Cauliflower, 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 | 48.2 MG | 54% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.7 MG | 13% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 57 UG | 14% | |
| Choline, total | 44.3 MG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 15.5 UG | 13% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 22 MG | 2% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 15 MG | 4% | |
| Phosphorus, P | 44 MG | 4% | |
| Potassium, K | 299 MG | 6% | |
| Sodium, Na | 30 MG | 1% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (25 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Rich source of Vitamin C, total ascorbic acid (54% of Daily Value per 100g).
About Cauliflower, raw
This versatile vegetable is a member of the cruciferous family, known for its dense, compact white florets that grow in a distinctive head shape. Despite its mild flavor, it packs a surprising nutritional punch for such a low-calorie food. With only 25 calories per 100 grams, it delivers nearly 2 grams of protein and 2 grams of fiber, making it both filling and supportive of digestive health. It's also a good source of vitamin C, providing about 77% of the daily recommended intake, along with smaller amounts of vitamin K, folate, and potassium. Its low carbohydrate content and minimal fat make it a favorite among those following low-carb or plant-based diets.
In the kitchen, this vegetable is incredibly adaptable and can be prepared in countless ways. It can be steamed, roasted, mashed, or even riced as a substitute for grains. Many people use it as a base for creamy soups, blended into smoothies for added nutrients, or transformed into a pizza crust for a gluten-free alternative. Its neutral taste allows it to absorb seasonings and spices well, making it a staple in both simple and gourmet dishes. Whether enjoyed raw with dips, incorporated into stir-fries, or baked into casseroles, it's a nutrient-dense addition to a balanced diet.
Compare Cauliflower, raw
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