Cauliflower, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 44.3 MG | 49% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 44 UG | 11% | |
| Choline, total | 39.1 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 13.8 UG | 12% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 16 MG | 1% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 9 MG | 2% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 142 MG | 3% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 2% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of Vitamin C, total ascorbic acid (49% DV).
About Cauliflower, cooked, boiled, drained, without salt
This cruciferous vegetable transforms into a tender, mild-flavored dish when boiled until soft. The cooking process breaks down its fibrous structure while preserving most of its nutritional value. A typical serving provides a modest amount of plant-based protein alongside complex carbohydrates that digest gradually. The low fat content makes it an excellent choice for those monitoring their lipid intake.
The vegetable shines as a source of dietary fiber, supporting digestive health and promoting feelings of fullness. Its vitamin and mineral content includes vitamin C, vitamin K, and several B vitamins, though some water-soluble nutrients may leach into the cooking water. The soft texture achieved through boiling makes it versatile for various preparations - from simple side dishes with herbs to creamy purees that can replace higher-calorie alternatives. Many health-conscious cooks incorporate it into soups, mash it as a potato substitute, or blend it into sauces for added nutrition without significantly altering flavor profiles.
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