Cauliflower nutrition facts. Cauliflower is a member of the cruciferous or Brassicaceae family along with cabbage and broccoli. Believe it or not, not all cauliflower is white. There are actually varieties that are green, orange—even purple! You probably have a vague idea that cauliflower is healthy (it is a veggie, after all). But do you know specifically what vitamins and minerals make up the details of cauliflower nutrition? Remember: foods and nutrition are vital to maintaining good health!

Detailed Cauliflower Nutrition Facts

You can eat as much cauliflower as you want, because practically speaking, it has almost no calories. (Well, 100 grams has 25 calories, including 3 grams of fiber.) It contain many nutrients: vitamin C, manganese; potassium; pantothenic acid; folate; vitamins B6 and K; niacin; magnesium; thiamine; and riboflavin. Yikes, that’s a lot of vitamins and minerals, but it’s not a super-rich source of them (except vitamin C, with 77% of your daily recommended amount per serving).

Anti-Cancer Properties

Cauliflower nutrition is also notable for the presence of phytochemicals and plant sterols that have been shown to protect again the following kinds of cancer: ovarian, colon, prostate, breast, and cervical cancer.

Cauliflower has sulfur-containing nutrients that contribute to detoxification. It contains antioxidants and anti-inflammatory agents. These are both very important; antioxidants help rid the body of free radicals, which would otherwise be free to ravage your body from the inside. And most modern diets are highly inflammatory, due to an excess of omega-6 fatty acids and a dearth of omega-3 fatty acids, so any anti-inflammatory foods you can eat are great. Cabbage contains omega-3 fatty acids (not a lot, but they’re there) and, as I said, vitamin K, both of which help counter this unhealthy fatty acid ratio and help to promote a healthy cardiovascular system.

How to Buy and Cook

When you buy cauliflower at the grocery store, make sure to pick florets that are still tightly bound together (that don’t have spaces in between). Also, avoid brown spots! When you cook your cauliflower, the most important thing is not to overcook it. All the cauliflower nutrition in the world won't save you from rotten veggies.


This cruciferous vegetable is a totally healthy option. There are a lot of benefits to cauliflower nutrition. Personally, I am a bigger fan of cauliflower’s brothers, broccoli and cabbage. I think they are a little more tasty and nutritious than cauliflower (especially sauerkraut…mmm…). For example: cauliflower’s glucosinolate content is only about two-thirds that of broccoli and kale, half as much as Savoy cabbage, and a quarter of Brussels sprouts. But you can’t go wrong with any of these nutritious powerhouses.


Thanks for reading these cauliflower nutrition facts. If you’re interested in reading about more healthy foods, try tofu, taro, potato skins, or walnuts. Bye!