Vegetables
Cauliflower
Nutrition facts
Serving: 1 cup (105 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Protein | 2 g | |
| Carbs | 5.3 g | |
| Fibre | 2.1 g | 8 % |
| Sugars | 2 g | 2 % |
| Fat | 0.3 g | 0 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 32 mg | 1 % |
| Vitamin C | 51 mg | 56 % |
| Folate | 60 µg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- One cup of grated cauliflower (“cauliflower rice”) replaces the volume of a cup of rice with about 5 g of carbohydrate instead of 45 g, but also with almost no energy or protein: it is not an equivalent swap in a meal plan, it is added volume.
- A cruciferous vegetable, it contains glucosinolates and the enzyme myrosinase that converts them when it is cut or chewed; boiled, a large share of these compounds and of the vitamin C goes into the water (Song and Thornalley, 2007).
Preparation
Cut, then steamed, roasted or sautéed for a few minutes, it keeps more vitamin C and glucosinolates than boiled; mashed in place of potatoes, it brings a tenth of the carbohydrate.
To mention to a professional
- Cauliflower is rich in mannitol, a fermentable polyol; on a low-FODMAP diet supervised by a professional, it is rated “high” even in a small serving.
Sources
- Cauliflower, raw
- USDA FoodData Central, SR Legacy (including the choline database)
- Song and Thornalley, 2007 (glucosinolates and cooking methods)
- Linus Pauling Institute, Cruciferous Vegetables
- Monash University, FODMAP database
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.