Vegetables

Cauliflower Nutrition Facts

Cauliflower is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium and vitamin C.

Calories28

Protein1.6 g

Carbs4.7 g

Fat0.2 g

ProteinCarbsFat

Nutrition for 100 g

Calories28 kcal

Protein1.6 g

Total Fat0.2 g

Carbohydrates4.7 g

Fiber1.9 g

Sodium20 mg

Total Sugars1.91 g

Source: USDA FoodData Central, record 2685573

Nutrients

Full nutrient profile

Proximates

Water92.72 g

Nitrogen0.2625 g

Protein1.640625 g

Total lipid (fat)0.2375 g

Ash0.6788 g

Carbohydrates

Carbohydrate, by difference4.723075 g

Fiber, total dietary1.948 g

Fructose0.97 g

Sugars, Total1.91 g

Glucose0.94 g

Lactose0 g

Galactose0 g

Sucrose0 g

Maltose0 g

Minerals

Calcium, Ca20.35 mg

Iron, Fe0.3338 mg

Magnesium, Mg14.2 mg

Phosphorus, P39.69 mg

Potassium, K274.4 mg

Sodium, Na20 mg

Zinc, Zn0.2344 mg

Copper, Cu0.02423 mg

Manganese, Mn0.141 mg

Selenium, Se0.6 ug

Fluoride, F1 ug

Vitamins and other components

Vitamin C, total ascorbic acid67.1 mg

Folate, total97 ug

5-methyl tetrahydrofolate (5-MTHF)73 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Vitamin A, RAE0 ug

Folate, food57 ug

Tocopherol, delta0 mg

Tocopherol, beta0 mg

Tocopherol, gamma0.2 mg

Folate, DFE57 ug

Retinol0 ug

Vitamin B-120 ug

Vitamin B-12, added0 ug

Vitamin E, added0 mg

Vitamin K (phylloquinone)15.5 ug

Carotene, alpha0 ug

Vitamin D (D2 + D3)0 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Lutein + zeaxanthin1 ug

Vitamin A, IU0 iu

Carotene, beta0 ug

Vitamin K (Dihydrophylloquinone)0 ug

Thiamin0.05 mg

Riboflavin0.06 mg

Vitamin E (alpha-tocopherol)0.08 mg

Niacin0.507 mg

Pantothenic acid0.667 mg

Vitamin B-60.184 mg

Choline, total44.3 mg

Vitamin K (Menaquinone-4)0 ug

Lipids

PUFA 18:2 CLAs0.003 g

SFA 10:00.018 g

SFA 16:00.093 g

SFA 18:00.009 g

SFA 20:00.003 g

MUFA 18:10.027 g

PUFA 18:20.016 g

PUFA 18:30.015 g

Fatty acids, total monounsaturated0.034 g

Fatty acids, total polyunsaturated0.031 g

SFA 15:00.002 g

MUFA 16:1 c0.003 g

Fatty acids, total saturated0.13 g

SFA 22:00.002 g

MUFA 14:10.002 g

MUFA 16:10.003 g

SFA 24:00.002 g

PUFA 18:3 n-3 c,c,c (ALA)0.015 g

MUFA 24:1 c0.002 g

MUFA 18:1 c0.027 g

PUFA 18:2 n-6 c,c0.013 g

Cholesterol0 mg

Phytosterols18 mg

SFA 17:00.001 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

SFA 4:00 g

SFA 6:00 g

PUFA 20:3 n-30 g

PUFA 22:40 g

TFA 16:1 t0 g

Fatty acids, total trans0 g

MUFA 22:1 c0 g

MUFA 17:10 g

Fatty acids, total trans-monoenoic0 g

MUFA 15:10 g

PUFA 18:3 n-6 c,c,c0 g

PUFA 20:30 g

Fatty acids, total trans-polyenoic0 g

PUFA 20:4 n-60 g

TFA 22:1 t0 g

TFA 18:2 t not further defined0 g

PUFA 20:2 n-6 c,c0 g

Amino acids

Tryptophan0.02 g

Threonine0.076 g

Methionine0.02 g

Phenylalanine0.065 g

Tyrosine0.051 g

Alanine0.116 g

Glutamic acid0.257 g

Glycine0.071 g

Proline0.071 g

Isoleucine0.071 g

Leucine0.106 g

Lysine0.217 g

Cystine0.02 g

Valine0.125 g

Arginine0.086 g

Histidine0.056 g

Aspartic acid0.177 g

Serine0.086 g

Other bioactive components

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

Interesting fact

A Full Day In One Wedge

A sixth of a medium head, raw, covers 100% of the Daily Value for vitamin C. Steaming or microwaving holds onto more of it than boiling, since ascorbic acid leaches into cooking water.

Source: FDA

Practical guidance

How to choose and store Cauliflower

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.9gC 4.3gF 0.3g

Put the numbers to work

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