Cauliflower Nutrition Facts

Overview of Cauliflower Nutrition

Scientific Name: Brassica oleracea

Order: Brassicales

Family: Brassicaceae

Cauliflower (Brassica oleracea) is the vegetable in the Brassicaceae (also called Cruciferae) family, which also includes broccoli, cabbage, and brussels sprouts. Cauliflower is a white vegetable that bears large, rounded leaves that resemble collards. This vegetable is grown for its edible head. The head is a mass of sterile flowers. It was originally grown in Asia around the Mediterranean Sea. Cauliflower is naturally high in fiber. There are 2 g of fiber in 100 g (3.5 oz) of cauliflower. Dietary fiber (7% daily value [DV]) lowers cholesterol levels and blood pressure by improving insulin sensitivity. Cauliflower also contains high amounts of the antioxidant, vitamin C (54% DV). Vitamin C is an important nutrient involved in collagen production. Collagen is a component of skin, muscles, and other connective tissues. Cauliflower is also bestowed with folate (14% DV). Folate (or vitamin B9) is necessary for healthy red blood cells and is critical during periods of rapid growth, such as during pregnancy. Cauliflower also contains high amounts of vitamin K (13% DV). Vitamin K (or phylloquinone) plays a vital role in bone health. This is because vitamin K has a positive effect on calcium, which gives bones their strength and structure.

Calories

Name	Amount	% Daily Value
Calories	25 kcal	1%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	4.97 g	2%
Dietary Fiber	2.00 g	7%
Sugars	1.91 g
Starch	- g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	18.00 mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.28 g	0%
Saturated Fat	0.13 g	1%
Monounsaturated Fat	0.03 g
Polyunsaturated Fat, total	0.03 g
18:2 n-6 (LA), Omega-6	0.02 g
18:3 n-6 (GLA)	0.00 g
18:3 n-3 (ALA), Omega-3	0.01 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	0.00 g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	1.92 g	4%
Tryptophan	0.02 g
Threonine	0.08 g
Isoleucine	0.07 g
Leucine	0.11 g
Lysine	0.22 g
Methionine	0.02 g
Cystine	0.02 g
Phenylalanine	0.07 g
Tyrosine	0.05 g
Valine	0.12 g
Arginine	0.09 g
Histidine	0.06 g
Alanine	0.12 g
Aspartic Acid	0.18 g
Glutamic Acid	0.26 g
Glycine	0.07 g
Proline	0.07 g
Serine	0.09 g

Vitamins

Name	Amount	% Daily Value
Vitamin C	48.20 mg	54%
Thiamin	0.05 mg	4%
Riboflavin	0.06 mg	5%
Niacin	0.51 mg	3%
Pantothenic Acid	0.67 mg	13%
Vitamin B6	0.18 mg	11%
Folate, total	57.00 mg	14%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	57.00 mcg
Choline	44.30 mg	8%
Betaine	- mg
Vitamin B12	0.00 mcg	0%
Vitamin A, total	0.00 mcg	0%
Retinol Acitiviy Equivalent	0.00 mcg
Retinol	0.00 mcg
Beta-Carotene	0.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopene	0.00 mcg
Lutein and Zeaxanthin	1.00 mcg
Vitamin E, total	0.08 mg	1%
Alpha-Tocopherol	0.08 mg
Beta-Tocopherol	0.00 mg
Gamma-Tocopherol	0.20 mg
Delta-Tocopherol	0.00 mg
Vitamin D	0.00 mcg	0%
Vitamin K (phylloquinone)	15.50 mcg	13%
Biotin	- mcg	-

Minerals

Name	Amount	% Daily Value
Calcium	22.00 mg	2%
Iron	0.42 mg	2%
Magnesium	15.00 mg	4%
Phosphorus	44.00 mg	4%
Potassium	299.00 mg	6%
Sodium	30.00 mg	1%
Zinc	0.27 mg	2%
Copper	0.04 mg	4%
Manganese	0.15 mg	7%
Selenium	0.60 mcg	1%
Iodine	- mcg	-
Chromium	- mcg	-
Molybdenum	- mcg	-
Chloride	- mg	-
Fluoride	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	92.07 g
Ash	0.76 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.