Cauliflower contains many nutrients and antioxidants that can maintain a healthy body. Start of manganese, vitamin C, beta-carotene, and others. Eating cauliflower regularly could protect the body from free radicals and helps lower the risk of diseases such as heart disease and cancer. Moreover, cauliflower also contain substances that can increase the liver's ability to overcome toxic substances in the body.
There are dozens of studies that show that eating cauliflower can prevent cancers, especially certain types of cancers such as bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This is because the cauliflower contains nutrients needed organs are strongly associated with the growth of cancer and cancer treatments. Cauliflower is known to contain a substance that can ward off cancer and has the ability to eliminate cancer-causing enzymes. Read more at cauliflower health benefits.
Cauliflower nutrition facts
Cauliflower contains vitamin B1 (thiamine), B2 (riboflavin), B3 (niacain), B5 (panthothenic acid), B6 (pyridoxine) and B9 (folic acid). Moreover, cauliflower also contain omega-3 fatty acids and vitamin K. Cauliflower can be a good source of protein, phosphorus, and potassium.
Based on our daily requirements, the highest cauliflower nutrition is vitamin C. Because in every fresh cauliflower, contained 48.2 mg of vitamin C which means meet the daily body need about 58%. The next high nutrient content in cauliflower based on daily needs is vitamin K, which in the same size of weight will provides 15.5 μg (15 % of daily vitamin K requirements). In a row after that is, vitamin B complex (B9, B6, B5). To get more nutritional value, read at table below.
Cauliflower nutritional value per 100 gr
Based on USDA Nutrient data base
| Energy | 104 kJ (25 kcal) |
|---|---|
| Carbohydrates | 5 g |
| - Sugars | 1.9 g |
| - Dietary fiber | 2 g |
| Fat | 0.3 g |
| Protein | 1.9 g |
| Water | 92 g |
| Thiamine (vit. B1) | 0.05 mg (4%) |
| Riboflavin (vit. B2) | 0.06 mg (5%) |
| Niacin (vit. B3) | 0.507 mg (3%) |
| Pantothenic acid (B5) | 0.667 mg (13%) |
| Vitamin B6 | 0.184 mg (14%) |
| Folate (vit. B9) | 57 μg (14%) |
| Vitamin C | 48.2 mg (58%) |
| Vitamin E | 0.08 mg (1%) |
| Vitamin K | 15.5 μg (15%) |
| Calcium | 22 mg (2%) |
| Iron | 0.42 mg (3%) |
| Magnesium | 15 mg (4%) |
| Manganese | 0.155 mg (7%) |
| Phosphorus | 44 mg (6%) |
| Potassium | 299 mg (6%) |
| Sodium | 30 mg (2%) |
| Zinc | 0.27 mg (3%) |
Cauliflower is low in fat, low in carbohydrates but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density. Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.
- Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
- Other glucosinolates
- Carotenoids
- Indole-3-carbinol, a chemical that enhances DNA repair, and acts as an estrogen antagonist, slowing the growth of cancer cells.
Boiling reduces the levels of these compounds, with losses of 20–30%
after five minutes, 40–50% after ten minutes, and 75% after thirty
minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compounds. A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer.
Cauliflower calories
Cauliflower is low-calorie vegetable, because in every 100 gr contained only 25 calories (fresh or raw condition). To get more calories value, you can read below:
- 1 floweret fresh cauliflower (about 0.5 oz of weight), contained 3 calories
- 1 floweret boiled cauliflower (about 0.6 oz of weight), contained 4 calories
- 1 cup of (relishes) sweet cauliflower (about 8.6 oz of weight), contained 296 calories.
