Cauliflower, green, raw
* 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 | 88.1 MG | 98% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.7 MG | 5% | |
| Pantothenic acid | 0.7 MG | 14% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 57 UG | 14% | |
| Choline, total | 57.1 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 8 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 20.2 UG | 17% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 33 MG | 3% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 62 MG | 5% | |
| Potassium, K | 300 MG | 6% | |
| Sodium, Na | 23 MG | 1% | |
| Zinc, Zn | 0.6 MG | 6% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.2 MG | 11% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (31 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (3.2g per 100g).
- Rich source of Vitamin C, total ascorbic acid (98% of Daily Value per 100g).
About Cauliflower, green, raw
This versatile vegetable is a member of the cruciferous family, known for its compact, tightly packed green florets and crisp texture. It's an excellent low-calorie option that packs a surprising amount of nutrition into each serving. With nearly 3 grams of protein per 100 grams and 3.2 grams of fiber, it provides a good balance of macronutrients while being extremely low in fat. The fiber content supports digestive health and helps maintain steady blood sugar levels, while the protein contributes to daily requirements, particularly valuable for those following plant-based diets.
In the kitchen, this vegetable shines in its raw form, maintaining a satisfying crunch that works beautifully in salads, vegetable platters, or as a healthy snack with dips. Its mild, slightly nutty flavor makes it incredibly versatile - it can be chopped into rice-like pieces for low-carb alternatives, sliced into steaks for grilling, or broken into florets for crudités. The raw preparation preserves all of its water-soluble vitamins and beneficial plant compounds that might be lost during cooking. Many health-conscious cooks appreciate how this vegetable can bulk up meals while adding minimal calories, making it an ideal choice for weight management and nutrient-dense eating patterns.
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