1 serving (100 grams) contains 23 calories, 1.8 grams of protein, 0.3 grams of fat, and 4.1 grams of carbohydrates.
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Nutrition Information
Calories |
34.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 22.4 mg | 0% | |
| Total Carbohydrates | 6.1 g | 2% | |
| Dietary Fiber | 3.4 g | 12% | |
| Sugars | 3.1 g | ||
| protein | 2.7 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.8 mg | 2% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 446.3 mg | 9% | |
* 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 Boiled cauliflower
Boiled cauliflower is a simple and nutritious preparation of cauliflower, a cruciferous vegetable believed to have originated in the Middle East and later gaining popularity in Mediterranean and European cuisines. It is low in calories, high in water content, and a rich source of fiber, vitamins C and K, folate, and antioxidants such as glucosinolates. A 100-gram serving of boiled cauliflower contains just 23 calories, approximately 2 grams of fiber, and over 75% of the daily recommended intake of vitamin C, making it a nutrient-dense food suited for a variety of diets. Its mild flavor allows it to complement a range of dishes from purees to soups and side dishes, providing both versatility and health benefits. Boiling is a quick cooking method that softens the texture and enhances its natural sweetness, retaining most of its key nutrients when cooked appropriately.
Health Benefits
- Supports immune function due to high vitamin C content (77% of the daily value per 100g).
- Promotes bone health as it contains vitamin K, which is essential for calcium regulation.
- Aids in digestion and maintains gut health because of its fiber content, which contributes to healthy bowel movements.
- Rich in antioxidants such as glucosinolates, which may reduce the risk of chronic diseases by combating oxidative stress.
- Supports fetal development due to its folate content, essential during pregnancy.
Dietary Considerations
Selection and Storage
Store raw cauliflower in a perforated plastic bag in the refrigerator for up to 1 week. After boiling, keep it in an airtight container in the fridge for up to 3 days. Reheat gently to preserve texture and nutrients.
Common Questions About Boiled cauliflower Nutrition
Is boiled cauliflower high in protein?
Boiled cauliflower is not particularly high in protein, providing about 2 grams of protein per cup (100 grams). It is a low-calorie vegetable more known for its fiber and vitamin content rather than protein.
Can I eat boiled cauliflower on a keto diet?
Yes, boiled cauliflower is keto-friendly as it is low in carbs, containing only about 5 grams of carbs per cup (100 grams), with 2 grams being fiber. Its low carb count and versatility make it a popular substitute for higher-carb foods like rice or potatoes in keto recipes.
What are the health benefits of boiled cauliflower?
Boiled cauliflower is rich in vitamins C and K, providing 77% of the daily value for vitamin C per cup (100 grams), which supports immune health and collagen production. It is also a good source of antioxidants and may help reduce inflammation. Its fiber content aids digestion and promotes gut health.
What is a recommended portion size for boiled cauliflower?
A typical portion size for boiled cauliflower is about one cup (100-150 grams), which contains approximately 25-30 calories, 5 grams of carbohydrates, and 2 grams of protein. Adjust portion sizes depending on caloric needs and dietary goals.
How does boiled cauliflower compare to other vegetables like broccoli?
Boiled cauliflower has a milder flavor and fewer calories than broccoli, with 25-30 calories per cup compared to broccoli's 50-55 calories. Cauliflower offers slightly less protein and fiber but matches broccoli in vitamin C content. Both are excellent low-calorie, nutrient-rich options for a healthy diet.
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.
