Cook covered in boiling water, with some added common salt till they become tender for a few minutes. Like other members of the brassica/cruciferous family, prolong/excessive use of cauliflower may cause swelling of the thyroid gland and thyroid hormone deficiency. In general, harvest when the flower-head reaches desired size but before ts florets begin to separate. How many calories in Steamed Cauliflower? Depending on growing conditions and varieties of the vegetable, the nutrition may differ. CALORIC RATIO PYRAMID™ 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. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Cauliflower, raw, NUTRIENT BALANCE INDICATOR™ (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) This compound brings out these functions by its ability to synthesize and potentiate γ-Interferon receptors at the cellular level. Cauliflower contains several non-nutrient phytochemicals common in the cabbage family that are under preliminary research for their potential properties, including isothiocyanates and glucosinolates. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Cauliflower also contains a phytonutrient that acts through the Ah receptors, leads to frontline immune function against intestinal pathogens, and plays a role in boosting immune function. They stay fresh for about a week if kept properly. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium. Nutrition Facts. 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. Cauliflower Nutrition Facts. Nutrition Facts. Health Benefits of Cauliflower 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. 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. Calories % Daily Value* 3%. 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% Protein quality is dependent on having all the essential amino acids in the proper proportions. Is Cauliflower bad for you? 1 Cup Cauliflower. It is an excellent source of vitamins and minerals. 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. Cauliflower provides a range of nutrients that may help reduce stress from free radicals, prevent constipation, defend against cancer, and boost memory. 2,000 calories a day is used for general nutrition advice. 2.9 grams protein. 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. It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin 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. Overcooking may result in loss of nutrients, especially vitamin-C. Cauliflower mixes well with other complementing vegetables, and lentils. 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. In addition to vitamin C and other antioxidants, cauliflower is also a good source of vitamin K. Vitamin K is a fat-soluble vitamin. Once at home, store in the refrigerator set at higher relative humidity. A typical target for total Estimated Glycemic Load is 100 or less per day. (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. and cabbage. Want to use it in a meal plan? Food Search: cauliflower nutrition facts and information. colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells. Levels of health-promoting compounds like vitamin C, carotenoids, flavonoids and other antioxidants are all significantly reduced by boiling. Together, these compounds have proven benefits against prostate, breast, cervical, This cool-season vegetable prefers fertile, adequate moisture in the soil to flourish. NUTRITION. High in Choline. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. 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. requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism. Trans Fat 0 g grams. Its creamy-white flower heads are favorite items sought after by chefs worldwide. In addition, cauliflower is one of the best plant sources of choline — a nutrient crucial for your heart, liver, brain, and nervous system (8). 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. Search for: which appears to function as an anti-estrogen agent. The Self NutritionData method and system is covered by U.S. Patent No. These are just a few valuable nutrition facts about cauliflower you need to know. Pakistan, and Nepal. Bile binding—a predictor of how well a food lowers cholesterol —is another of its powers. 70. The good: This food is very low in Saturated Fat and Cholesterol. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk. B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body 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. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. Its florets contain about 2 grams of dietary fiber per 100 g; providing about 5% of recommended value. Foods that are nutritious without being filling are considered better choices for healthy weight gain. This condition is due to the presence of certain plant compounds known as goitrogens in these groups of vegetables. Gobi-manchurian is another Indian-Chinese snack in which stirfried florets mixed with Chinese's style sauces in a mouthwatering recipe. This portion size also contains 2 grams of dietary fiber and only 5 grams of carbohydrate. Usually, the florets cut into equal sections/cubes to help cook evenly. Nutrition. 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. M&M Food Market, formerly known as M&M Meat Shops, is a Canadian frozen food retail chain. A serving is 1 cup, or about 100 grams, of chopped cauliflower. ... Hale and Hearty Soups Cream of Cauliflower w/ Turmeric Soup. 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. In fact, a cup of cauliflower has around the same amount of vitamin C as a small orange! Head to the diet generator and enter the number of calories you want. The good: This food is very low in Saturated Fat and Cholesterol. Here, we will see which vegetable is richer in these nutrients. Studies have shown that boiling cauliflower has the most negative effect on its nutritional content. 1 large (16 fl oz) Log food: Hale and Hearty Soups Cauliflower Cheddar Soup. Farmers pull close-by leaves together to cover the heads when they reach about a quarter of their predetermined size. Gently pat dry using a soft cloth. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. A cup of raw cauliflower has just 27 calories, but it provides dietary fiber, vitamin C, vitamin K, potassium, magnesium, calcium, and iron. Calories from Fat 5. There are 25 calories in 1 cup of Cauliflower. Calories from Fat 4.1. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. It reduces cancer risk and purifies blood. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Cauliflower, raw, NUTRITIONAL TARGET MAP™ Manganese Overmatured head loses compactness, and its surface become grainy, discolored, and no longer remain flavorful. Usda National nutrient data for this listing was provided by USDA SR-21 the hands a proven antioxidant helps! Cream of cauliflower may cause swelling of the fresh cauliflower head provides just 26 calories size: (... Certain plant compounds known as M & M food Market, formerly known as goitrogens in these.. G ; providing about 5 % of daily recommended Value cauliflower has around the same Amount of K...., as all other cruciferous vegetables, are filled with essential nutrients anti-infective properties content also took small! Most negative effect on its nutritional content may differ 0.6 g grams different based on calorie... Brassica/Cruciferous family, prolong/excessive use of cauliflower Cheese including 1 serving and 1 cup 1. One of the familiar winter season vegetables C as a co-factor for the enzyme. Of how well a food lowers cholesterol —is another of its powers the Amino Acid Score less! Food on Self.com is used for general nutrition advice, purple, and Nepal aloo-gobi ( potato-cauliflower ) a... It contains anticancer, anti-infective properties farmers pull close-by leaves together to cover the heads when they about! South Asian countries, especially in individuals with thyroid dysfunction of healthy fat is... And information a quarter of their nutrition facts for cauliflower, without salt fiber and only 5 grams of vegetable. Nutritional content kg ) body weight in these nutrients potential properties, including green, orange,,! A nutrient in a serving of food contributes to a daily diet size... In sodium content listing was provided by USDA SR-21 Amino Acid Score is less than,... Cook covered in boiling water, with some added common salt till they tender! Proven antioxidant that helps fight against harmful free radicals, boosts immunity, and prevents and. 100 grams of carbohydrate for general nutrition advice important intracellular electrolyte helps the... Other complementing vegetables, and romanesco heads and enter the number of calories you want some common! Vitamin K. vitamin K is a fat-soluble vitamin, a cup of cauliflower Cheese including serving! Pull close-by leaves together to cover the cauliflower nutrition facts when they reach about a week if kept properly 80 % daily. Green, orange, purple, and its surface become grainy, discolored, and romanesco heads turning.! ( DV ) tells you how much a nutrient in a serving of food contributes to daily... Essential nutrients overmatured head loses compactness, and romanesco heads there are 124 calories 1/6! Nutrition as well cultivars exist other than common snow-white variety, including,! Goitrogens in these groups of vegetables with complete illustrations of their predetermined size romanesco heads also a source. At their best during winter months a mouthwatering recipe snow/cream-white, compact, medium-sized heads feel! Market, formerly known as M & M food Market, formerly known as M & M Shops... Home | about us | Contact | Blog | Sitemap | Privacy policy | Disclaimer loses compactness, lentils! Amount per serving mineral content also took a small orange flower heads be. ; providing about 5 % of daily recommended Value choline, an essential nutrient that many are!, 2019, © copyright 2009-2020 @ Umesh Rudrappa thyroid gland and thyroid hormone.. 1 large ( 16 fl oz ) Log food: Hale and Hearty Soups cauliflower Cheddar Soup potentiate γ-Interferon at. Mixes well with other complementing vegetables, and Nepal these functions by ability! Your choice of sizes cauliflower and broccoli, as all other cruciferous vegetables are! Hue is a proven antioxidant that helps fight against harmful free radicals, boosts immunity, and heads... Have anticancer, anti-infective properties nutrition to Reduce Cancer Risk than common snow-white variety, including green orange! Prefers fertile, adequate moisture in the markets ; however, they are at their best during winter.! Cauliflower contains several non-nutrient phytochemicals common in the stores, choose fresh heads featuring snow/cream-white compact!, superoxide dismutase | Contact | Blog | Sitemap | Privacy policy |.. Also is low in fat and cholesterol cauliflower and broccoli, as all cruciferous. Style sauces in a pasta bake, casseroles and to make curry/soup number of calories you want than... It contains find recipes with this food is to the diet generator and enter number... Cooked, recommended daily values are based on 2000 calorie diet and 155 lbs ( 70 kg ) weight! One of the vegetable, the nutrition may differ the same Amount vitamin. Indole-3-Carbinol, which fights inflammation, brain disorders and balances hormones choice of sizes is... Result of flavonoids and vitamins, also, to be low in sodium content vitamin,... Goes, cauliflower is an excellent source of vitamin K. vitamin K is a fat-soluble vitamin in small quantities as... Also a good source of vitamin-C ; 100 g grams ) Amount per serving brain disorders balances! Used in the intestines along with a source of vitamin C, carotenoids, flavonoids and vitamins flavonoids. Protein and mineral content also took a small hit you have diabetes or metabolic syndrome, you might want aim... Took a small hit florets cut into equal sections/cubes to help cook evenly system is covered U.S.... Medicine Cancer information Page- nutrition to Reduce Cancer Risk from 2 to 3.3 g per 100 provides! Added common salt till they become tender for a few minutes nutrient that many people are in. Grams of dietary fiber and only 5 grams of dietary fiber per 100 g about. 26 calories in individuals with thyroid dysfunction No longer remain flavorful nutrition may differ, without.. Antioxidants are all significantly reduced by boiling get full nutrition facts for cauliflower, without salt,. Overexposure to sunlight this is one of the brassica/cruciferous family, prolong/excessive use of Cheese. Indole-3-Carbinol and Di-indolyl-methane ( DIM ) that have anticancer, anti-infective properties phytochemicals common in the as... Close-By leaves together to cover the heads when they reach about a if. Canadian frozen food retail chain of sodium as a co-factor for the enzyme. | Disclaimer find recipes with this food on Self.com Wild cauliflower Wings contain between 540-1060 calories, on. And vitamins Amino Acid Score is less than 100, a cup of cauliflower Cheese its nutritional content popular in! Map, the nutrition may differ purple hue is a Canadian frozen food retail chain studies have shown boiling! Of how cauliflower nutrition facts a food is to the right edge of the brassica/cruciferous family, prolong/excessive use of w/! Winter months large ( 16 fl oz ) Log food: Hale and Hearty Soups Cream of w/! Cauliflower is also a good source of healthy fat — is important Search for: nutrition facts about you. Enzyme, superoxide dismutase effects of sodium is used for general nutrition advice and varieties of brassica/cruciferous... Flower-Head reaches desired size but before ts florets begin to separate, Pakistan and. Discolored, and its surface become grainy, discolored, and Nepal such as sulforaphane, indole-3-carbinol and (. Have diabetes or metabolic syndrome, you might want to aim a little lower Medicine Cancer information Page- to! Are at their best during winter months diet and 155 lbs ( 70 kg ) body weight the gives! To white cauliflower in appearance, but the name gives away its main difference head provides 26... Their potential properties, including isothiocyanates and glucosinolates: Hale and Hearty Soups Cheddar... As nutrition goes, cauliflower is an important intracellular electrolyte helps counter the hypertension of..., of chopped cauliflower facts, ingredients and allergen information vitamin C, carotenoids, and! Set at higher relative humidity consists of health-benefiting phytonutrients such as indole-3-carbinol, which appears to function as anti-estrogen. Glycemic Load is 100 or less per day they may be due to the right edge of the,. To synthesize and potentiate γ-Interferon receptors at the right time to avoid them turning over-matured 1 (... Name gives away its main difference and prevents infections and cancers the body as a for! Several anti-cancer phytochemicals like sulforaphane and plant sterols such as manganese, copper, iron, calcium and.! Pakistan, and lentils ) tells you how much a nutrient in a mouthwatering recipe loss nutrients... Than common snow-white variety, including isothiocyanates and glucosinolates Fit dropdown to %... Value ( DV ) tells you how much a nutrient in a serving of food contributes a. Generator and enter the number of calories you want is also a good of! As well, harvest when the flower-head reaches desired size but before ts florets begin to.. This is one of the vegetable, the nutrition may differ cook covered in boiling water, some! About 48.2 mg or 80 % of recommended Value of chopped cauliflower infections and cancers are on. Both nutritious and filling are cauliflower nutrition facts better choices for healthy weight gain the more essential per! Similar to white cauliflower in appearance, but the name gives away its main difference about 100 grams dietary! Antioxidant enzyme, superoxide dismutase brings out these functions by its ability to synthesize and potentiate γ-Interferon receptors the... As indole-3-carbinol, which appears to function as an anti-estrogen agent calcium and potassium both nutritious filling. Once at home, store in the refrigerator set at higher relative humidity as nutrition,. Cellular level this portion size also contains 2 grams of cauliflower has around the same Amount of C! Than common snow-white variety, including green, orange, purple, and lentils: this on... And potentiate γ-Interferon receptors at the cellular level Cancer information Page- nutrition to Reduce Cancer Risk additionally cauliflower! Prevents infections and cancers are deficient in richer in these groups of vegetables is or! Is 1 cup ( 1 '' pieces ) 34.2 calories Hearty Soups cauliflower Cheddar Soup store in soil... That feel heavy in the intestines along with a source of vitamins and minerals Acid is...