How healthy is cauliflower?
Is cauliflower healthy? Yes, for most people. Cauliflower scores 91/100 on the HowHealthyIs Score: 100 g provides 25 kcal, 48 mg vitamin C and 2 g fiber. Cauliflower is low in calories and a good source of vitamin C and folate; it can stand in for rice or mash. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Cauliflower ranks higher than 91% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber29%
- Potassium25%
- Protein15%
- Magnesium14%
- Iron9%
- Calcium7%
- Vitamin E2%
- Vitamin A0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 202 minus 8 = 194. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in cauliflower?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 25 kcal | 27 kcal | |
| Protein | 1.9 g | 2.1 g | 4% |
| Carbohydrates | 5 g | 5.3 g | 2% |
| Fiber | 2 g | 2.1 g | 8% |
| Sugars | 1.9 g | 2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.3 g | 0% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 48 mg | 52 mg | 57% |
| Vitamin E | <0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 22 mg | 24 mg | 2% |
| Iron | 0.4 mg | 0.4 mg | 2% |
| Potassium | 299 mg | 320 mg | 7% |
| Magnesium | 15 mg | 16 mg | 4% |
| Sodium | 30 mg | 32 mg | 1% |
Source: USDA FoodData Central, "Cauliflower, raw" (FDC 169986). Values rounded.
Why is cauliflower good for you?
- 52 mg vitamin C in 1 cup chopped, 57% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Cauliflower rice
- Roasting and curries
What should you watch out for?
- Can cause gas in some people, like other cabbage-family vegetables.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.