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Nutritional Value

A serving equals 1 cup, or about 100 grams (3.5 ounces), of chopped cauliflower. One serving of raw cauliflower has:

  • 25 calories

  • Fat 0.25g

  • carbohydrates 5g

  • Fiber 2g

  • Sugar 2g

  • Protein 2g

  • Sodium 30mg

  • 57% (DV) of vitamin C

  • 14% DV of vitamin K

  • 2% DV of calcium & iron

  • 7% DV of potassium

  • 4% DV of magnesium

  • 15% DV of folate

  • 12% DV of vitamin B6

  • 14% DV of vitamin B5

  • 9% DV of choline


Brassica oleracea

Is cauliflower a superfood? All cruciferous vegetables, including cauliflower, broccoli, arugula, brussels sprouts, cabbage, and kale, are considered superfoods for the high levels of vitamins, minerals, and antioxidants they contain.

Nutritional Value

Cauliflower is 92% water. That means this veggie can help keep you hydrated. Cauliflower can also:

Improve your digestion

As a cruciferous vegetable, cauliflower is an excellent source 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 balance of gut bacteria helps lower inflammation in your body and reduces your risk of heart disease, dementia, and obesity.

Fight cancer

Many of cauliflower’s nutrients act as antioxidants, which are the substances that help protect your body 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.

Improve your heart health

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

Support your nervous system

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.

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