1 serving (100 grams) contains 25 calories, 1.9 grams of protein, 0.3 grams of fat, and 5.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
37.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 44.8 mg | 1% | |
| Total Carbohydrates | 7.5 g | 2% | |
| Dietary Fiber | 3.0 g | 10% | |
| Sugars | 2.8 g | ||
| protein | 2.8 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 Raw cauliflower
Raw cauliflower is a cruciferous vegetable belonging to the Brassica family, along with broccoli, kale, and cabbage. Originating in the Mediterranean region, cauliflower has become a staple in cuisines worldwide, particularly in Indian, Middle Eastern, and European diets. This nutrient-dense vegetable is low in calories, with around 25 calories per 100 grams, and offers a good source of fiber, vitamin C, vitamin K, folate, and antioxidants. Its crunchy texture and mildly nutty flavor make it versatile for salads, snacks, and various recipes, serving as an excellent alternative to high-carb ingredients in some diets.
Health Benefits
- Supports immune health due to high vitamin C content (48.2 mg per 100 grams, 54% of the Daily Value).
- Promotes digestion with 2 grams of dietary fiber per 100 grams, aiding gut health.
- Contributes to bone health with vitamin K, which is crucial for proper calcium utilization.
- May help reduce inflammation through antioxidants like glucosinolates and isothiocyanates.
- Supports fetal development due to its folate content, providing 57 mcg per 100 grams.
Dietary Considerations
Selection and Storage
Store raw cauliflower in a perforated plastic bag or loosely wrapped in the fridge to maintain freshness for up to a week. Wash and pat dry before use to remove dirt or bacteria.
Common Questions About Raw cauliflower Nutrition
Is raw cauliflower high in protein?
Raw cauliflower contains a moderate amount of protein. One cup (approximately 100 grams) offers about 2 grams of protein, which is relatively low compared to protein-rich foods but can contribute to your protein intake in a balanced diet.
Can I eat raw cauliflower on a keto diet?
Yes, raw cauliflower is an excellent choice for a keto diet. It contains just 5 grams of carbs per cup (100 grams), with 2 grams being dietary fiber, making its net carb count around 3 grams, which fits well within keto macronutrient guidelines.
What are the health benefits of raw cauliflower?
Raw cauliflower is rich in vitamins and minerals, including vitamin C (77% of the RDI per cup) and vitamin K, which support immune health and bone strength. It contains antioxidants like glucosinolates and isothiocyanates that may help reduce inflammation and protect against chronic diseases.
How much raw cauliflower should I eat?
A typical serving size of raw cauliflower is one cup (100 grams). This amount provides about 25 calories, making it a great low-calorie option for snacking or adding to meals. Start with one serving and adjust based on your dietary needs.
How does raw cauliflower compare to steamed cauliflower?
Raw cauliflower contains slightly more nutrients as cooking, especially steaming, can lead to small nutrient losses like vitamin C. However, steaming can enhance its digestibility for some people and reduce its potential to cause bloating due to fiber content.
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.
