Know what’s on your plate
Cauliflower
Calories & nutrition facts
steamed
Nutrition facts
Per 100 g% DV- Calories 31 kcal —
- Protein 2.6 g 5%
- Carbohydrate 3.4 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.8 g 6%
- Sugars 2.4 g —
- Sodium 5 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0.47 µg 0%
- Vitamin C 21.4 mg 24%
- Vitamin K 8.1 µg 7%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 0.44 mg 3%
- Pantothenic acid (B5) 0.94 mg 19%
- Vitamin B6 0.13 mg 8%
Minerals
- Calcium 26 mg 2%
- Iron 0.38 mg 2%
- Magnesium 12 mg 3%
- Phosphorus 46 mg 4%
- Potassium 300 mg 6%
- Zinc 0.28 mg 3%
- Copper 0.03 mg 3%
- Manganese 0.16 mg 7%
Similar foods
- Green cauliflowerraw31 kcal / 100 g
- Cauliflower saladcooked, without oil, unsalted16 kcal / 100 g
- Cauliflower ricecooked19 kcal / 100 g
- Cauliflower leaves35 kcal / 100 g
- Purple cauliflowercooked25 kcal / 100 g
- Broccolisteamed38 kcal / 100 g
- Carrotsteamed40 kcal / 100 g
- Kohlrabiboiled/cooked in water28 kcal / 100 g
- Curly kalecooked30 kcal / 100 g
- Cabbageboiled, drained23 kcal / 100 g
Questions about Cauliflower
How do you roast cauliflower so it turns golden rather than soggy?
Cut it into evenly sized florets, dry them well and spread them out on a hot tray. Roast at 220 °C for 20–25 minutes, turning once; crowding the tray traps steam.
How long should you boil cauliflower florets?
Simmer florets for about 5–7 minutes, until a knife slips in but they still hold their shape. Drain them thoroughly, especially before making cauliflower cheese, or the sauce can turn watery.
How should you store a whole cauliflower?
Keep it dry and unwashed in the fridge, ideally in a loose bag or the vegetable drawer. Use it within about a week; cut florets keep for a few days in a covered container.
What dishes can you make with cauliflower?
Cauliflower cheese is a classic, while aloo gobi combines cauliflower with potatoes, spices and often peas. Roasted florets also work well in a warm salad with chickpeas, lemon and tahini.
What can you use instead of cauliflower in a recipe?
Broccoli is the closest swap in soups, bakes and roasted-tray dishes; use a similar amount and check it a little earlier, as florets may cook faster. For cauliflower rice, finely chopped broccoli works too, though it has a stronger flavour.
Is cauliflower more nutritious than broccoli?
Broccoli has more protein per 100 g: 4.13 g compared with 2.6 g in cauliflower. Their vitamin C amounts are close, while broccoli has more vitamin K.
Can you eat cauliflower raw?
Yes. Break it into small florets and serve it with hummus or another dip, or finely slice it into a salad; wash it under running water first.
Source: ANSES–Ciqual (France) 20312 · per 100 g · carbohydrate per EU label, fibre excluded
