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Cauliflower nutrition, glycemic index, calories, net carbs & more

Cauliflower, raw
*all the values are displayed for the amount of 100 grams

Cauliflower Glycemic index (GI)

N/A
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 20, 2021
Education: General Medicine at YSMU

Like most cruciferous vegetables, cauliflower is rich in dietary fiber and low in sugars. Because of this, cauliflower has a low glycemic index.

The glycemic index of cauliflower is estimated to be around 15 to 30. However, an exact number cannot be found in peer-reviewed publications or glycemic index tables (1).

Multiple studies have associated a higher intake of cruciferous vegetables, such as cauliflower, with a decreased risk of developing type 2 diabetes (2, 3).

By contrast, one study has concluded that high consumption of cruciferous vegetables can be correlated with a moderately higher risk of type 2 diabetes (4). This is due to a compound that cruciferous vegetables are rich in, called glucosinolate.

Overall, cauliflower is a low glycemic food with beneficial antidiabetic effects when consumed, like all things, in moderation.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650508/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2615491/
  3. https://onlinelibrary.wiley.com/doi/pdf/10.1111/jdi.12376
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6669329/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 20, 2021

Important nutritional characteristics for Cauliflower

Cauliflower
Glycemic index ⓘ Source:
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
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)
87% Vitamin C
73% Folate, food
67% Folate
63% Potassium
63% Fiber
Explanation: The given food contains more Vitamin C than 87% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Folate, food, Folate, Potassium, and Fiber.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 7% 16% 11% 19% 27% 4% 8% 14% 21% 4% 25%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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

2% 5% 93%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 22% 22% 16% 12% 31% 6% 12% 21% 24%
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

0.13% 0.034% 0.031%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g

Carbohydrate type breakdown

0.94% 0.97%
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

1.91% 2% 1.06%
Sugar: 1.91 g
Fiber: 2 g
Other: 1.06 g

All nutrients for Cauliflower per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 63% 2.97g 18.2 times less than Chocolate Chocolate
Protein 5% 78% 1.92g 1.5 times less than Broccoli Broccoli
Fats 0% 85% 0.28g 119 times less than Cheese Cheese
Carbs 2% 60% 4.97g 5.7 times less than Rice Rice
Calories 1% 95% 25kcal 1.9 times less than Orange Orange
Fructose 1% 86% 0.97g 6.1 times less than Apple Apple
Sugar N/A 60% 1.91g 4.7 times less than Coca-Cola Coca-Cola
Fiber 8% 37% 2g 1.2 times less than Orange Orange
Calcium 2% 51% 22mg 5.7 times less than Milk Milk
Iron 5% 79% 0.42mg 6.2 times less than Beef Beef
Magnesium 4% 73% 15mg 9.3 times less than Almond Almond
Phosphorus 6% 79% 44mg 4.1 times less than Chicken meat Chicken meat
Potassium 9% 37% 299mg 2 times more than Cucumber Cucumber
Sodium 1% 78% 30mg 16.3 times less than White Bread White Bread
Zinc 2% 81% 0.27mg 23.4 times less than Beef Beef
Copper 4% 85% 0.04mg 3.6 times less than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 1% 88% 0.08mg 18.3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 54% 13% 48.2mg 1.1 times less than Lemon Lemon
Vitamin B1 4% 72% 0.05mg 5.3 times less than Pea Pea
Vitamin B2 5% 78% 0.06mg 2.2 times less than Avocado Avocado
Vitamin B3 3% 78% 0.51mg 18.9 times less than Turkey meat Turkey meat
Vitamin B5 13% 48% 0.67mg 1.7 times less than Sunflower seed Sunflower seed
Vitamin B6 14% 50% 0.18mg 1.5 times more than Oat Oat
Folate 14% 33% 57µg 1.1 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 13% 48% 15.5µg 6.6 times less than Broccoli Broccoli
Tryptophan 0% 92% 0.02mg 15.3 times less than Chicken meat Chicken meat
Threonine 0% 92% 0.08mg 9.5 times less than Beef Beef
Isoleucine 0% 92% 0.07mg 12.9 times less than Salmon Salmon
Leucine 0% 93% 0.11mg 22.9 times less than Tuna Tuna
Lysine 0% 85% 0.22mg 2.1 times less than Tofu Tofu
Methionine 0% 93% 0.02mg 4.8 times less than Quinoa Quinoa
Phenylalanine 0% 93% 0.07mg 10.3 times less than Egg Egg
Valine 0% 90% 0.13mg 16.2 times less than Soybean Soybean
Histidine 0% 90% 0.06mg 13.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 80% 0.13g 45.3 times less than Beef Beef
Monounsaturated Fat N/A 86% 0.03g 288.2 times less than Avocado Avocado
Polyunsaturated fat N/A 93% 0.03g 1521.7 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 25
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Cauliflower nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.