1 serving (85 grams) contains 21 calories, 1.6 grams of protein, 0.3 grams of fat, and 4.2 grams of carbohydrates.
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Nutrition Information
Calories |
42.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 51 mg | 2% | |
| Total Carbohydrates | 8.5 g | 3% | |
| Dietary Fiber | 3.4 g | 12% | |
| Sugars | 3.2 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 37.4 mg | 2% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 508.3 mg | 10% | |
* 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 Raw cauliflower florets
Raw cauliflower florets are the edible parts of the cauliflower plant, typically harvested from the species Brassica oleracea, which belongs to the cruciferous vegetable family. Originating in the Mediterranean region, cauliflower has been a staple in global cuisines including European, Indian, and Middle Eastern dishes. It is a low-calorie, nutrient-dense food primarily composed of water (92%), with fiber, vitamins, and minerals making up the remainder. A 1-cup serving of raw cauliflower (approximately 107g) contains around 25 calories, 2g protein, 2.5g fiber, and significant amounts of vitamin C (77% of the daily value), vitamin K, folate, and potassium. Its versatility makes it popular for various dietary needs, including raw consumption, steaming, or blending into recipes.
Health Benefits
- Supports immune function due to its high vitamin C content, which acts as a powerful antioxidant.
- Promotes digestive health with 2.5g of fiber per cup, aiding gut motility and preventing constipation.
- Contains sulforaphane, a plant compound linked to reduced inflammation and potential cancer prevention according to emerging research.
- Provides folate, an essential nutrient for cell growth and DNA synthesis, especially crucial during pregnancy.
- Rich in potassium, which supports healthy blood pressure levels and overall cardiovascular function.
Dietary Considerations
Selection and Storage
Store raw cauliflower florets in a sealed container or plastic bag in the refrigerator for up to 4-5 days. For optimal freshness, keep them dry and wash just before consuming.
Common Questions About Raw cauliflower florets Nutrition
Is raw cauliflower high in protein?
Raw cauliflower is not particularly high in protein, containing about 2 grams per cup (107 grams). While it is not a primary protein source, it can contribute to your daily intake when combined with other foods.
Can I eat raw cauliflower on a keto diet?
Yes, raw cauliflower is keto-friendly due to its low carbohydrate content. One cup of raw cauliflower contains approximately 5 grams of carbs, with 2 grams being fiber, making its net carb count around 3 grams, which fits well into a ketogenic diet.
What are the health benefits of eating raw cauliflower?
Raw cauliflower is rich in vitamin C (providing about 77% of the recommended daily intake per cup) and a good source of antioxidants, which can help reduce inflammation. It is also high in fiber, supporting digestion and promoting satiety, making it beneficial for weight management.
How much raw cauliflower should I eat in one serving?
A typical serving size of raw cauliflower is one cup (about 107 grams). This portion contains approximately 25 calories, 2 grams of protein, and 3 grams of net carbs, making it a healthy addition to meals or snacks.
How does raw cauliflower compare to cooked cauliflower nutritionally?
Raw cauliflower retains its full vitamin C content, while cooking can reduce this nutrient depending on the method used. However, cooking cauliflower may make it easier to digest for some individuals. Both raw and cooked cauliflower are low in calories and carbs, making them nutritionally similar overall.
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.
