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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boiled cauliflower is highly nutritious and low in calories. It is an excellent source of Vitamin C, Vitamin K, and folate, and contains antioxidants like sulforaphane which may help reduce inflammation and protect against chronic diseases.
Boiled unsalted cauliflower is very diet-friendly, containing only 23 calories and 4.11g of carbohydrates per 100g. It also provides about 1.84g of protein and is virtually fat-free, making it ideal for weight management.
Yes, boiled cauliflower is a staple of the keto diet. Because it is very low in net carbohydrates and high in fiber, it allows those on low-carb diets to enjoy large portions without significantly impacting their daily carb limits.
Cauliflower is high in dietary fiber, which is essential for digestive health. Fiber helps prevent constipation, supports a healthy gut microbiome, and promotes a feeling of fullness, which can prevent overeating.
Yes, boiled unsalted cauliflower is naturally vegan and gluten-free. It is a whole plant food that contains no animal products or wheat proteins, making it safe for those with Celiac disease or those following a plant-based lifestyle.
Boiled cauliflower has a very mild, slightly nutty, and neutral flavor. Because its taste is not overpowering, it acts as a 'blank canvas' that easily absorbs the flavors of any seasonings, sauces, or dressings you add to it.
To avoid a mushy texture, boil cauliflower florets for only 3 to 5 minutes until they are fork-tender. You can also plunge them into an ice bath immediately after draining to stop the cooking process and maintain some firmness.
boiled unsalted cauliflower is a versatile ingredient found in cuisines around the world. With 23 calories per 100g and 1.84 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Absolutely. Boiled cauliflower is a popular low-carb alternative to mashed potatoes. Once boiled until soft, it can be mashed or blended with garlic and herbs to create a side dish with a similar consistency to potatoes but with significantly fewer calories.
Stored in an airtight container, boiled cauliflower will stay fresh in the refrigerator for 3 to 5 days. It is best to let it cool completely before refrigerating to prevent moisture buildup, which can lead to spoilage.
Yes, boiled cauliflower freezes well. After boiling, drain it thoroughly and pat it dry to prevent ice crystals from forming. Store it in a freezer-safe bag or container for up to 12 months; it is best used in soups or mashes after thawing.