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Important cauliflower nutrition facts you need to know

cauliflower nutrition

Cauliflower nutrition facts suggest that this tasty vegetable is a superfood and can help you lose weight. Let us see some other cauliflower benefits unknown to you yet.

Cauliflower and other Brassica vegetables are one of the most widely consumed vegetable groups all over the world. They are known for various nutrients, compounds and antioxidants that fight against free radicals. Moreover, because cauliflower and other Brassica vegetables are consumed so large and frequent, they may become an essential source of nutrients and bioactive compounds in the daily diet. 

The phytochemicals in cauliflower and other Brassica vegetables induce beneficial effects on human health. These phytochemicals fight free radicals, prevent oxidative stress and stimulate the immune system. In addition, they induce detoxification enzymes and inhibit malignant transformation and carcinogenic mutations. These effects reduce the spread of cancer cells and decrease cancer risk. 

The antioxidant properties come from vitamins C and E, carotenoids, and antioxidant enzymes such as catalase, superoxide dismutase (SOD) and peroxidase present in cauliflower. Further, polyphenols and the sulfur-organic compounds exert an antimutagenic effect too. 

Cauliflower benefits from cauliflower nutrition

The actual benefits of cauliflower are many. It is a fibre-packed food with antioxidants, vitamins, and minerals that can aid in your overall digestive health. 

Researchers believe that the nutrients and minerals are what help to make cauliflower highly beneficial to a person’s health

In fact, a diet high in cauliflower and other green vegetables and a reduced intake of fatty foods can dramatically reduce the risk of certain types of cancer. In addition, a reduction in blood pressure and cholesterol levels may also occur due to increased intake of cauliflower. Here are some clinically recorded cauliflower benefits you need to know.

Low in calories high in proteins

For your information, cauliflower contains low calories and high proteins. In fact. by calories, 37.5% of cauliflower is protein.

As per IFCT, 100g serving of raw cauliflower has less than 24 calories. In addition to the low-calorie content, cauliflower contains shallow fat, and sodium and is free of cholesterol. Cauliflower is also gluten-free.

Low in carbs

Clearly, cauliflower is a low carb vegetable. It contains only 35% carbs by calories. Vegetarians find making low-carb foods challenging as most cereals contain high carbs. Cauliflower is such a vegetable that you can make a low carb keto upma. Using cauliflower, you can achieve a low carb diet of 130-150 gm carbs per day.

Helps easy bowel movement

High fibre content is what cauliflower makes a better contender for your diet. A high fibre diet helps easy, rapid gastric emptying and relieves constipation. 

One of the excellent selections in your diet is cauliflower. Hypothetically, if you eat a total of 1 kg of cauliflower, you are likely to get cauliflower 230 kcal, 21 grams of protein and 37 grams of fibre which is 100% of a male daily requirement. Also, this fibre is high enough to make you feel full for longer than you imagine

Cauliflower good for weight loss

Cauliflower is an excellent food to eat if you are trying to lose weight. Despite having low calories and carbs, it is high in protein and low in fats. Therefore, higher servings of cauliflower will add fewer calories to your diet

In contrast, this will increase fibre intake and proteins too. Both increases in fibre and protein are positively related to satiety. Increased satiety leads to fewer food cravings which are helpful in your weight loss diet plan.

Diabetes management

Higher-fibre foods are critical for diabetes management. High fibre meal improves glycemic control as well as reduces premature mortality. Cauliflower is a fibre-rich vegetable. Scientists recommend raising fibre intake to around 35 grams per day for diabetes management [PMID: 32142510]. 

Reduce cholesterol

Foods with high soluble fibre lower blood cholesterol, especially cauliflower are rich in soluble fibre. Just 100 grams of cauliflower provides more than 10% of the day’s soluble fibre. 

Soluble fibre does not break down small intestinal travels further into the large intestine. Here it is fermented to short-chain fatty acids (SCFA) by bacteria in the large intestine. 

The creation of SCFA in the large intestine leads to changes in the intestinal microbiota [PMID: 31126110]. Dietary fibre adds bulk to the meal, arrests, and isolates cholesterol, thus avoiding its absorption in the liver. In addition to this, it increases excretion through the biles.

Beneficial in reducing blood pressure

Cauliflower is also rich in potassium, an element that may help prevent hypertension. Potassium helps regulate blood pressure [PMID: 25398734]. Low levels of potassium have to increase the risk of hypertension. Therefore, for those who have high blood pressure, eating cauliflower benefits them.

Improves gut health

Eating cauliflower may benefit people with irritable bowel syndrome and ulcerative colitis. Such patients have high SRB and elevated hydrogen sulphide levels.

Research says increased intake of cauliflower in the diet reduces the population of sulphate-reducing bacteria (SRB). Therefore, this reduction in SRB may be possibly helpful to gastrointestinal (GI) health [PMID: 28296348].

Reduce inflammation

In general, cauliflower and other Brassica vegetables contain many valuable metabolites. Of interest to the scientists is isothiocyanates (ITCs) found in cauliflower and Brassica vegetables. Various studies have stated that these metabolites effectively reduce inflammation [PMID: 28862664].

Cancer prevention

Cauliflower is also rich in glucosinolates. When digested, it produces biologically active indoles and isothiocyanates. Under the influence of these enzymes, these compounds eliminate or neutralise cancer cells and other mutagenic factors, consequently preventing DNA damage and cancer development [PMID: 23631258].

Cauliflower is healthy to add to salads and substitute for meat in other foods. In fact, meals made with cauliflower are better for you than those with meat or other foods that are relatively high in fats and calories.

Cauliflower recipes

Cauliflower nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size: 100 gm cauliflower

Calories in cauliflower nutrition

a. Calories in 100g cauliflower are 22.93 kCal; as much as 1.15 % of male DRI of 2000 kCal. Further, it can attain 1.53 % of female DRI of 1500 kCal.

b. Protein forms 37.51 % of the calories

c. Carbs form 35.41 % of the calories in cauliflower.

d. Fats form 17.27 % of the calories.

Macros in cauliflower nutrition

a. Protein in cauliflower – 2.15 gm, particularly 2.87 % of male DRI of 75 gm. Therefore, it can complete 3.82 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

b. Carbs in cauliflower – 2.03 gm, therefore, is 0.74 % of male DRI of 275 gm. Thus, it can achieve 0.98 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

c. Fats in cauliflower – 0.44 gm, notably 0.66 % of male DRI of 66.67 gm. As a result, a woman gets 0.88 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

d. The fibre in cauliflower – 3.71 gm, thus is 9.76 % of male DRI of 38 gm. On the other hand, females get 14.84 % of female DRI of 25 gm.

e. Soluble Fibre – 1.04 gm, particularly 10.40 % of male DRI of 10 gm. Additionally, females will get 10.55 % of female DRI of 9.86 gm.

f. Total Free Sugar – 0.47 gm, which is not only 0.78 % of male DRI of 60 gm but also 0.94 % of female DRI of 50 gm.

Vitamins in cauliflower nutrition

a. Vitamin A – 0.13 mcg, as much as 0.01 % of male DRI of 900 mcg. Furthermore, women can get 0.02 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.04 mg, particularly 3.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 3.64 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.07 mg, therefore, is 5.38 % of male DRI of 1.3 mg. Besides, women also get 6.36 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 0.31 mg, notably 1.94 % of male DRI of 16 mg and 2.21 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.13 mg, thus is 10.00 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 2.47 mcg, therefore, is 8.23 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 45.95 mcg, as much as 11.49 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0.00 mcg, whereas the DRI of Vitamin B12 for males and females is 2.4 mcg. 

i. L-ascorbic acid (Vitamin C) – 47.14 mg, therefore, is 52.38 % of male DRI of 90 mg. Further, it is 62.85 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 1.32 mcg, notably 26.40 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.02 mg, thus is 0.13 % of DRI of 15 mg for males and females.

l. Vitamin K – 14.33 mcg, as much as 11.94 % of male DRI of 120 mcg and 15.92 % of female DRI of 90 mcg.

Minerals in cauliflower nutrition

a. Calcium – 25.16 mg, particularly 2.52 % of DRI of 1000 mg for males and females.

b. Phosphorus – 47.33 mg, therefore, is 6.76 % of DRI of 700 mg for males and females.

c. Iron – 0.96 mg, notably 12.00 % of male DRI of 8 mg and 5.33 % of female DRI of 18 mg.

d. Magnesium – 23.08 mg, thus is 5.77 % of male DRI of 400 mg and 7.45 % of female DRI of 310 mg.

e. Copper – 50.00 mcg, as much as 5.56 % of DRI of 900 mcg for males and females.

f. Manganese – 0.23 mg, particularly 10.00 % of male DRI of 2.3 mg and 12.78 % of female DRI of 1.8 mg.

g. Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

h. Zinc – 0.31 mg, notably 2.82 % of male DRI of 11 mg. At the same time, women get 3.88 % of female DRI of 8 mg.

i. Chromium – 7.00 mcg, thus is 20.00 % of male DRI of 35 mcg. Besides, women too get 28.00 % of female DRI of 25 mcg.

j. Selenium – 0.47 mcg, as much as 0.85 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg,

l. Potassium – 329.00 mg, as much as 7.00 % of DRI of 4700 mg for males and females.

m. Sodium – 30.72 mg, particularly 2.05 % of DRI of 1500 mg for males and females.

n. Omega 3 – 117.00 mg, therefore, is 19.50 % of DRI of 600 mg for males and females,

o. Omega 6 – 99.00 mg, not only 16.50 % of DRI of 600 mg for males and females.


Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Cauliflower nutrition values of cauliflower are referred from IFCT, are approximate and may vary.


In conclusion, cauliflower is a low-calorie food that offers health benefits for those on a keto diet. Cauliflower nutrition a great source of fiber and vitamin C and contains antioxidants that can protect the body against disease. Adding cauliflower to your diet is a simple way to improve your health and lose weight.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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