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 |
59.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 71.4 mg | 3% | |
| Total Carbohydrates | 11.9 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.5 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 52.4 mg | 4% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 711.9 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 Blumenkohl
Blumenkohl, commonly known as cauliflower, is a cruciferous vegetable originating from the Mediterranean region and widely used in European, Indian, and Middle Eastern cuisines. It is a versatile ingredient, ideal in raw, roasted, steamed, or mashed preparations. Nutritionally, cauliflower is low in calories (25 kcal per 100g) yet rich in essential nutrients, such as fiber, vitamin C, and small amounts of calcium and iron. Its high water content and low carbohydrate profile make it particularly suitable for weight management and low-carb diets.
Health Benefits
- Rich in vitamin C (48.2 mg per 100g), it strengthens the immune system and supports collagen production for healthy skin.
- High in dietary fiber (2g per 100g), aiding in digestion and promoting gut health.
- Contains antioxidants like glucosinolates, which may reduce inflammation and support cellular health.
- Provides 22 mg of calcium per 100g, contributing to bone strength and overall skeletal health.
- Low in calories and carbohydrates, making it an excellent choice for weight management and diabetic-friendly diets.
Dietary Considerations
Selection and Storage
Store whole cauliflower in the refrigerator for up to a week, preferably in a perforated bag. For longer storage, blanch florets and freeze in an airtight container.
Common Questions About Blumenkohl Nutrition
Is Blumenkohl high in protein?
Blumenkohl (cauliflower) contains 2 grams of protein per 100 grams, making it a moderate source of protein compared to other vegetables. While it is not considered a high-protein food, it can complement protein-rich ingredients in meals.
Can I eat Blumenkohl on a keto diet?
Yes, Blumenkohl is highly compatible with a keto diet as it contains only 5 grams of carbs per 100 grams and provides 2 grams of fiber, resulting in a net carb total of just 3 grams. It is a popular low-carb substitute for rice, pizza crust, and mashed potatoes.
What are the health benefits of Blumenkohl?
Blumenkohl is rich in vitamins C and K, supporting immune function and bone health. It also contains antioxidants and compounds like glucosinolates, which may help protect against certain diseases. Additionally, its fiber content aids digestion and helps maintain gut health.
How much Blumenkohl should I eat in one serving?
A typical serving size of Blumenkohl is around 1 cup (approximately 100 grams), which contains about 25 calories, 5 grams of carbs, and 2 grams of protein. You can enjoy larger portions if you're following a low-calorie or low-carb diet, as cauliflower is very nutrient-dense while being low in calories.
How does Blumenkohl compare to broccoli nutritionally?
Both Blumenkohl and broccoli are nutrient-dense, but broccoli contains slightly more protein (2.8 grams per 100 grams) and vitamin C. Blumenkohl, however, has fewer carbs (5 grams vs. 6.6 grams in broccoli) and can be a better choice for those following strict low-carb diets.
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.
