Cauliflower nutrition: calories, carbs, GI, protein, fiber, fats
Cauliflower, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Cauliflower
|
Glycemic index ⓘ
Source: Check out our full article on Cauliflower glycemic index Check out our Glycemic index chart page for the full list.
|
N/A (-) |
| Insulin index ⓘ II for steamed cauliflower https://ses.library.usyd.edu.au/handle/2123/11945 | 48 |
| Calories ⓘ Calories per 100-gram serving | 25 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2.97 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup chopped (1/2" pieces) (107 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -4.4 (alkaline) |
| Oxalates ⓘ https://www.researchgate.net/publication/280642641 | 5mg |
Vitamin C ⓘHigher in Vitamin C content than 87% of foods
Folate, food ⓘHigher in Folate, food content than 73% of foods
Folate ⓘHigher in Folate content than 67% of foods
Potassium ⓘHigher in Potassium content than 63% of foods
Fiber ⓘHigher in Fiber content than 63% of foods
Cauliflower calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 25 | |
| Calories in 1 floweret | 3 | 13 g |
Cauliflower Glycemic index (GI)
Source:
Check out our full article on Cauliflower glycemic index
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
22 mg of 1,000 mg
2%
Iron:
0.42 mg of 8 mg
5%
Magnesium:
15 mg of 420 mg
4%
Phosphorus:
44 mg of 700 mg
6%
Potassium:
299 mg of 3,400 mg
9%
Sodium:
30 mg of 2,300 mg
1%
Zinc:
0.27 mg of 11 mg
2%
Copper:
0.039 mg of 1 mg
4%
Manganese:
0.155 mg of 2 mg
7%
Selenium:
0.6 µg of 55 µg
1%
Choline:
44.3 mg of 550 mg
8%
Mineral chart - relative view
Potassium
299 mg
TOP 37%
Calcium
22 mg
TOP 51%
Manganese
0.155 mg
TOP 55%
Choline
44.3 mg
TOP 67%
Magnesium
15 mg
TOP 73%
Sodium
30 mg
TOP 78%
Phosphorus
44 mg
TOP 79%
Iron
0.42 mg
TOP 79%
Zinc
0.27 mg
TOP 81%
Copper
0.039 mg
TOP 85%
Selenium
0.6 µg
TOP 88%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.08 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
48.2 mg of 90 mg
54%
Vitamin B1:
0.05 mg of 1 mg
4%
Vitamin B2:
0.06 mg of 1 mg
5%
Vitamin B3:
0.507 mg of 16 mg
3%
Vitamin B5:
0.667 mg of 5 mg
13%
Vitamin B6:
0.184 mg of 1 mg
14%
Folate:
57 µg of 400 µg
14%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
15.5 µg of 120 µg
13%
Vitamin chart - relative view
Vitamin C
48.2 mg
TOP 13%
Folate
57 µg
TOP 33%
Vitamin K
15.5 µg
TOP 48%
Vitamin B5
0.667 mg
TOP 48%
Vitamin B6
0.184 mg
TOP 50%
Vitamin B1
0.05 mg
TOP 72%
Vitamin B3
0.507 mg
TOP 78%
Vitamin B2
0.06 mg
TOP 78%
Vitamin E
0.08 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 4%
1.92 g of 50 g
4%
Fats:
Daily Value: 0%
0.28 g of 65 g
0%
Carbs:
Daily Value: 2%
4.97 g of 300 g
2%
Water:
Daily Value: 5%
92.07 g of 2,000 g
5%
Other:
0.76 g
Protein quality breakdown
Tryptophan:
20 mg of 280 mg
7%
Threonine:
76 mg of 1,050 mg
7%
Isoleucine:
71 mg of 1,400 mg
5%
Leucine:
106 mg of 2,730 mg
4%
Lysine:
217 mg of 2,100 mg
10%
Methionine:
20 mg of 1,050 mg
2%
Phenylalanine:
65 mg of 1,750 mg
4%
Valine:
125 mg of 1,820 mg
7%
Histidine:
56 mg of 700 mg
8%
Fat type information
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Cauliflower
Sugar:
1.91 g
Fiber:
2 g
Other:
1.06 g
All nutrients for Cauliflower per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 25kcal | 1% | 95% |
1.9 times less than Orange
|
| Protein | 1.92g | 5% | 78% |
1.5 times less than Broccoli
|
| Fats | 0.28g | 0% | 85% |
119 times less than Cheddar Cheese
|
| Vitamin C | 48.2mg | 54% | 13% |
1.1 times less than Lemon
|
| Net carbs | 2.97g | N/A | 63% |
18.2 times less than Chocolate
|
| Carbs | 4.97g | 2% | 60% |
5.7 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.42mg | 5% | 79% |
6.2 times less than Beef broiled
|
| Calcium | 22mg | 2% | 51% |
5.7 times less than Milk
|
| Potassium | 299mg | 9% | 37% |
2 times more than Cucumber
|
| Magnesium | 15mg | 4% | 73% |
9.3 times less than Almond
|
| Sugar | 1.91g | N/A | 60% |
4.7 times less than Coca-Cola
|
| Fiber | 2g | 8% | 37% |
1.2 times less than Orange
|
| Copper | 0.04mg | 4% | 85% |
3.6 times less than Shiitake
|
| Zinc | 0.27mg | 2% | 81% |
23.4 times less than Beef broiled
|
| Phosphorus | 44mg | 6% | 79% |
4.1 times less than Chicken meat
|
| Sodium | 30mg | 1% | 78% |
16.3 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.08mg | 1% | 88% |
18.3 times less than Kiwifruit
|
| Selenium | 0.6µg | 1% | 88% | |
| Manganese | 0.16mg | 7% | 55% | |
| Vitamin B1 | 0.05mg | 4% | 72% |
5.3 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 78% |
2.2 times less than Avocado
|
| Vitamin B3 | 0.51mg | 3% | 78% |
18.9 times less than Turkey meat
|
| Vitamin B5 | 0.67mg | 13% | 48% |
1.7 times less than Sunflower seed
|
| Vitamin B6 | 0.18mg | 14% | 50% |
1.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 15.5µg | 13% | 48% |
6.6 times less than Broccoli
|
| Folate | 57µg | 14% | 33% |
1.1 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.13g | 1% | 80% |
45.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.03g | N/A | 86% |
288.2 times less than Avocado
|
| Polyunsaturated fat | 0.03g | N/A | 93% |
1521.7 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 92% |
15.3 times less than Chicken meat
|
| Threonine | 0.08mg | 0% | 92% |
9.5 times less than Beef broiled
|
| Isoleucine | 0.07mg | 0% | 92% |
12.9 times less than Salmon raw
|
| Leucine | 0.11mg | 0% | 93% |
22.9 times less than Tuna Bluefin
|
| Lysine | 0.22mg | 0% | 85% |
2.1 times less than Tofu
|
| Methionine | 0.02mg | 0% | 93% |
4.8 times less than Quinoa
|
| Phenylalanine | 0.07mg | 0% | 93% |
10.3 times less than Egg
|
| Valine | 0.13mg | 0% | 90% |
16.2 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 90% |
13.4 times less than Turkey meat
|
| Fructose | 0.97g | 1% | 86% |
6.1 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.02g | N/A | 95% |
609.3 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% | |
| Omega-6 - Linoleic acid | 0.01g | N/A | 100% |
947.7 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 25
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 30mg
2%
Total Carbohydrate
5g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
22mg
2%
Iron
0mg
0%
Potassium
299mg
9%
*
The % Daily Value (DV) 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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Cauliflower nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.