cauliflower
Also known as: gobi, gobhi
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Also known as: gobi, gobhi
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender, baked vegetable meatballs made from cauliflower and zucchini, served over pasta with a vibrant, creamy roasted red pepper sauce. A light, flavorful, and healthy vegetarian meal that's completely tomato-free.
Tender steamed vegetable dumplings made with cabbage and cauliflower, simmered in a light, herb-based gravy. This recipe is carefully crafted to be low in sodium, potassium, and phosphorus, making it a comforting and safe choice for a renal diet.
A fragrant and creamy stew featuring tender sweet potatoes, cauliflower, and peas simmered in a rich coconut milk broth. It's completely salt-free, getting its vibrant flavor from fresh ginger, garlic, and warm spices.
A comforting and heart-healthy baked pasta dish that doesn't skimp on flavor. A rich, creamy sauce made from blended cauliflower coats tender pasta and vegetables, all baked under a layer of golden cheese.
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.
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.
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.
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.
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.
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.
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.
cauliflower is a versatile ingredient found in cuisines around the world. With 22.94 calories per 100g and 2.15 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 10 recipes featuring cauliflower with step-by-step instructions.
Browse recipes →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.
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.
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.
