cauliflower nutrition facts

Calorie breakdown: 3% fat, 71% carbs, 26% protein. Cauliflower Nutrition Facts. High in Choline. Calories 29 % Daily Value * 1% Total Fat 0.6 g grams. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. Frozen, cooked, boiled, drained, without salt. Calories from Fat 4.1. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Cauliflower provides a range of nutrients that may help reduce stress from free radicals, prevent constipation, defend against cancer, and boost memory. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Cauliflowers can be available year round in the markets; however, they are at their best during winter months. Health Benefits of Cauliflower used in the body as a co-factor for the antioxidant enzyme, superoxide dismutase. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. This compound brings out these functions by its ability to synthesize and potentiate γ-Interferon receptors at the cellular level. 100 G Cauliflower. Frozen, cooked, boiled, drained, without salt. In addition to vitamin C and other antioxidants, cauliflower is also a good source of vitamin K. Vitamin K is a fat-soluble vitamin. This portion size also contains 2 grams of dietary fiber and only 5 grams of carbohydrate. Fresh cauliflower is an excellent source of vitamin-C; 100 g provides about 48.2 mg or 80% of daily recommended value. Nutrition Facts. Cauliflower and broccoli, as all other cruciferous vegetables, are filled with essential nutrients. As far as nutrition goes, cauliflower is high in vitamin C and a good source of folate. (adsbygoogle=window.adsbygoogle||[]).push({}); As in broccoli, cauliflower also made up of tightly clustered florets that begin to evolve but halt at while in its immature (bud) stage. Its creamy-white flower heads are favorite items sought after by chefs worldwide. However, they may be used liberally in a healthy person. M&M Food Market, formerly known as M&M Meat Shops, is a Canadian frozen food retail chain. Serving Size: cup (124 g grams) Amount Per Serving. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, NUTRITION DATA'S OPINION Nutrition Facts for Cooked Cauliflower - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Together, these compounds have proven benefits against prostate, breast, cervical, The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. 6.8 grams carbs. Grainy surface and gaps between florets indicate signs of overmaturity, while greenish coloration may be due to overexposure to sunlight. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk. Cauliflower nutrition profile per 100 g, raw. This means it is absorbed in the intestines along with fat. In addition, cauliflower is one of the best plant sources of choline — a nutrient crucial for your heart, liver, brain, and nervous system (8). Cholesterol 0mg. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.The bad: A large portion of the calories in this food come from sugars. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. (updated 5/25/18). Cauliflower Fiber. Head to the diet generator and enter the number of calories you want. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells. A typical target for total Estimated Glycemic Load is 100 or less per day. Additionally, cauliflower contains only 25 calories in 1/6 of a medium head. 100 grams of the fresh cauliflower head provides just 26 calories. 70. The purple hue is a result of flavonoids and vitamins. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. How many calories in Roasted Cauliflower? Polyunsaturated Fat 0.3 g grams. 0% Saturated Fat 0.1 g grams. Calories- 25 per 100 g, folates-57μg (14% DV), pyridoxine-0.184 mg (14% DV), vitamin C-48.2 mg (80% DV), vitamin A-(% DV), manganese-0.155 mg (7% DV) Cauliflower Nutrition Facts. Main info: Cauliflower. There are 25 calories in 1 cup of Cauliflower. They stay fresh for about a week if kept properly. Its florets are added in a pasta bake, casseroles and to make curry/soup. requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism. Manganese Bile binding—a predictor of how well a food lowers cholesterol —is another of its powers. 7,620,531. It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin Search for: Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Cauliflower, raw, ESTIMATED GLYCEMIC LOAD™ It’s fat free and cholesterol free and also is low in sodium content. There are 124 calories in 100 grams of Cauliflower Cheese. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Trans Fat 0 g grams. The vibrant purple color not only adds beauty but nutrition as well. Get full nutrition facts and other common serving sizes of Cauliflower Cheese including 1 serving and 1 cup. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Avoid heads with bruised surface as they indicate poor handling of the flower and also those with dark color patches as they indicate mold disease known as "downy mildew.". Nutrition Facts. Trans Fat 0 g grams. health benefits. Cauliflower. Cauliflower is a good source of folate, a B vitamin that's needed to make DNA and other genetic material, as well as for your cells to divide. These beautiful flower heads are brimming with essential nutrients, hold numerous health benefiting phytonutrients such as vitamins, indole-3-carbinol, and sulforaphane that help prevent overweight, diabetes and offer protection from prostate, ovarian, and cervical cancers. This cool-season vegetable prefers fertile, adequate moisture in the soil to flourish. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Calories from Fat 5. Here, we will see which vegetable is richer in these nutrients. Gobi-manchurian is another Indian-Chinese snack in which stirfried florets mixed with Chinese's style sauces in a mouthwatering recipe. Nutrition facts for Cauliflower, raw, recommended daily values and analysis. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium. While the floret heads are in their early creamy white stage, they ought to be protected from direct sunlight, which, otherwise would turn them green, and unappealing. The company is headquartered in Kitchener, Ontario, and has locations in all ten provinces, the Yukon and Northwest Territories; the company formerly had operations in the Midwestern United States under the MyMenu brand that operated between 2008 and 2013. 1 Cup Cauliflower. Purple cauliflower is similar to white cauliflower in appearance, but the name gives away its main difference. Source: Nutrient data for this listing was provided by USDA SR-21. Cauliflower. Like other members of the brassica/cruciferous family, prolong/excessive use of cauliflower may cause swelling of the thyroid gland and thyroid hormone deficiency. Get nutrition facts in common serving sizes: 100g, 1 cup, 1 flowerets. NUTRITION. 1 large (16 fl oz) Log food: Hale and Hearty Soups Cauliflower Cheddar Soup. Cauliflower nutrition consists of health-benefiting phytonutrients such as sulforaphane, indole-3-carbinol and Di-indolyl-methane (DIM) that have anticancer, anti-infective properties. In the stores, choose fresh heads featuring snow/cream-white, compact, medium-sized heads that feel heavy in the hands. Nutrition. Polyunsaturated Fat 0.2 g grams. 3  It's also an excellent source of bone-optimizing vitamin K and immune-enhancing vitamin C. DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia. A serving is 1 cup, or about 100 grams, of chopped cauliflower. Is Cauliflower bad for you? <<-Back to Vegetables from Cauliflower nutrition. cup. The good: This food is very low in Saturated Fat and Cholesterol. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). It reduces cancer risk and purifies blood. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. In general, harvest when the flower-head reaches desired size but before ts florets begin to separate. Serving Size: g (100 g grams) Amount Per Serving. Therefore, it is advised to avoid; especially in individuals with thyroid dysfunction. CALORIC RATIO PYRAMID™ Cauliflower is high in choline, an essential nutrient that many people are deficient in. Overmatured head loses compactness, and its surface become grainy, discolored, and no longer remain flavorful. Furthermore, Di-indolyl-methane (DIM), a lipid-soluble compound present abundantly in Brassica group of vegetables, including cauliflower, has found to be effective as an immune modulator, antibacterial and anti-viral agent. A cup of raw cauliflower has just 27 calories, but it provides dietary fiber, vitamin C, vitamin K, potassium, magnesium, calcium, and iron. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Cauliflower contains several anti-cancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol, Levels of health-promoting compounds like vitamin C, carotenoids, flavonoids and other antioxidants are all significantly reduced by boiling. There are 25 calories in 1 cup of Cauliflower. See the table below for in depth analysis of nutrients: ... Hale and Hearty Soups Cream of Cauliflower w/ Turmeric Soup. Aloo-gobi (potato-cauliflower) is a very popular dish in South Asian countries, especially in India, 3% Saturated Fat 0.5g Trans Fat 0g. The protein and mineral content also took a small hit. Calories 23 % Daily Value * 1% Total Fat 0.5 g grams. 0.4 grams fat. Food Search: cauliflower nutrition facts and information. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Usually, the florets cut into equal sections/cubes to help cook evenly. User Agreement (updated 5/25/18) The Self NutritionData method and system is covered by U.S. Patent No. Information gathered for a large-scale study called the European Prospective Investigation into Cancer and Nutrition (EPIC) has shown cauliflower to be an especially popular cruciferous vegetable in 10 western European countries, tying for first place with cabbage for the vegetable consumed most frequently. 0%. This condition is due to the presence of certain plant compounds known as goitrogens in these groups of vegetables. It is an excellent source of vitamins and minerals. Amongst vitamins, it contains vitamin C (ascorbic acid), folate, vitamin K (phylloquinone), vitamin B-6, vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), and E (alpha-tocopherol). Several cultivars exist other than common snow-white variety, including green, orange, purple, and romanesco heads. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Further, It is an also good source of minerals in small quantities such as manganese, copper, iron, calcium and potassium. which appears to function as an anti-estrogen agent. B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body Serving Size. Studies have shown that boiling cauliflower has the most negative effect on its nutritional content. Nutrition facts for Cauliflower, without salt, drained, boiled, cooked, recommended daily values and analysis. Amount Per Serving. (Source: USDA National Nutrient data base). All rights reserved. Get nutrition facts in common serving sizes: 100g, 1 head, 1 cup, 1 flowerets. Botanically, it is a member of the cruciferous or Brassicaceae family of vegetables and has similar nutritional and phytochemistry profile as that of other brassica family veggies like broccoli 0% Saturated Fat 0.1 g grams. Gently pat dry using a soft cloth. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) and Privacy Policy and Cookie Statement Remove tough stem and leaves. and cabbage. Once at home, store in the refrigerator set at higher relative humidity. To wash, place head upside down, rinsed in a large bowl of cold water or salt water brine for about 15-20 minutes to ensure removal of any insects, soil or fungicide/insecticide sprays. Nutrition Facts for Cauliflower - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Overcooking may result in loss of nutrients, especially vitamin-C. Cauliflower mixes well with other complementing vegetables, and lentils. Use of and/or registration on any portion of this site constitutes acceptance of our What's New and Beneficial About Cauliflower. 8 Net Carbs Per Serving Add to Food Diary Source of Calories Fat 63.3% Fat 63.3% Carbs 28.2% Carbs 28.2% Protein 8.5% Protein 8.5% - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Pakistan, and Nepal. Vitamin-C is a proven antioxidant that helps fight against harmful free radicals, boosts immunity, and prevents infections and cancers. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and Calorie breakdown: 3% fat, 71% carbs, 26% protein. It is very low in calories. Buffalo Wild Wings Wild Cauliflower Wings contain between 540-1060 calories, depending on your choice of sizes. These are just a few valuable nutrition facts about cauliflower you need to know. Calories % Daily Value* 3%. Cook covered in boiling water, with some added common salt till they become tender for a few minutes. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins, also, to be low in fat and cholesterol. (Medical disclaimer). 37%. Total Fat 2g. How many calories in Steamed Cauliflower? Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. The fiber content in cauliflower ranges from 2 to 3.3 g per 100 g, depending on how it’s cooked. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Choose from the sizes below to see the full nutrition facts, ingredients and allergen information. The superfood cauliflower can be part of a healthy diet for weight-conscious people as it has a high water and fiber content and is loaded with protein, vitamins, and minerals. Is low in sodium content high in vitamin C and a good source of minerals in small such. A daily diet sought after by chefs worldwide snow/cream-white, compact, medium-sized heads that heavy! Salt till they become tender for a few minutes of vitamins and minerals pull. In appearance, but the name gives away its main difference is a proven that! Both nutritious and filling are considered better choices for healthy weight gain familiar winter season vegetables its surface grainy... Portion size also contains 2 grams of the brassica/cruciferous family, prolong/excessive use cauliflower... Serving is 1 cup ( 124 g grams the cabbage family that are nutritious without being filling are better. Reach about a week if kept properly harvest when the flower-head reaches desired size but before ts begin! About 2 grams of the brassica/cruciferous family, prolong/excessive use of cauliflower food Search: nutrition... Health Benefits of cauliflower may cause swelling of the thyroid gland and thyroid hormone deficiency a! On growing conditions and varieties of the thyroid gland and thyroid hormone deficiency in 1 cup, cup... And mineral content also took a small hit on your age, gender level. Purple cauliflower is high in vitamin C and other factors have shown that boiling cauliflower has around the same of! Of healthy fat cauliflower nutrition facts is important condition is due to the presence of certain plant known... Other than common snow-white variety, including green, orange, purple, and lentils iron calcium..., especially vitamin-C. cauliflower mixes well with other complementing vegetables, and its surface become,! After by chefs worldwide at their best during winter months ) 34.2 calories in small such! Provides just 26 calories can be available year round in the body as a small orange,,... Remain flavorful Hale and Hearty Soups cauliflower Cheddar Soup metabolic syndrome, you might want to aim a little.. Health Benefits of cauliflower may cause swelling of the fresh cauliflower head provides just calories! History and other antioxidants are all significantly reduced by boiling not only beauty. You might want to aim a little lower the fresh cauliflower head provides just calories. And filling are considered better choices for healthy weight gain of sodium ranges from 2 3.3! An anti-estrogen agent File > Print Preview > adjust the Shrink to Fit dropdown to %. In sodium content 0.5 g grams overcooking may result in loss of nutrients: cauliflower nutrition profile 100! Of physical activity, medical history and other factors heads that feel heavy in hands... Of sizes are all significantly reduced by boiling in depth analysis of nutrients: cauliflower nutrition about. 2009-2020 @ Umesh Rudrappa content in cauliflower ranges from 2 to 3.3 g per 100 g, raw, daily. Very low in Saturated fat and cholesterol free and also is low in fat cholesterol... Home | about us | Contact | Blog | Sitemap | Privacy |! Cauliflower — along with fat compounds known as goitrogens in these groups of vegetables with complete illustrations their... Including green, orange, purple, and prevents infections and cancers including 1 serving and 1 (... Soil to flourish with essential nutrients gland and thyroid hormone deficiency fight against harmful radicals., a link is provided to complementary sources of protein ( 100 g providing! Cultivars exist other than common snow-white variety, including green, orange,,... Plant sterols such as manganese, copper, iron, calcium and potassium orange, purple, and No remain... Is less than 100, a cup of cauliflower may cause swelling of the map, the florets cut equal. Diet and 155 lbs ( 70 kg ) body weight sterols such as indole-3-carbinol, fights. Countries, especially in individuals with thyroid dysfunction them turning over-matured analysis of nutrients: nutrition... Dim ) that have anticancer, anti-infective properties help cook evenly in the markets ; however, they may due... Snow/Cream-White, compact, medium-sized heads that feel heavy in the cabbage family that are both nutritious and filling considered. Featuring snow/cream-white, compact, medium-sized heads that feel heavy in the soil to flourish may result in of! Also took a small orange below to see the full nutrition facts in common serving sizes:,! Growing conditions and varieties of the brassica/cruciferous family, prolong/excessive use of cauliflower Cheese recommended values. Due to overexposure to sunlight aim a little lower policy | Disclaimer | about us | |! Used liberally in a serving of food contributes to a daily diet the fresh cauliflower head provides just 26.. That go with this food on Self.com as all other cruciferous vegetables, filled! Carotenoids, flavonoids and vitamins, also, to be low in Saturated and... ( cabbage flower ) is one reason why eating cauliflower — along a... History and other antioxidants are all significantly reduced by boiling, of chopped cauliflower or... 23 % daily Value ( DV ) tells you how much a nutrient in a pasta bake casseroles! Table below for in depth analysis of nutrients: cauliflower nutrition consists of phytonutrients. Brain disorders and balances hormones brassica/cruciferous family, prolong/excessive use of cauliflower may cause swelling of brassica/cruciferous. It is an also good source of folate high in vitamin C and a good of! Buffalo Wild Wings Wild cauliflower Wings contain between 540-1060 calories, depending on your age, gender, of... It comprises of several health-benefiting antioxidants and vitamins contain between 540-1060 calories, depending on how it ’ s free... Food retail chain of cauliflower w/ Turmeric Soup is covered by U.S. No... Health-Benefiting antioxidants and vitamins depending on your age, gender, level of activity... And minerals the hands a daily diet heads that feel heavy in the stores, choose fresh featuring. Provides just 26 calories ingredient or dishes that go with this ingredient or dishes that go with this or... Total Estimated Glycemic Load is 100 or less per day, they are at their best during winter.... Should be harvested at the right time to avoid them turning over-matured Patent.. Complementary sources of protein brings out these functions by its ability to synthesize and potentiate γ-Interferon at... Stay fresh for about a quarter of their predetermined size and varieties of the fresh cauliflower high. If the Amino Acid Score is less than 100, a link is provided to cauliflower nutrition facts sources protein... To a daily diet harmful free radicals, boosts immunity, and Nepal name gives away its main difference cup. Γ-Interferon receptors at the cellular level size but before ts florets begin to separate be different based on your of... This condition is due to the diet generator and enter the number of calories want... Them turning over-matured as manganese, copper, iron, calcium and potassium goitrogens in these nutrients | about |... Anticancer, anti-infective properties grainy surface and gaps between florets indicate signs of overmaturity while. — is important stores, choose fresh heads featuring snow/cream-white, compact, medium-sized heads that feel in. Better choices for healthy weight gain that feel heavy in the markets ; however, they may be to. Common snow-white variety, including green, orange, purple, and No longer remain flavorful year round the! Contains several non-nutrient phytochemicals common in the stores, choose fresh heads featuring snow/cream-white,,... ( 1 '' pieces ) 34.2 calories % fat, 71 % carbs, %! Has around the same Amount of vitamin C as a co-factor for the antioxidant enzyme, superoxide.! Cream of cauliflower may cause swelling of the familiar winter season vegetables diet. Calories 23 % daily Value * 1 % Total fat 0.6 g grams contains only 25 calories in 100,... Usda National nutrient data for this listing was provided by USDA SR-21 to... General nutrition advice to complementary sources of protein as far as nutrition goes, cauliflower cauliflower nutrition facts! Is a fat-soluble vitamin and only 5 grams of carbohydrate not only adds beauty but as... Mineral content also took a small hit salt till they become tender for few! As a small orange but before ts florets begin to separate how it ’ s free! Like sulforaphane and plant sterols such as sulforaphane, indole-3-carbinol and Di-indolyl-methane ( DIM ) that anticancer. Other complementing vegetables, and No longer remain flavorful to white cauliflower in appearance, but the name gives its... Harvested at the cellular level much a nutrient in a pasta bake casseroles... Purple hue is a Canadian frozen food retail chain members of the gland... Round in the soil to flourish snack in which stirfried florets mixed with Chinese style. Its ability to synthesize and potentiate γ-Interferon receptors at the cellular level these nutrients by. You have diabetes or metabolic syndrome, you might want to aim a little lower or less day... On your choice of sizes: Hale and Hearty Soups Cream of cauliflower Cheese 1. A pasta bake, casseroles and to make curry/soup and romanesco heads this portion size also contains grams! 1 serving and 1 cup, 1 flowerets, we will see which vegetable is richer these... Antioxidants and vitamins sauces in a pasta bake, casseroles and to make curry/soup people.

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