Cauliflower Nutrition Facts

Cauliflower: Healthy and Delicious

From chefs to vegans to low-carb enthusiasts, cauliflower has soared in popularity in recent years. It can be prepared in countless ways, and it is also a valuable ingredient in a wide range of food production applications. It can even be used in pizza crusts and as a substitute for traditional starches like rice and potatoes. Yet while it is a delicious and versatile vegetable, it also provides many nutrients that are linked to many different health benefits. Overall, cauliflower is an excellent choice for adding nutritional value to any recipe.

Facts About Cauliflower

Cauliflower originated in the Mediterranean region and seems to have been first cultivated on the island of Cyprus before being introduced into Europe around the fifteenth century. Cauliflower (Brassica oleracea) is a cruciferous vegetable in the same family as broccoli, Brussels sprouts, kale, and cabbage. Compared to other cruciferous veggies, cauliflower is a cool weather crop that requires more precise growing conditions. It is grown throughout the world, but the vast majority of production is in China and India.

Cauliflower is an annual plant that grows close to the ground with similar leaves as broccoli and other members of the Brassica genus. In fact, many of these well-known vegetables are all descended from the same species of wild cabbage (also Brassica oleracea). The edible part in the center is technically a cluster of flowers known as an inflorescence. This edible flesh is typically referred to as a succulent “curd” (because it resembles cheese curd); the curd is most commonly white, but there are also orange, green, purple, and brown cultivars that can be found.

Cauliflower Nutrition Facts

Like many vegetables, cauliflower is rich in nutrients at the same time as being low in calories. A serving (with a serving size of one cup chopped florets) of cauliflower has only 25 calories, 5 grams of carbs, 0.3 grams of total fat, and 2 grams of protein. And those 5 grams of total carbohydrate include 2 grams of natural sugars and 2 grams of dietary fiber. Cauliflower is also rich in vitamin C; the same 1-cup serving contains 48 milligrams or about 58% of the recommended daily value of vitamin C. It also contains significant amounts of other vitamins and minerals:

Vitamins (%DV)

  • vitamin B6 (14%)
  • vitamin K (15%)
  • folate (14%)
  • thiamine (4%)
  • riboflavin (5%)
  • niacin (3%)

Minerals (%DV)

  • calcium (2%)
  • iron (2%)
  • potassium (6%)
  • manganese (7%)
  • magnesium (4%)
  • phosphorus (4%)

Health Benefits of Cauliflower

Cauliflower is a great addition to any diet simply because it is a low-calorie, low glycemic index food with a lot of nutrients our bodies need. These vitamins and minerals have long been linked with various health benefits, but cauliflower also contains a number of phytochemicals like glucosinolates that give cruciferous vegetables their aroma and color. Research into these compounds is a relatively new area of study, but the preliminary results suggest that they may have a significant positive impact on health. Below are some of the health benefits associated with the nutrients in cauliflower:

  • Good for heart health: There are several aspects of cauliflower that make it beneficial for the health of your heart. One is the dietary fiber content; fiber is thought to help reduce LDL cholesterol levels as well as improve blood pressure. Cauliflower also contains antioxidants that are known to inhibit the kind of inflammation present in heart disease that can cause stress on the cardiovascular system.
  • Lower risk of disease: Antioxidants like those found in cauliflower are important because they prevent oxidative stress that comes from free radicals found in the body. Free radicals are believed to be a major contributor to the development of many diseases, and antioxidants essentially counteract them.
  • May help prevent cancer: One specific antioxidant found in cauliflower is the glucosinolate sulforaphane. Some studies have shown that this compound can inhibit enzymes involved in the growth of cancer cells and tumors.
  • Anti-aging properties: Sulforaphane is also believed to help protect the skin from UV damage that is part of what makes skin age faster.
  • Beneficial for digestion: Besides the potential effects for heart health, dietary fiber is also a crucial component of healthy digestion and regular bowel movements. Cauliflower also contains a lot of water which is also generally helpful for digestion.
  • Helpful for weight loss: Most vegetables are beneficial for weight loss, but the high fiber content can increase feelings of fullness and help you control food cravings and overeating. Also, because cauliflower has such a low glycemic index, it has very little impact on blood sugar.

Who Should Avoid Cauliflower

As a general rule, cauliflower is an incredibly healthy vegetable with almost all upside. There are some people who should be somewhat wary though. For instance, people with thyroid problems should avoid eating large quantities because of how cruciferous vegetables can interfere with the body’s absorption of iodine. Also, cauliflower is a high FODMAP food, which is a type of fermentable carbohydrate that can be difficult to digest for people with irritable bowel syndrome or some other gastrointestinal problems.

Cauliflower and Other High Quality Ingredients from Silva

Both cooked cauliflower and raw cauliflower are great sources of nutrition, but the nutrients and health benefits mentioned above are also abundant in dried cauliflower ingredients used in commercial applications. Like many other high quality dried ingredients from Silva, our cauliflower product can be used in a wide range of applications like sauces, soups, chips, ready meals, and salad dressings. If you’d like to learn more about how any of our ingredients can be incorporated into your recipes, please contact us today.