1 serving (100 grams) contains 25 calories, 2.0 grams of protein, 0.3 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
62.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 75 mg | 3% | |
| Total Carbohydrates | 12.5 g | 4% | |
| Dietary Fiber | 6.2 g | 22% | |
| Sugars | 5 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 55 mg | 4% | |
| Iron | 1 mg | 5% | |
| Potassium | 747.5 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Califlower
Cauliflower is a cruciferous vegetable originating from the Mediterranean regions and is a staple in cuisines worldwide, including Indian, Middle Eastern, Western, and East Asian cooking. It is prized for its versatility, mild flavor, and impressive nutritional profile. One cup of raw cauliflower (about 100 grams) contains only 25 calories, 2 grams of protein, 5 grams of carbohydrates, and nearly no fat, making it a low-calorie, nutrient-dense food. It is also an excellent source of vitamin C (48.2 mg per cup), a good source of dietary fiber (2.5 grams), and includes smaller amounts of calcium (22 mg) and iron (0.4 mg). Its low carbohydrate content and high fiber make it particularly helpful in low-carb or ketogenic diets.
Health Benefits
- High in vitamin C (48.2 mg per cup), which supports a healthy immune system and collagen production.
- Contains 2.5 grams of dietary fiber per serving, promoting digestive health and aiding in satiety.
- Provides small amounts of calcium (22 mg) and iron (0.4 mg), which are essential for bone health and oxygen transport in the body.
- Low in calories (25 per cup) and carbohydrates, making it a weight-friendly vegetable.
- Rich in antioxidants, including glucosinolates, which have been linked to reduced oxidative stress and may help lower the risk of certain chronic diseases.
Dietary Considerations
Selection and Storage
Store cauliflower unwashed in the crisper drawer of the refrigerator in a perforated plastic bag for up to one week. Wash and cut just before use to preserve freshness.
Common Questions About Califlower Nutrition
Is cauliflower high in protein?
Cauliflower is not particularly high in protein, as it contains about 2 grams of protein per 100 grams. While it can contribute to your daily protein intake, it is better known for being low in calories and carbs.
Can I eat cauliflower on a keto diet?
Yes, cauliflower is an excellent choice for a keto diet due to its low carbohydrate content (5 grams per 100 grams). It is often used as a substitute for high-carb foods like rice or potatoes in keto-friendly recipes.
What are the health benefits of eating cauliflower?
Cauliflower is rich in vitamins C and K, supports immune function, and provides antioxidants that help fight oxidative stress. Its fiber content (2.5 grams per 100 grams) can support digestion and improve gut health. Additionally, it is low in calories, making it ideal for weight management.
How much cauliflower should I eat in one serving?
A typical serving size for cauliflower is around 1 cup (about 100 grams), which contains approximately 25 calories, 5 grams of carbs, and 2 grams of protein. This serving size is suitable for most diets, but you can adjust it based on your dietary needs.
How does cauliflower compare to broccoli in nutrition?
Cauliflower and broccoli are nutritionally similar, but broccoli contains slightly more protein (2.8 grams per 100 grams) and fiber (2.6 grams per 100 grams). Both are low in calories, but broccoli is slightly higher in vitamin A and folate, while cauliflower offers more vitamin C per serving.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
