• Calories: 27
  • Fat: 0.3g
  • Sodium: 32.1mg
  • Carbohydrates: 5.3g
  • Fiber: 2.1g
  • Sugars: 2g
  • Protein: 2.1g
  • Vitamin C: 51.6mg
  • Vitamin B6: 0.2mg
  • Magnesium: 16mg
  • Potassium: 319.9mg
  • Folate: 61mcg
  • Choline: 47.4mg
  • Vitamin K: 16.6mcg

The following nutrition information is provided by the USDA for one cup of raw chopped cauliflower (107g).1



Cauliflower is a carbohydrate-rich vegetable, but it falls into the category of non-starchy, complex carbs, boasting high fiber and minimal natural sugars. With a low glycemic index rating between 15 and 30, it’s unlikely to cause blood sugar spikes. Comparatively, one cup of cauliflower contains only a fraction of the carbs found in the same serving size of cooked pasta or rice.


Containing negligible amounts of fat and being devoid of cholesterol, cauliflower easily fits into low-fat or cholesterol-lowering diets.


While cauliflower offers minimal protein content, it’s essential to incorporate other protein sources into your diet to meet daily requirements.

 Vitamins and Minerals:

Cauliflower shines as an excellent source of vitamin C, providing over half of the recommended daily intake for adult women and a significant portion for men. Additionally, it delivers notable amounts of vitamin B6 and magnesium. Beyond these, cauliflower offers a plethora of other nutrients including calcium, iron, phosphorus, potassium, zinc, copper, manganese, fluoride, and various B vitamins.


With just 27 calories per cup, cauliflower makes a negligible impact on total calorie intake. Its calorie composition comprises primarily of carbs (65%), followed by protein (26%), and fat (10%).


Cauliflower emerges as a fiber-rich, low-fat, and low-calorie vegetable, boasting significant vitamin C content while providing notable doses of vitamin B6 and magnesium. Additionally, it serves as a source of various essential minerals and B vitamins.

Health Benefits::

Cauliflower boasts numerous health benefits owing to its abundance of micronutrients, antioxidants, and fiber.

Promotes Digestive Health: Being rich in dietary fiber, cauliflower supports digestive health. Increased fiber intake contributes to weight management and reduces the risk of chronic health conditions.

Heart Disease Prevention: Studies indicate that dietary fiber plays a crucial role in cardiovascular health by influencing the gut microbiome. Incorporating vegetables like cauliflower into your diet may mitigate the risk of heart disease.

Antioxidant Protection: Loaded with antioxidants, cauliflower aids in cell repair and inflammation reduction, thereby lowering the risk of chronic diseases.

Potential Cancer Prevention: Cruciferous vegetables like cauliflower contain glucosinolates, which break down into compounds that may offer protection against certain cancers.


Although rare, allergic reactions to cauliflower have been documented, particularly in individuals sensitive to other Brassica vegetables. Those with mugwort pollen-induced hay fever may also experience oral allergy syndrome when consuming raw cauliflower. Symptoms may include mouth itchiness or swelling, and in severe cases, anaphylaxis. If you suspect a cauliflower allergy, seek medical advice promptly.

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