Cauliflower
How Many Calories in Cauliflower? Nutrition Facts and Benefits
Cauliflower is a versatile cruciferous vegetable from the Brassica family, prized for its mild flavor and adaptability. Believed to have originated in the Mediterranean, it is now enjoyed worldwide in a variety of dishes—raw, steamed, roasted, mashed, or riced. Its low calorie content and rich nutrient profile make it a smart choice for everyday meals.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 25 kcal | 5.0 g | 2.0 g | 0.3 g | 2.0 g | 30 mg |
| 2 | 1 serving (200 g) | 50 kcal | 10.0 g | 4.0 g | 0.6 g | 4.0 g | 60 mg |
Health Benefits of Cauliflower
- Rich in vitamin C, vitamin K, folate, and potassium.
- Packed with antioxidants (e.g., glucosinolates and isothiocyanates) that support cellular health.
- Provides dietary fiber that supports digestion and promotes satiety.
- Low in calories and carbohydrates, making it a useful substitute for higher-calorie starches.
- Contains choline, which supports brain and liver function.
Consumption Tips for Cauliflower
- Cook with minimal oil: steam, roast, sauté, or use an air fryer to retain nutrients.
- Enhance flavor with spices and aromatics like garlic, paprika, cumin, turmeric, black pepper, and lemon zest.
- Use as a swap: cauliflower rice, mash, or crust for a lighter, lower-carb option.
- Pair with balanced dips such as yogurt–tahini, hummus, or avocado herb sauces.
- Keep sodium in check by seasoning with herbs, citrus, and vinegar instead of excessive salt.