Cauliflower
Cauliflower, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 21 kcal |
| Protein | 1.6 g |
| Fat | 0.2 g |
| Carbs | 3.4 g |
Cauliflower is a raw brassica vegetable with a dense, white curd head, commonly eaten raw in salads and crudités or cooked by roasting, steaming, or boiling. It has become a popular low-carb substitute for rice and mashed potatoes in many cuisines. Per 100 g, raw cauliflower provides just 24 kcal, 1.9 g of protein, 0.3 g of fat, 3.9 g of carbohydrates and 2 g of dietary fibre. It is a notable source of vitamin C at 42 mg per 100 g, folate at 64 mcg per 100 g, and potassium at 270 mg per 100 g. No glycemic index value is available for raw cauliflower. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo and Mediterranean dietary patterns.
How many calories in cauliflower?
Raw cauliflower contains 24 kcal per 100 g, making it one of the lower-calorie vegetables available. A generous 200 g serving amounts to roughly 48 kcal.
How much vitamin C is in cauliflower?
Raw cauliflower provides 42 mg of vitamin C per 100 g. That is a substantial amount relative to its calorie content, though cooking methods like boiling can reduce the final vitamin C level.
Is cauliflower keto-friendly?
Yes, cauliflower is well suited to a keto diet. With only 3.9 g of carbohydrates and 2 g of fibre per 100 g, its net carb content is low, which is why it is widely used as a substitute for higher-carb staples like rice and potatoes.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 20.9 kcal |
| Protein | 1.6 g |
| Fat | 0.22 g |
| Carbs | 3.4 g |
| Sugars | 1.9 g |
| Fiber | 2.3 g |
| Starch | 0.50 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.034 g |
| Monounsaturated | 0.015 g |
| Polyunsaturated | 0.11 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.030 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 17.0 mg |
| Iron | 0.32 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 142 mg |
| Sodium | 18.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.024 mg |
| Manganese | 0.13 mg |
| Selenium | 0.60 mcg |
| Iodine | 0.10 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 31.3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.070 mg |
| Vitamin K | 11.9 mcg |
| Thiamin (B1) | 0.037 mg |
| Riboflavin (B2) | 0.052 mg |
| Niacin (B3) | 0.31 mg |
| Pantothenic acid (B5) | 0.23 mg |
| Vitamin B6 | 0.10 mg |
| Folate (B9) | 44.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 33.5 mg |
Other cooking states of Cauliflower
Raw cauliflower (24 kcal).
