Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin C | 48.2 mg | 54% | |
| Vitamin K | 15.5 µg | 13% | |
| Potassium | 299 mg | 6% | |
| Choline | 44.3 mg | 8% | |
| Vitamin B6 | 0.18 mg | 11% | |
| Folate (B9) | 57 µg | 14% | |
| Manganese | 0.16 mg | 7% | |
| Magnesium | 15 mg | 4% | |
| Phosphorus | 44 mg | 4% | |
| Calcium | 22 mg | 2% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 cup florets | 107g | 27 kcal | 5.3g | 3.2g | 0.3g |
| 1 medium head | 160g | 40 kcal | 7.9g | 4.8g | 0.4g |
| 1 large head | 840g | 210 kcal | 41.7g | 25.3g | 2.4g |
| 1 spear | 25g | 6 kcal | 1.2g | 0.8g | 0.1g |
| 1 oz | 28g | 7 kcal | 1.4g | 0.8g | 0.1g |
Cauliflower is 92% water. Net carbs are 3.0g per 100g — exceptionally low, making it the best low-carb substitute for rice, mashed potato, and pizza crust. It has a mild flavour that absorbs seasonings well.
Cauliflower is one of the few plant foods with meaningful choline content — 44.3mg per 100g. Choline is essential for brain development, liver function, nerve signal transmission, and cell membrane integrity. Most adults are deficient in choline (only 8% of Americans meet the adequate intake). Choline deficiency is associated with fatty liver disease, neurological impairment, and impaired fetal brain development. As a plant-based choline source, cauliflower is particularly valuable for vegans who cannot rely on eggs and meat.
Cauliflower's mild flavour and texture make it the most versatile low-carb substitute in cooking. Cauliflower rice (grated and sautéed) provides a grain-free alternative with 3g net carbs vs 28g in white rice. Mashed cauliflower replaces mashed potato with 70% fewer calories. Cauliflower pizza crust reduces carbs by 60% vs flour crust. These substitutions have driven enormous cauliflower popularity in low-carb and keto communities.
Cauliflower provides 48.2mg of vitamin C per 100g — 54% of the daily requirement, and slightly more than a medium orange (53mg per 100g). The vitamin C in cauliflower supports immune function, collagen synthesis, and iron absorption. Because cauliflower is not typically thought of as a vitamin C source, this is frequently overlooked.
Like broccoli, cauliflower contains glucosinolates that convert to sulforaphane and other isothiocyanates when chewed. These compounds activate supports natural cleansing enzymes (phase II enzymes) that neutralise carcinogens before they can damage DNA. Population studies consistently show that high cruciferous vegetable consumption is associated with reduced risk of lung, colorectal, breast, and prostate cancer. Cauliflower provides a meaningful dose of these protective compounds in a low-calorie package.
Nutrition values sourced from USDA FoodData Central. Not medical advice.