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
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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