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 |
37.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 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 | 3.0 g | ||
| protein | 3.0 g | 6% | |
| 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 Steamed cauliflower
Steamed cauliflower is a simple, nutritious preparation of the cauliflower vegetable, which originated in the Mediterranean region and is widely used in cuisines across the globe, from Indian curries to Western side dishes. Low in calories and high in water content, cauliflower is an excellent source of vitamins C and K, folate, and dietary fiber. A 1-cup serving (about 107 grams) of steamed cauliflower contains approximately 25 calories, 2 grams of protein, 5 grams of carbohydrates, and 2 grams of fiber, making it a nutrient-dense addition to meals. Its mild flavor and soft texture when steamed make it versatile and easy to pair with various dishes.
Health Benefits
- Rich in Vitamin C, which supports immune function and acts as an antioxidant.
- Contains Vitamin K, essential for blood clotting and bone health.
- Provides dietary fiber, promoting digestive health and supporting regular bowel movements.
- Low in calories while being highly nutrient-dense, aiding in weight management.
- Offers phytonutrients like glucosinolates, which may help reduce inflammation and protect against certain cancers.
Dietary Considerations
Selection and Storage
Store raw cauliflower in the refrigerator in a perforated plastic bag for up to 5-7 days. After steaming, consume within 2-3 days and keep it in a sealed container in the refrigerator.
Common Questions About Steamed cauliflower Nutrition
What is the nutritional content of steamed cauliflower?
Steamed cauliflower is low in calories, with approximately 25 calories per cup (100 grams). It contains about 2 grams of protein, 5 grams of carbs, 2 grams of fiber, and is rich in vitamin C, providing about 77% of the daily recommended intake per serving. Additionally, it offers smaller amounts of vitamin K, folate, and antioxidants.
Is steamed cauliflower compatible with a keto diet?
Yes, steamed cauliflower is keto-friendly due to its low carbohydrate content, with about 5 grams of net carbs per cup. It is a popular substitute for higher-carb foods like potatoes and rice when following a ketogenic or low-carb lifestyle.
What are the health benefits of eating steamed cauliflower?
Steamed cauliflower is rich in antioxidants, especially glucosinolates, which may support cancer prevention and overall cell health. Its high vitamin C content strengthens the immune system, and the fiber promotes healthy digestion. Additionally, it is calorie-efficient and nutrient-dense, making it ideal for weight management.
What is the recommended serving size of steamed cauliflower?
A typical serving size is one cup of steamed cauliflower, roughly 100 grams. This portion provides around 25 calories, making it a good option for a balanced meal. Larger servings can be consumed depending on individual dietary goals, but moderation is encouraged to avoid excessive fiber intake, which could upset the stomach.
How does steamed cauliflower compare to raw cauliflower and roasted cauliflower?
Steamed cauliflower retains more nutrients, particularly water-soluble ones like vitamin C, compared to roasted cauliflower, which may lose some vitamins during exposure to higher heat. Raw cauliflower has fewer changes in texture but can be harder to digest for some individuals. Steamed cauliflower strikes a balance between easy digestion and nutrient preservation.
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.
- Cauliflower: Nutrition, Benefits, and How to PrepareHarvard T.H. Chan School of Public HealthDiscusses the nutritional benefits and health implications of consuming cauliflower.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesHighlights the importance of vegetables, including cauliflower, in a balanced diet.
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.
