. Getting too little of this nutrient may raise your risk of age-related cognitive disease, liver problems, and heart conditions.

People with certain conditions may want to talk to their doctor before eating cauliflower.

Thyroid issues. The thyroid is a small gland in your neck that makes important hormones. To do its job, it needs iodine. Eating a lot of cauliflower may keep your thyroid from absorbing iodine and making hormones. But for this to happen, you’d need to eat much more cauliflower than most people would ever eat in one sitting.

Digestion or GI (gastrointestinal) issues. High-fiber foods such as cauliflower may cause bloating and gas, especially for people with conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Crohn’s disease, or ulcerative colitis.

You can eat it raw, tossed in a salad, or as a snack with a dip like hummus. It’s easy to cook, which gives it a creamier, nuttier taste that takes on the flavor of whatever you use as seasoning.

How you cook cauliflower matters. You can keep more of its nutrients if you steam, roast, or stir-fry it. But boiling it can lower the levels of its B vitamins, vitamin C, and antioxidants.

Cauliflower is also a healthy low-carb, gluten-free alternative to legumes and grains. Moreover, its meaty texture makes it a great plant-based swap for chicken and beef in some recipes.

You can prepare cauliflower in a number of ways:

Steamed cauliflower. This is one of the simplest cooking methods. You can steam the whole head or cut it into florets (small tree-shaped sections).

Roasted cauliflower. Cut the head of cauliflower into steaks or florets, spread them on a cooking sheet, drizzle with olive oil, and sprinkle some salt and pepper. Roast in the oven until it’s golden.

Pureed cauliflower. Puree cooked cauliflower in a blender until it’s smooth. Some people use this as a substitute for cream sauces or add it to smoothies.

Mashed cauliflower. Boost the nutrition value of mashed potatoes by steaming some cauliflower and mashing it into the potatoes. Or skip the potatoes and go for low-carb mashed cauliflower instead. You can also mash cauliflower into pizza dough for a lighter crust.

Grated cauliflower. Steam cauliflower, then grate it into a rice-like texture.

For more ways to cook cauliflower, check out:

• Mediterranean Cauliflower Pizza
• Dill-Havarti Mashed Cauliflower 
• Cauliflower-Broccoli Gratin

Cauliflower rice is a food trend with some surprising benefits. Instead of using traditional rice, some people use shredded or grated cooked cauliflower as a low-carb, low-calorie alternative.

Cauliflower works as a rice substitute because it has a mild taste and you can cook it in a variety of ways. On top of that, cauliflower rice has some impressive health benefits.

Riced cauliflower has all the nutritional benefits of cauliflower cooked in other ways. And it can be a healthy, low-carb swap for real rice. White rice can be high in calories and carbs but adds few other nutrients.

One cup of cauliflower rice has:

• 28 calories
• 2 grams of protein
• 6 grams of carbohydrates
• 0 grams of fat

One cup of white rice has:

• 242 calories
• 4.4 grams of protein
• 53.4 grams of carbohydrates
• 0.4 grams of fat

To make cauliflower rice, all you need to do is wash a raw cauliflower head and break it into smaller florets. You then put these florets into your food processor and pulse until the cauliflower pieces are the size of rice grains.

Cauliflower rice keeps fresh for about 2 days. Cauliflower can start to develop a sulfur smell if left to sit for too long. If you’re making a large batch, you should freeze any that you don’t eat that day.

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Healthy Eating

Let’s be clear: We all need to eat more vegetables, not less! Whether you’re dieting or not, vegetables are nature’s most virtuous foods. All vegetables — even starchy, high-sugar ones — boast fiber, disease-fighting nutrients and important minerals. And, they’re…

By SELF Staffers

August 4, 2011

Let’s be clear: We all need to eat more vegetables, not less! Whether you’re dieting or not, vegetables are nature’s most virtuous foods. All vegetables — even starchy, high-sugar ones — boast fiber, disease-fighting nutrients and important minerals. And, they’re all better for you (and your waistline) than a Krispy Kreme.

But if you often find yourself torn between carrots and peppers, you’re not alone! We asked registered dietitian and chef consultant Michelle Dudash for three higher-sugar veggies and their nutrient-packed counterparts:

1. Carrots: Sure, they’re great to munch on, particularly when you’re dipping them in hummus or ranch dressing. Unfortunately, they pack more sugar than their equally crunchy counterparts. One medium raw carrot contains nearly 5 grams of sugar and 31 calories, while a stalk of celery provides close to 0 grams (0.4, to be exact) of sugar and 7 calories. Red and green bell peppers contain less sugar than carrots, too.

2. Potatoes: Baked, boiled, mashed or (gasp!) French fried, the potato is a starchy vegetable that raises blood sugar levels fast. And most of us top our potatoes with cheese, butter, sour cream, bacon! and other dietary offenders. Just one medium baked potato without skin (156 g) has 2.7 grams of sugar and 145 calories. A better option: cauliflower. The same amount contains only 2.2 grams of sugar and 36 calories! We know what you’re thinking: Cauliflower in place of a spud, no way! Trust us. Just steam, boil or bake the cauliflower, then mash or puree. Top with your favorite potato toppings (maybe skip the bacon) and you’ll hardly notice the difference. Not only does cauliflower contain disease-fighting chemicals — including indole-3-carbinol, a substance that may help protect your ta-tas from cancer — it’s also an excellent source of fiber. Not a big fan of mash? Try making cauliflower au gratin. Delish!

3. Beets: Just one-half cup of boiled beets serves up almost 7 grams of sugar! Turn to red cabbage instead for only 2.5 grams of sugar, adding flavor with red wine vinegar and shredded granny smith apple. Instant side dish!

You also might want to think twice about … chickpeas. Beans and chickpeas are technically legumes — not vegetables — but since they’re not meat, and they’re not sweet (like most fruits), many of us lump them into the vegetable category. And while chickpeas are virtuous (and are chock-full of fiber), one-half cup contains 3.9 grams of sugar and 135 calories. Compare that to ZERO grams of sugar and 114 calories in a half-cup of black beans.

Related Links:
5 Reasons to Go Vegetarian
38 Antiaging Foods

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Cauliflower – calories, nutritional value ⋙ TablicaKalorijnosti.ru

Nutritional composition

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Contains vitamins

Vitamin A Vitamin A

Vitamin B2 Vitamin B2 (riboflavin)

Folic acid Folic acid (folacin, folic acid, vitamin B9)

Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)

Vitamin B5 Vitamin B5 (pantothenol, pantothenic acid)

Vitamin C Vitamin C (ascorbic acid)

Vitamin E Vitamin E (tocopherol)

Vitamin B Vitamin B

Vitamin B7 Vitamin B7 (biotin, vitamin H, coenzyme P)

Vitamin K Vitamin K

Vitamin B6 Vitamin B6 (pyridoxine)

Vitamin B1 Vitamin B1 (thiamine)

Contains minerals

Copper Copper

Fluorine Fluorine

Zinc Zinc

Iodine Iodine

Selenium Selenium

Sodium Sodium

90 002 Potassium Potassium

Phosphorus Phosphorus

Iron Iron

Calcium Calcium

Pectin Pectin

Magnesium Magnesium

Chromium Chromium

Molybdenum Mol ibden

Manganese Manganese

Cobalt Cobalt

Health benefits

Weight Suitable food for weight loss

Intestine Helps prevent intestinal diseases

Cells Has a positive effect on cells

Immunity Has a positive effect on immunity

Infection Prevents infections kidney problems

Blood pressure Reduces blood pressure

Chemical composition and calorie content of cauliflower

In appearance, cauliflower resembles a collection of delicate flowers, which is why it got its name. The product has a rich chemical composition, has a pleasant taste and a light cabbage aroma, which is why it is a popular product of the daily diet. Cauliflower is a head of cabbage, from which small inflorescences depart. Most often they are white or light cream in color, but there are also varieties with yellow, green and even purple inflorescences. The product has an elastic and crispy texture, but after heat treatment it becomes a little softer.

Is cauliflower high in calories? The nutritional value of this product is minimal, but at the same time, the inflorescences contain many valuable chemical elements. Cauliflower contains vitamins B, C, K and PP, as well as coarse dietary fiber and fiber. Inflorescences contain natural vegetable protein and a special substance diindolylmethane, which can fight cancer cells. The product contains a lot of potassium, copper, selenium, manganese, phosphorus, iron and fluorine.

How many calories are in cauliflower? 100 g of the product contains only 30 kcal, 2. 5 g of protein, 0.3 g of fat and 5.4 g of carbohydrates. Inflorescences also act as a source of rare vitamin U, which is necessary for the synthesis of enzymes in the human body.

Useful and harmful properties of cauliflower

A small number of calories in cauliflower is not the only useful property of the product. With regular use of inflorescences in food, the body is cleansed of toxins. Getting into the intestines, the coarse dietary fibers of cauliflower gently cleanse its walls and remove all toxins in a natural way. It is especially useful to eat cauliflower during treatment with antibiotics, since the substances contained in it minimize the negative effect of drugs on the intestinal microflora and have a choleretic effect.

Cauliflower prevents the development of malignant tumors and is necessary for the natural synthesis of enzymes in the body. It is useful to introduce the product into the daily diet for colds and respiratory tract infections. Regular consumption of inflorescences in food has a beneficial effect on the immune system, providing the body with vitamins and valuable minerals. And cauliflower puree is recommended as the first vegetable food for young children, since it does not cause allergies.

Despite the low calorie content of cauliflower, it should be eaten in moderation. The inflorescences contain substances that stimulate the production of gastric juice, which can lead to a deterioration in well-being with gastritis and stomach ulcers. The product is not recommended to be introduced into your diet for people suffering from gout.

Weight loss benefits of cauliflower

The energy value of cauliflower is such that the amount of calories that the body spends on its digestion exceeds the number of calories obtained from the product. At the same time, cauliflower allows you to quickly induce a feeling of fullness, taking up a significant volume in the stomach. All this makes this product indispensable for a dietary diet. By steaming the florets, you can use them as a side dish and combine with any other low-calorie ingredients. It is also useful to eat cauliflower to prevent the appearance of body fat – for this, it is added to the menu 2-3 times a week. Culinary uses of cauliflower

Cauliflower has minimal nutritional value, has a neutral taste and goes well with other foods. The florets can be boiled, steamed, baked, or used as an ingredient in various dishes. To get boiled cauliflower, it is enough to dip the washed inflorescences into boiling water and cook them for 10 minutes. The product can be baked in the oven along with chicken meat or stewed in cream, adding spices to taste.

Cauliflower is blanched in order to preserve maximum vitamins and valuable chemical elements in inflorescences. To do this, the washed inflorescences are dipped in boiling water for a couple of minutes. This type of heat treatment allows you to save most of the ascorbic acid in the product, and the inflorescences remain crisp and very juicy.

A delicious and healthy salad is prepared from fresh cauliflower with the addition of bell peppers and herbs. The product goes well with seafood and mayonnaise, suitable for soups, stews, vegetable casseroles. Inflorescences can be fried in vegetable oil, after rolling them in breadcrumbs. Such a dish has a unique taste, but at the same time, the number of calories in cauliflower increases, and the product loses its beneficial properties.

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Perfectly combined with other products

Due to its mild taste and light texture, cauliflower can serve as a main dish or replace starchy side dishes.

It is important to preserve the texture

As with all vegetables, cauliflower should not be overcooked as it loses nutrients, flavor and crunchiness. It is better to bake, stew in a saucepan or deep-fry with sauce.

Vitamins galore

This close relative of broccoli is high in vitamin C, which helps lower cholesterol, improve blood health and help control blood sugar levels. Vitamin K, which is rich in cauliflower, strengthens the skeletal system, regulates the formation of blood clots. In addition, this vegetable has a lot of fiber and folic acid, B vitamins and antioxidants.

Fight Cancer

Vegetables such as cauliflower and cabbage contain glucosinolates, which can act as a cancer preventative by blocking cancer cell growth, repairing DNA, stimulating the immune system and reducing inflammation. So these little buds not only fight against heart disease, stroke and diabetes, but also fight cancer.

Taste the rainbow

There are orange and purple hybrid buds. Orange cauliflower is sweeter in taste and contains more beta-carotene for skin and eye health. Violet in taste with a nutty undertone and has antioxidant properties similar to blueberries. There is even a green one that tastes a bit sweeter than broccoli or white cauliflower.

Use your imagination

– Pureeed boiled cauliflower has a delicate texture and can replace heavy cream in puree soups.

– Minced in a food processor, cauliflower resembles grains and can be used in place of couscous or rice.

– Picturesque blossoms can be a favorite topping in tacos.

– A low-calorie, but tasty and rich pasta sauce can be obtained by whipping cauliflower with skim milk and Parmesan.

A good substitute for mashed potatoes

You can save up to 100 calories by mashing cauliflower by replacing potatoes. You can add flavor with butter, sour sauce, Dijon mustard or fresh herbs.

Crust but no flour pizza

If you are gluten intolerant or just trying to eat healthy, chop cauliflower for a crispy pizza. Pair it with oregano, mozzarella, lemon, olives and sun-dried tomatoes for a Mediterranean pizza. You can also make a classic pizza with marinara and pepperoni, as this super-vegetable goes well with any topping.

Try frying

Famous chefs simply love to fry cauliflower slices. In this form, it has a meaty texture and a nutty-caramel flavor. Serve alone or as a side dish with a blue cheese dressing.

Barbecue motifs

Meat is usually perfect for kebabs, but cauliflower pieces can look just as good. Pair them with scallops or make a simple vegetable mix with broccoli. Don’t forget to drizzle with marinade. In addition, the dense texture of cauliflower will withstand the heat of the grill, so you can try making kebabs from it.