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Here’s a chart outlining the approximate nutritional values for one cup (about 107 grams) of raw cauliflower florets:
These values are approximate and can vary depending on factors such as serving size and preparation method.
| Nutrient | Amount |
|---|---|
| Calories | 25 |
| Total Fat | 0.3 grams |
| Saturated Fat | 0.1 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 30 mg |
| Potassium | 299 mg |
| Total Carbohydrate | 5 grams |
| Dietary Fiber | 2.1 grams |
| Sugars | 2 grams |
| Protein | 2 grams |
| Vitamin C | 77% of DV |
| Vitamin K | 20% of DV |
| Vitamin B6 | 11% of DV |
| Folate | 14% of DV |
Cauliflower is an incredibly nutritious and versatile vegetable, providing essential vitamins and minerals without adding many additional calories to your diet. It offers vitamin C, folate, fiber, potassium and calcium; plus vitamin A as well as other essential nutrients. In addition, cauliflower’s low carb and caloric content makes it a suitable food choice for anyone trying to limit refined carb intake.
One cup of raw cauliflower contains only 27 calories but provides an abundant dose of dietary fiber, vitamin C, folate, potassium and vitamin K, in addition to calcium, iron and zinc. Cauliflower also offers great amounts of antioxidants; purple varieties offer anthocyanins while yellow or orange ones contain beta-carotene for added protection against free radical damage.
Cruciferous vegetables contain high concentrations of soluble fibers that help prevent constipation and promote regularity, along with calcium, potassium, and magnesium. Furthermore, adequate fiber consumption may help prevent certain digestive conditions such as stomach ulcers, diverticulitis and gastroesophageal reflux disease (GERD).
While vegetables such as corn are low in protein content, they’re an excellent source of vitamins B-6 and choline, two essential dietary components, which aid the body in producing neurotransmitters that regulate memory and muscle control, according to the National Institutes of Health.
When cooking cauliflower, try steaming or lightly sauteing for optimal nutrition. This will preserve more of its vitamins and glucosinolates. Boiling may result in the loss of some important components including folate.
As with other cruciferous vegetables, cauliflower provides an abundance of natural plant chemicals called glucosinolates which act as powerful antioxidants to neutralize free radicals and help fight inflammation in the body and protect against conditions like rheumatoid arthritis, inflammatory bowel disease and heart issues.
Cauliflower is an excellent source of dietary fiber, an essential element in digestive health. Regular consumption can help protect against hemorrhoids, IBS and stomach ulcers, conditions that often appear with improper digestive health.
Cruciferous vegetables offer numerous mental health benefits, including acting as natural mood enhancers. Their sulforaphane content may increase serotonin levels and can help ease depression or anxiety. Furthermore, it’s an excellent source of vitamin K which may protect against osteoporosis by improving calcium absorption and preventing calcium deposits in blood vessels. Additionally, it may lower heart disease risk, cholesterol levels and blood pressure as well as help boost immunity, reduce cancer risks or other diseases.
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