Read about the nutrition facts, health benefits, nutritional value and calories found in Cauliflower

Cauliflower Nutrition

Cauliflower, belonging to the same family as cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, kale and collard greens, comes in four major groups of Italian, Northwest European Biennial, Northern European Annuals and Asian. It has a tremendous nutritional value and at the same time, a set of unmatchable health benefits. Having been in existence for more than 2 millenniums, the popularity of cauliflowers has only increased over the years. Being low in fat, high in fiber and containing a high nutritional density, physicians around the world recommend this vegetable as a regular dietary routine. The next sections of this article will acquaint you with all the nutritional information and how to select and store, cauliflowers.



Cauliflowers are believed to have originated in the region of Asia Minor more than 2000 years ago. But they were available almost exclusively in the Mediterranean region of Italy and Turkey since 600 BC. It was in 16th century that cauliflowers were introduced to France and eventually other regions of Europe. Although this vegetable has been mentioned in American writings of the early 1800s, it became popular as a commercially available vegetable in only in the late 1920s. Today, cauliflowers are used in a wide array of dishes such as soups in Eastern Europe, salads made with olive oil, garlic and capers in Sardinia and the famous, Gobhi Aalu sabji (a dish made of cauliflowers and potatoes) in India. China, India, United States, Italy and France are among the leading producers of cauliflowers in the world.


Health Benefits of Phool Gobhi (Cauliflower)

  • Cauliflowers contain powerful antioxidants such as vitamin C and manganese and carotenoids such as beta-carotene and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid. These compounds protect the body from free radical damage and reduce the risk of cardiovascular diseases and cancerous formations caused by oxidative stress. Vitamin C also boosts the immune system.

  • This vegetable is a reservoir of anti-inflammatory compounds such as vitamin K, omega-3 fatty acids, glucosinolates and isothiocyanates. Regular consumption of cauliflowers can help decrease the risk of inflammation mediated diseases like arthritis, obesity, diabetes, mellitus, inflammatory bowel disease and ulcerative colitis.

  • Regular consumption of cauliflowers help in reducing the effects of atherosclerosis by maintaining the blood vessels and thereby ensuring proper circulation to all essential organs such as the heart, brain and kidney.

  • Cauliflowers are a rich source of dietary fiber that cleanses the system and gets rid of any unnecessary substances. Moreover, these vegetables contain a compound called glucoraphin that is known to be resistant to the bacterium Helicobacter pylori. This reduces the risk of stomach ulcers and cancer.

  • This vegetable also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (Pantothenic acid), B6 (pyridoxine) and B9 (folic acid). Cauliflowers serves as a good source of proteins and minerals such as phosphorus and potassium.


Nutritional Value & Calories In Cauliflower

Amount: 1

Total Weight: 100 gm

Basic Components

1.9 g


91.9 g


0.7 g


Total Calories


Calories From Fats


Calories From Carbohydrates


Calories From Proteins


Total Carbohydrates

5 g

Dietary Fiber

2 g


1.9 g

Fats & Fatty Acids

Total Fat

280 mg

Saturated Fat

64 mg

Monounsaturated Fat

17 mg

Polyunsaturated Fat

15 mg

Omega-3 Fatty Acids

7 mg

Omega-6 Fatty Acids

8 mg


Vitamin C

48 mg

Vitamin E

80 mcg

Vitamin K

16 mcg


50 mcg


60 mcg


507 mcg


57 mcg

Panto Acid

667 mcg

Vitamin B6

184 mcg


22 mg


420 mcg


15 mg


30 mg


299 mg


44 mg


270 mcg


39 mcg


155 mcg


0.6 mcg


1 mcg


How many calories in Cauliflower (per 100 gm)

Cauliflower has about 25 calories per 100 gm of weight

How to Buy Cauliflowers

  • When buying cauliflowers, look for ones that are clean and compact with creamy white or mild yellow florets. Completely white ones are those which haven’t matured yet. Spotted and dull colouring on cauliflowers is a sign of spoilage.

  • Make sure that the cauliflower is surrounded by fresh and thick green leaves. Yellow, dry and wilted leaved ones must be avoided.

  • The florets on the cauliflower must be firm and tightly bundled together. Any loose ends would indicate that the cauliflower is rotting. The base of the cauliflower must be observed and any signs of a dry and discoloured stem must be rejected.

  • A heavy cauliflower indicates more juice and flesh and this is preferred to the lighter ones.


Cauliflower Storage Tips

  • Raw and uncut cauliflowers can be stored for a week by placing them inside a plastic or paper bag, in a refrigerator. Do not wash them prior to storage as moisture speeds up the rate of decay.

  • Cauliflowers that have been washed and cut into florets must not be kept for longer than 3-4 days. Cooked cauliflower can be kept in an airtight container but must be consumed quickly.

  • These vegetables can also be frozen and kept for a period of 10 months to a year. Blanch the cauliflowers for 2-3 minutes prior to storage.

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