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 g | 0% | |
| 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 Coliflor
Cauliflower (coliflor) is a cruciferous vegetable that originated in the Mediterranean region. It is commonly used in cuisines worldwide, including Indian, Middle Eastern, and European dishes, as a versatile ingredient for salads, stir-fries, soups, and as a low-carb substitute for grains. Nutritionally, cauliflower is low in calories (25 per cup) and high in fiber, vitamin C, and antioxidants. It contains minimal fat and provides modest amounts of protein and iron, making it an excellent choice for maintaining a healthy diet. Its mild flavor and nutrient density make it suitable for various culinary applications while contributing to overall health.
Health Benefits
- Supports immune health due to its high vitamin C content (48.2 mg per cup).
- Promotes digestive health with its dietary fiber (2 g per cup), aiding in bowel regularity.
- May reduce oxidative stress thanks to antioxidants and phytochemicals like glucosinolates.
- Provides a small amount of iron (0.4 mg per cup) to support oxygen transport in blood.
- Helps maintain bone health with calcium (22 mg per cup).
Dietary Considerations
Selection and Storage
Store whole cauliflower in the refrigerator inside a loosely closed plastic bag or container for up to one week. Remove leaves and stems just before cooking.
Common Questions About Coliflor Nutrition
Is coliflor high in protein?
Coliflor contains 2 grams of protein per 100 grams, which is relatively low compared to protein-rich foods like beans or meat. However, it can contribute to your daily protein needs when part of a well-rounded diet.
Can I eat coliflor on a keto diet?
Yes, coliflor is keto-friendly as it contains only 5 grams of carbs per 100 grams, along with 2 grams of fiber, resulting in a low net carb count. It is a popular substitute for high-carb foods like rice or potatoes in keto recipes.
What are the health benefits of eating coliflor?
Coliflor is packed with antioxidants and high in vitamin C, offering 77% of the daily requirement per 100 grams. It supports immune health and contains fiber, which helps with digestion. Additionally, its low-calorie content makes it ideal for weight management.
How much coliflor should I eat in a serving?
A typical serving size of coliflor is around 1 cup (100-150 grams). This portion provides approximately 25-37 calories, 2-3 grams of protein, and 2-3 grams of fiber, making it a healthy addition to your meals.
How does coliflor compare to broccoli nutritionally?
While both are nutrient-dense, coliflor has fewer calories (25 vs. broccoli's 55 per 100 grams) and slightly less protein (2 grams vs. broccoli's 4 grams). Broccoli has more vitamin K, while coliflor excels in vitamin C content. Both are excellent choices 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.
