Cauliflower: Nutrition Value Facts, Healthy Recipes, Health Benefits

Cauliflower is a nutritious and delicious vegetable that has become increasingly popular in recent years. From roasted and mashed to pureed and steamed, there are so many ways to prepare and enjoy this versatile vegetable. In this post, we’ll discuss the various health benefits of cauliflower, how to incorporate it into your diet, and some delicious recipes to try. We’ll also provide some helpful tips on selecting, storing, and cooking with cauliflower to help you make the most of this nutrient-packed veggie. So, let’s get started and explore the wonderful world of cauliflower!

Cauliflower Nutrition Facts and Calories Chart

Cauliflower is a nutritious vegetable that is packed with essential vitamins and minerals. It is a good source of vitamin C, folate, vitamin K, and fiber. It also contains antioxidants that may help reduce inflammation, protect against cancer, and improve heart health. Cauliflower is low in calories and fat, making it an excellent choice for those looking to lose weight or maintain a healthy lifestyle. Additionally, it is a versatile ingredient that can be used in a variety of recipes, from soups and salads to side dishes and main courses. Whether eaten raw or cooked, cauliflower provides many important nutrients that can help promote overall health and wellbeing. Nutritional value per 100 g cauliflower:

  • Biotin: 9 mcg
  • Calcium: 28 mg
  • Carbohydrates (Carbs): 5.3 g
  • Chloride: 54 mg
  • Cholesterol: 0 mg
  • Choline: 19 mg
  • Chromium: 4.1 mcg
  • Copper: 0.2 mg
  • Dietary Fiber: 2.1 g
  • Energy (Calories): 25 kcal
  • Fat: 0.4 g
  • Iodine: 0 mcg
  • Iron: 0.7 mg
  • Magnesium: 16 mg
  • Manganese: 0.2 mg
  • Molybdenum: 9.7 mcg
  • Pantothenic Acid: 0.2 mg
  • Phosphorus: 58 mg
  • Potassium: 299 mg
  • Protein: 2 g
  • Saturated fat: 0.1 g
  • Selenium: 0.5 mcg
  • Sodium: 33 mg
  • Sugars: 2.4 g
  • Vitamin A: 33 IU
  • Vitamin B1 (Thiamin): 0.1 mg
  • Vitamin B2 (Riboflavin): 0.1 mg
  • Vitamin B3 (Niacin): 0.7 mg
  • Vitamin B5 (Pantothenic Acid): 0.2 mg
  • Vitamin B6: 0.2 mg
  • Vitamin B9 (Folate / Folic Acid): 60 mcg
  • Vitamin B12: 0 mcg
  • Vitamin C: 48.2 mg
  • Vitamin D: 0 IU
  • Vitamin E: 0.4 mg
  • Vitamin K: 27.9 mcg
  • Water: 92.1 g
  • Zinc: 0.4 mg

Cauliflower In India

Cauliflowers can be grown easily in the backyard space and enjoyed fresh throughout year in salad. It does not required specific whether. Cassius F1 and snowball are popular varieties but if you want to grow purple cauliflowers then try graffiti, violet queen varieties. Romanesco is a green variety of cauliflower, which is rich in vitamin C, minerals and plant protein. To protect cauliflowers from harsh whether, tie considering cauliflowers’ leaves in such a way that, they cover the whole cauliflower like a shield. This will help to stop discoloration in summer and will protect it from frost in winter.

  • Scientific Binomial: Brassica Oleracea Botrytis
  • Common English: Cauliflower
  • Ayurvedic
  • Unani
  • Sanskrit: Pushpashakam
  • Hindi / Urdu: Ful Gobhi / Phulkobi 
  • Bengali: Ful Kobi / Phool Kopi
  • Marathi: Phool Kobi
  • Telugu: Gobi Puvvu / Kosupuvvu
  • Tamil: Kovipoo / Pookosu
  • Gujarati
  • Kannada: Hookosu
  • Malayalam: Kealiphlavar
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Cauliflower Vitamins and Minerals

It is a versatile cruciferous vegetable that is full of fiber. Cauliflower is rich source of methionine, fluorine, indole-3-carbinol, lecithin, phytosterols, vitamin B5 (Pantothenic Acid), vitamin B6 (Pyridoxine), coenzyme Q10, vitamin C and vitamin K. Here is the full list of nutrients found in cauliflower along with it’s usages.

  • Vitamin K is necessary for the proper clotting of blood, prevention of bleeding and normal liver functions. It aids in reducing excessive menstrual flow. It ss an element that is essential for the body’s growth and maintenance.
  • Isothiocyanates, that stimulate enzymes in the body that detoxify carcinogens before they can damage the DNA.
  • Fluorine is the element that prevents diseases from decaying the body. It is a germicide, and acts as an antidote to poison, sickness and disease.
  • Methionine is a vital Sulphur bearing compound which helps dissolve cholesterol and assimilates fat. Phytochemical indole-3-carbinol supports the liver’s detoxification of estrogen.
  • Coenzyme Q10 is a fat-soluble antioxidant vitamin that plays an indispensable role in intracellular energy production.
  • Glutathione, a powerful antioxidant and an immune system booster.
  • Lecithin works by preventing the buildup of cholesterol and other fats in the blood vessels.
  • Vitamin B5 helps metabolism of carbohydrates, proteins, and fats for energy production. It also helps to heal wounds, build antibodies, and prevent fatigue.
  • Vitamin B6 useful for the formation of body proteins, neurotransmitters, red blood cells and immunity.
  • Phytosterols helps to lower LDL cholesterol and total cholesterol in the blood.
  • Glucosinolates, which help the body neutralize and excrete certain carcinogens. It is a substance which the body breaks down into anticancer substances. Recent studies shows link increased consumption of cruciferous vegetables with reduced cancer risk.
  • Vitamin C (Ascorbic acid), a powerful antioxidant that neutralizes potentially harmful organisms and enhances the immune system.
  • Phytochemical indole-3-carbinol, which supports the liver’s detoxification of estrogen.
  • Fiber: Cooked and raw cruciferous vegetables like broccoli, cabbage, and cauliflower contain fiber.
  • Biotin
  • Molybdenum

Health Benefits

Cauliflower is the perfect low carb vegetable easily available in all grocery stores. It contains 3 gm. of carb in 1 cup of serving.

  • To fight HIV or AIDS, include cruciferous vegetables in your diet and cauliflower is one of the good example of cruciferous vegetable.
  • These vegetables also have anti-inflammatory properties.
  • Sulphur and histidine in cauliflower inhibit the growth of tumors, prevent cancer of the colon and rectum, detoxify the system of harmful chemical additives and increase our body’s cancer fighting compounds.
  • Purple cauliflower is little sweet as compared to white cauliflower, this makes it best choice for salad. It is also high in anthocyanins.

Popular Recipes

Cauliflower can be eaten raw in salad. It can also be added to stir-fries and soups. Steamed and mashed cauliflower can be used in many recipes.

  • Sauerkraut: Sauerkraut is a German term meaning “sour cabbage”. It is very easy to make the recipe. Just toss finely chopped cabbage with salt. Keep in closed jar by covering the mixture with filtered water. Let it ferment for 2 weeks and its ready to use. Can be store into refrigerator for longer use. Though cabbage is most popular ingredient for sauerkraut, cauliflower can also be used in same manner. Fermentation in sauerkraut promotes the growth of desirable bacteria and increases nutritive value of cauliflower.
  • Pickled Cauliflower: Rice bran – nuka pickles (Nukazuke) can be made with cauliflower and other vegetables. It is popular in Japan tradition.
  • Gundruk: Gundruk can be made with leafy vegetables, mustards, and cauliflower leaves. Same as sauerkraut, gundruk is also made by fermentation. Only difference is that sauerkraut comes with pickle consistency and gundruk is sun dried.
  • Baked Cauliflower: Steam the cauliflower and bake for 15 minutes at 450°F. You may add any seasoning of your choice after baking or before baking. Lemon juice, dill, or salt are great choices. Cheese can be added after baking.
  • Cauliflower Paratha: Steamed and mashed cauliflower stuffing can be filled in the dough before rolling into paratha. Spices such as salt, asafoetida, turmeric, red pepper powder, garam masala, jeera powder, ajwain can be added in mashed cauliflower as per the taste.
  • Cauliflower Fritters: Flowerheads can be dipped into tempura batter or chickpea pakora batter to make tasty fritters.
  • Vegetable Stir Fry: Cut cruciferous vegetables such as cauliflower, broccoli, turnip, cabbage, carrots lengthwise. Stir fry all vegetables 1 minute with garlic, salt and pepper powder. This can be eaten as side dish.
  • Mashed Cauliflower: Cauliflower can be used exactly same way as that of potatoes. Just steam for 5 minutes and mash it with masher while it is still warm. Can be eaten used in mashed form by adding spices or salad dressing.
  • Goma-ae (Gomaae): It is a famous Japanese side dish, can be made using cauliflower. Cut cauliflower lengthwise and steam for 5 minutes. Do not overcook, use when it is still firm. Add sesame seed dressing. This dressing is easily available in grocery store. If you want to use home made dressing then simply dry roast sesame seeds, crush it and mix with soy sauce and sugar.
  • Gobi Manchurian: It is very popular Indo Chinese snacks. Can be eaten dry or with gravy, Take big cauliflower florets. Steam and stop cooking when it is still firm. Dip florets in the batter made with corn flour, salt, ginger, garlic and red chili powder. Deep fry in hot oil.
  • Other than these recipes cauliflower goes well in vegetable pie, pav bhaji, mix veg sabji, avial curry, pulao / khichadi, tuk, tikka, koora, navaratna curry, coleslaw, kofta, soup, jalfrezi, vegetable broth, vegetable juice and stuffed puri.

Side Effects and Precautions

Certain foods are notorious for producing gas. Avoid them if they give you trouble. Cauliflower is high-fiber foods but tend to produce intestinal gas.

  • According to Ayurveda person with “Vata Dosha” should avoid Brassica family vegetables such as brussels sprouts, broccoli, cauliflower and cabbage. Where as person with “kapha dosha” can increase the intake of same.
  • Cauliflower is goitrogens that may suppress thyroid function, so that it is safe to eat for someone with low thyroid. In huge quantities it might upset the thyroid.
  • This vegetable is not popular choice while preparing Jain food as it is avoided by Jains because insects reside within the leaves.


Q. Is cauliflower a flower or stem?
Some says that, the head isn’t a cluster of flower buds, but the tips of a mass of closely compacted stems. Where as some claims that, these are flowers in an aborted condition and borne in a dense cyme. To understand the actual concept, a small biological explanation is required. During the process of photosynthesis plants produce extra food, which is stored in the plants in different parts. In cruciferous plants, it may be stored in stem, leaves, flower or fruit part. Cruciferous vegetables such as broccoli, brussels sprouts, cauliflower, red cabbage, green cabbage, kale, collards, kohlrabi, mustard greens comes under the Brassica species. Out of this cabbage, kale, brussels sprouts, collards and mustard greens comes under leaf category. Where as broccoli, cauliflower, and kohlrabi considered as modified stem.

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