Cauliflower Nutrition Facts And Health Benefits

Cauliflower is a super water-rich vegetable. It contains 92% of water. It has many health benefits, let's see it.

Cauliflowers are mostly produced in China and India (statics from 2021). The cauliflower's scientific name is 'Brassica oleracea var. botrytis'. It is used for medicine in diseases like cancer, diabetes, and heart disease.

Cauliflower Nutrition Facts

Here below table shows the cauliflower nutritional value per 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 25

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 30mg 2%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 2g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of cauliflower has 25 Kcals, 0 grams of fat, 5 grams of carbohydrates, and 2 grams of protein.

There is no cholesterol in the onion. It holds 30 mg of sodium.

Cauliflower Calories 100g:

100 grams of cauliflower contain 25 Kcals(104 kJ). It is low-calorie food because it includes 92% water. Most of the calories come from carbohydrates.

100 grams of cauliflower contains 5 grams of carbohydrates, 2 grams of fiber, and 2 grams of natural sugar. In 100 grams of cauliflower, Net carbs(Total Carbs-Fiber) should be 3 grams.

2 grams of sugar include:
Glucose 0.94g
Fructose 0.97g

Cauliflower doesn't contain fat(or contains less than 0.5g).

100 grams of cauliflower contain 2 grams of protein.

Cauliflower Glycemic Index:

The glycemic index of cauliflower is 10. It holds a low glycemic index.

Vitamins And Minerals In Cauliflower





Vitamin C

48.2 mg


22 mg

Vitamin A

0 mcg


44 mg

Vitamin E

0.08 mg


299 mg

Vitamin K

15.5 mcg


0.42 mg

Vitamin B1

0.05 mg


15 mg

Vitamin B2

0.06 mg


0.27 mg

Vitamin B3

0.507 mg


0.039 mg

Vitamin B6

0.184 mg


0.155 mg

Vitamin B9

57 mcg

100 grams of Cauliflower hold Vitamin C(54%), Vitamin A(0%), Vitamin E(1%) and Vitamin K(13%) of your RDA(Recommended Dietary Allowances).

Vitamin C improves immunity; Vitamin A supports your heart, lungs, and other organs to function properly; Vitamin E preserves healthy skin and eyes; and Vitamin K is required for blood clotting and healthy bones.

Cauliflower has an adequate amount of B vitamins. 100 grams of cauliflowers have Vitamin B1(thiamin) 4%, Vitamin B2(riboflavin) 5%, Vitamin B3(niacin) 3%, Vitamin B6 (pyridoxine) 14%, and Vitamin B9(folate) 14% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of cauliflower has Calcium 2%, Phosphorus 1%, Potassium 15%, Iron 3%, Magnesium 4%, Zinc 3%, Copper 4%, and Manganese 7% of your RDA (Recommended Dietary Allowances).

Calcium helps our bones; Phosphorus plays a vital role in inventing DNA and RNA; Potassium controls fluid balance; Iron reduces tiredness and fatigue; Magnesium maintains muscle, nerve function, and energy production.

Zinc plays an important role in building proteins; Copper builds red blood cells; Manganese assists the body in creating connective tissue, bones, and blood clotting factors.

Cauliflower Benefits:

Cauliflower Benefits For Skin:

Cauliflower contains vitamin C, which helps to level up the immune system. Vitamin C can fight against acne, pimples, and scars and give you clear skin. It also contains antioxidants that can be needed for healthy skin.

Cauliflower Benefits For Hair:

Cauliflower contains beta-carotene, that is needed for hair. Without beta-carotene, hair will become thin and lead to hair fall. Beta-carotene can help to make healthy hair.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

How many carbs are in cauliflower?

One cup (100 grams) of raw cauliflower contains about 5 grams of carbohydrates.

Is cauliflower keto-friendly?

Yes, cauliflower is keto-friendly due to its low carbohydrate content. It can be used in many keto recipes.

Can I eat cauliflower on a low-carb diet? 

Yes, cauliflower is commonly included in low-carb diets because of its low carbohydrate content. It can be used as a versatile and nutritious vegetable option.

How many net carbs are in cauliflower? 

In 100 grams of cauliflower, Net carbs(Total Carbs-Fiber) should be 3 grams.

Is cauliflower a good source of fiber? 

Yes, cauliflower is a good source of dietary fiber. One cup(100g) of raw cauliflower provides approximately 2 grams of fiber.

Does cauliflower have any sugar?

One cup(100g) of raw cauliflower contains about 2 grams of sugar.

Is cauliflower gluten-free?

Yes, cauliflower is naturally gluten-free.

Can cauliflower help with digestion?

Cauliflower is a good source of dietary fiber, aiding digestion and promoting regular bowel movements. Including fiber-rich foods like cauliflower can contribute to a healthy digestive system.

Is cauliflower good for weight loss? 

Cauliflower can be a good food for weight loss due to its low calorie and carbohydrate content. It is also a filling vegetable that can help curb hunger and contribute to a balanced, calorie-controlled diet.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.