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Nutritional Profile and Introduction to Food Rating System Chart of Cauliflower

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein.

Whether as a roasted cauliflower, mashed cauliflower or baked cauliflower it doesn’t change the nutrional benefits that cauliflower got to offer to the human body when consumed.

Introduction to Food Rating System Chart of Cauliflower

To summarize the chart and understand the figures below, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system.

For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.”

Cauliflower, cooked (1.00 cup) = 124.00 grams. Calories: 29
GI: very low
Nutrient Amount DRI/DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin C 54.93 mg 73 46.2 excellent
vitamin K 17.11 mcg 19 12.0 excellent
folate 54.56 mcg 14 8.6 excellent
pantothenic acid 0.63 mg 13 8.0 excellent
vitamin B6 0.21 mg 12 7.8 excellent
choline 48.48 mg 11 7.2 very good
fiber 2.68 g 10 6.0 very good
omega-3 fats 0.21 g 9 5.5 very good
manganese 0.16 mg 7 4.4 very good
phosphorus 39.68 mg 6 3.6 very good
biotin 1.61 mcg 5 3.4 very good
vitamin B2 0.06 mg 5 2.9 good
protein 2.28 g 5 2.9 good
vitamin B1 0.05 mg 4 2.6 good
potassium 176.08 mg 4 2.4 good
vitamin B3 0.51 mg 3 2.0 good
magnesium 11.16 mg 3 1.7 good
World’s Healthiest
Foods Rating
Rule
Excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
Very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
Good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Cauliflower. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Cauliflower, cooked (Note: “–” indicates data unavailable)
1.00 cup
(124.00 g)
GI: very low
BASIC MACRONUTRIENTS AND CALORIES
Nutrient Amount DRI/DV
(%)
Protein 2.28 g 5
Carbohydrates 5.10 g 2
Fat – total 0.56 g 1
Dietary Fiber 2.68 g 10
Calories 28.52 2
MACRONUTRIENT AND CALORIE DETAIL
Nutrient Amount DRI/DV
(%)
Carbohydrate:
Starch 0.00 g
Total Sugars 2.42 g
Monosaccharides — g
Fructose — g
Glucose — g
Galactose — g
Disaccharides — g
Lactose — g
Maltose — g
Sucrose — g
Soluble Fiber 0.85 g
Insoluble Fiber 1.82 g
Other Carbohydrates 0.00 g
Fat:
Monounsaturated Fat 0.04 g
Polyunsaturated Fat 0.27 g
Saturated Fat 0.09 g
Trans Fat 0.00 g
Calories from Fat 5.02
Calories from Saturated Fat 0.78
Calories from Trans Fat 0.00
Cholesterol 0.00 mg
Water 115.32 g
MICRONUTRIENTS
Nutrient Amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.05 mg 4
Vitamin B2 0.06 mg 5
Vitamin B3 0.51 mg 3
Vitamin B3 (Niacin Equivalents) 1.00 mg
Vitamin B6 0.21 mg 12
Vitamin B12 0.00 mcg 0
Biotin 1.61 mcg 5
Choline 48.48 mg 11
Folate 54.56 mcg 14
Folate (DFE) 54.56 mcg
Folate (food) 54.56 mcg
Pantothenic Acid 0.63 mg 13
Vitamin C 54.93 mg 73
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 14.88 IU
Vitamin A mcg Retinol Activity Equivalents (RAE) 0.74 mcg (RAE) 0
Vitamin A mcg Retinol Equivalents (RE) 1.49 mcg (RE)
Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 1.49 mcg (RE)
Alpha-Carotene 0.00 mcg
Beta-Carotene 8.68 mcg
Beta-Carotene Equivalents 8.68 mcg
Cryptoxanthin 0.00 mcg
Lutein and Zeaxanthin 35.96 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D International Units (IU) 0.00 IU 0
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 0.09 mg (ATE) 1
Vitamin E International Units (IU) 0.13 IU
Vitamin E mg 0.09 mg
Vitamin K 17.11 mcg 19
Minerals
Nutrient Amount DRI/DV
(%)
Boron 158.36 mcg
Calcium 19.84 mg 2
Chloride — mg
Chromium — mcg
Copper 0.02 mg 2
Fluoride — mg
Iodine — mcg
Iron 0.40 mg 2
Magnesium 11.16 mg 3
Manganese 0.16 mg 7
Molybdenum — mcg
Phosphorus 39.68 mg 6
Potassium 176.08 mg 4
Selenium 0.74 mcg 1
Sodium 18.60 mg 1
Zinc 0.21 mg 2
INDIVIDUAL FATTY ACIDS
Nutrient Amount DRI/DV
(%)
Omega-3 Fatty Acids 0.21 g 9
Omega-6 Fatty Acids 0.06 g
Monounsaturated Fats
14:1 Myristoleic 0.00 g
15:1 Pentadecenoic 0.00 g
16:1 Palmitol 0.00 g
17:1 Heptadecenoic 0.00 g
18:1 Oleic 0.04 g
20:1 Eicosenoic 0.00 g
22:1 Erucic 0.00 g
24:1 Nervonic 0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic 0.06 g
18:2 Conjugated Linoleic (CLA) — g
18:3 Linolenic 0.21 g
18:4 Stearidonic 0.00 g
20:3 Eicosatrienoic 0.00 g
20:4 Arachidonic 0.00 g
20:5 Eicosapentaenoic (EPA) 0.00 g
22:5 Docosapentaenoic (DPA) 0.00 g
22:6 Docosahexaenoic (DHA) 0.00 g
Saturated Fatty Acids
4:0 Butyric 0.00 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.00 g
12:0 Lauric 0.00 g
14:0 Myristic 0.00 g
15:0 Pentadecanoic 0.00 g
16:0 Palmitic 0.08 g
17:0 Margaric 0.00 g
18:0 Stearic 0.01 g
20:0 Arachidic 0.00 g
22:0 Behenate 0.00 g
24:0 Lignoceric 0.00 g
INDIVIDUAL AMINO ACIDS
Nutrient Amount DRI/DV
(%)
Alanine 0.12 g
Arginine 0.11 g
Aspartic Acid 0.27 g
Cysteine 0.03 g
Glutamic Acid 0.30 g
Glycine 0.07 g
Histidine 0.05 g
Isoleucine 0.09 g
Leucine 0.13 g
Lysine 0.12 g
Methionine 0.03 g
Phenylalanine 0.08 g
Proline 0.10 g
Serine 0.12 g
Threonine 0.08 g
Tryptophan 0.03 g
Tyrosine 0.05 g
Valine 0.11 g
OTHER COMPONENTS
Nutrient Amount DRI/DV
(%)
Ash 0.74 g
Organic Acids (Total) 0.00 g
Acetic Acid 0.00 g
Citric Acid 0.00 g
Lactic Acid 0.00 g
Malic Acid 0.00 g
Taurine — g
Sugar Alcohols (Total) 0.00 g
Glycerol 0.00 g
Inositol 0.00 g
Mannitol 0.00 g
Sorbitol 0.00 g
Xylitol 0.00 g
Artificial Sweeteners (Total) — mg
Aspartame — mg
Saccharin — mg
Alcohol 0.00 g
Caffeine 0.00 mg
Note: The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation “–” to represent those nutrients for which no value was included in this version of the database.

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