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cauliflower.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

gobigobhiraw cauliflowercauliflower ricedCauliflowerPhool GobiCauliflower piecesColiflorCauliflower Floret

Recipes with cauliflower + Add to pantry

SERVING

CALORIES

PROTEIN

2.1g

CARBS

2.0g

FAT

0.44g

FIBER

3.7g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories22.9kcal—

Protein2.1g4%

Carbohydrates2.0g1%

Fiber3.7g13%

Sugar0.47g1%

Total fat0.44g1%

Saturated fat0.12g1%

Trans fat0g—

Cholesterol0mg0%

Water90.8g—

MINERALS

Sodium30.7mg1%

Potassium329mg7%

Calcium25.2mg2%

Iron0.96mg5%

Magnesium23.1mg5%

Phosphorus47.3mg4%

Zinc0.31mg3%

Copper0.05mg6%

Manganese0.23mg10%

Selenium0.47µg1%

VITAMINS

Vitamin A1.6µg0%

Vitamin C47.1mg52%

Vitamin D1.3µg7%

Vitamin E0.02mg0%

Vitamin K14.3µg12%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.07mg5%

Niacin (B3)0.31mg2%

Pantothenic acid (B5)0.62mg12%

Vitamin B60.13mg8%

Biotin (B7)2.5µg8%

Folate (B9)46µg11%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup100g

1 tablespoon6.3g

1 teaspoon2.1g

1 oz28.4g

1 lb453.6g

1 ml0.4g

1 liter416.7g

1 piece700g

HEALTH BENEFITS

Why eat it.

✓Rich in essential nutrients, including Vitamin C, Vitamin K, and folate.
✓High in fiber, which supports digestive health and promotes a feeling of fullness.
✓Contains antioxidants and sulfur compounds like sulforaphane, which may help reduce inflammation and protect against chronic diseases.
✓A good source of choline, an important nutrient for brain health, memory, and metabolism.

COOKING TIPS

In the kitchen.

1For even cooking, cut florets into uniform sizes. The core and leaves are also edible and can be chopped and cooked.
2Roasting at a high temperature (400-425°F or 200-220°C) with olive oil brings out a nutty, sweet flavor and caramelization.
3Cauliflower can be processed into 'rice' as a low-carb alternative to grains or steamed and mashed as a substitute for potatoes.
4To maintain a white color when boiling or steaming, add a splash of lemon juice or milk to the water.

STORAGE

Keep it fresh.

Store a whole, unwashed head of cauliflower stem-up in a loosely opened or perforated plastic bag in the refrigerator's crisper drawer for up to 2 weeks.
Cut florets should be stored in an airtight container in the refrigerator and used within 4-5 days for optimal freshness.

FAQ

Frequently asked questions.

Is cauliflower healthy?

Yes, cauliflower is highly nutritious and low in calories, providing only about 23 calories per 100g. It is rich in Vitamin C, Vitamin K, and fiber, which supports digestive health and helps reduce inflammation.

Is cauliflower good for weight loss?

Cauliflower is excellent for weight loss because it is very low in calories and high in fiber. The fiber content promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day.

Is cauliflower keto-friendly?

Yes, cauliflower is a staple of the ketogenic diet. With only about 2g of net carbs per 100g, it is one of the best low-carb vegetables and is frequently used as a substitute for high-carb foods like rice and potatoes.

Can you eat cauliflower raw?

Yes, cauliflower can be eaten raw and is commonly served with dips or chopped into salads. While raw cauliflower retains its maximum Vitamin C content, some people find it easier to digest when it is lightly steamed or roasted.

How do you store cauliflower and how long does it last?

Store whole heads of cauliflower in a loose plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 1 to 2 weeks; avoid washing it until you are ready to cook to prevent moisture-induced spoilage.

What are the main vitamins found in cauliflower?

Cauliflower is an excellent source of Vitamin C for immune support and Vitamin K for bone health. It also contains folate and choline, a nutrient that is essential for brain health, memory, and metabolism.

How can you tell if cauliflower has gone bad?

Fresh cauliflower should be firm with a creamy white color. If you notice large dark brown or black spots, a soft or slimy texture, or a pungent, sulfur-like odor, the vegetable has likely spoiled.

Is cauliflower gluten-free?

Yes, cauliflower is naturally gluten-free. It is widely used as a grain alternative to create gluten-free pizza crusts, tortillas, and breading for those with celiac disease or gluten sensitivities.

What is the best way to cook cauliflower?

Cauliflower is incredibly versatile and can be roasted, steamed, sautéed, or even grilled. Roasting it with olive oil and spices at high heat brings out a nutty, sweet flavor that is much more intense than boiling or steaming.

What is cauliflower rice and how is it used?

Cauliflower rice is made by pulsing raw cauliflower florets in a food processor until they reach a grain-like consistency. It is used as a low-carb, grain-free substitute for traditional rice in stir-fries, bowls, and side dishes.

RECIPES