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Cauliflower Nutrition Facts and Health Benefits

Cauliflower ​​Nutrition Facts · Calories: 27 Fat: 0.3g · Sodium: 32.1mg Carbohydrates: 5.3g · Fiber: 2.1g · Sugars: 2g · Protein: 2.1g · Vitamin C:

With the ascent of low-carb, ketogenic, and Paleo counts calories, cauliflower has become progressively famous, as it can fill in for starchier food varieties like rice and even pizza batter. This veggie is flexible, non-boring, and contains a ton of fiber and other valuable supplements. Whether you eat it crude, cooked, or riced, cauliflower offers a great deal of value for your wholesome money.

Cauliflower ​​Nutrition Facts

The accompanying sustenance data is given by the USDA to one cup of crude slashed cauliflower (107g)

Calories: 27
Fat: 0.3g
Sodium: 32.1mg
Carbs: 5.3g
Fiber: 2.1g
Sugars: 2g
Protein: 2.1g
L-ascorbic acid: 51.6mg
Vitamin B6: 0.2mg
Magnesium: 16mg
Potassium: 319.9mg
Folate: 61mcg
Choline: 47.4mg
Vitamin K: 16.6mcg


Like all vegetables, cauliflower is a sugar. In any case, it’s the non-dull, complex kind with loads of fiber and low measures of regular sugar.1 It has a low glycemic record rating, somewhere close to 15 and 30, implying that it won’t cause a glucose spike.

One cup of cauliflower contains about a 6th of the carbs as a similar measure of cooked pasta or rice.


Cauliflower has just a follow measure of fat and is without cholesterol. In this manner, it can without much of a stretch be remembered for a low-fat eating routine or an eating routine that plans to bring down cholesterol.


Cauliflower has a negligible measure of protein. You should incorporate other solid protein sources in your eating regimen to meet your day to day protein prerequisites.

Nutrients and Minerals

Cauliflower is an extraordinary wellspring of L-ascorbic acid. One cup gives the greater part of the 75 mg day to day suggested consumption for grown-up ladies and 90 mg proposal for grown-up men.3 It likewise gives a decent portion of vitamin B6 and magnesium.

Those aren’t the main supplements in cauliflower, by the same token. This vegetable contains calcium, iron, phosphorus, potassium, zinc, copper, manganese, fluoride, and a wide cluster of B nutrients.


At 27 calories for every cup, you’d need to eat a great deal of cauliflower before it hugely affected your all out calorie consumption. A sum of 65% of the calories in cauliflower come from carbs, 26% protein, and 10% fat.

Health Benefits

Because of its numerous micronutrients, cancer prevention agents, and fiber, cauliflower offers numerous medical advantages.

Gives Wellbeing Advancing Fiber

Cauliflower conveys a sound portion of fiber. One huge advantage of expanding dietary fiber admission is that it can assist you with keeping a sound weight, lessening your gamble of a few ongoing ailments.

Cauliflower is an astounding wellspring of dietary fiber. The fiber in cauliflower is known to give a few extra advantages to avert ongoing sicknesses. It is fundamental for processing, glucose control, weight the executives, heart wellbeing, malignant growth avoidance, and different advantages.

Decreases Coronary illness Chance

One of the ailments that fiber helps guard against is coronary illness. Research distributed in 2017 shows that dietary fiber might help cardiovascular wellbeing, to some extent to a limited extent, in the manner in which it impacts the stomach microbiome.

Less than stellar eating routine is associated with an expanded gamble of coronary illness, which specialists say can be relieved by consuming vegetables high in healthy benefit. No less than eight investigations have shown that a higher admission of cruciferous vegetables, including cauliflower, works on the gamble of cardiovascular infection, atrioventricular septal deformity, ischemic coronary illness, cerebrovascular mishap (kind of stroke), ischemic stroke, and intracerebral discharge.

Prevents Oxidative Stress and Chronic Diseases

Like different products of the soil, cauliflower is wealthy in cancer prevention agents. These mixtures assist with fixing cells and shield them from irritation, which can assist with diminishing the gamble of persistent sickness.

Cauliflower is a magnificent wellspring of bioactive phytochemicals, which might diminish the gamble of constant illnesses. These incorporate glucosinolates, phenolics, flavonoids, chlorophylls, wholesome mixtures, and cancer prevention agents.

May Protect Against Some Cancers

Cruciferous vegetables like cauliflower contain a gathering of substances known as glucosinolates. These sulfur-containing synthetic substances are liable for the impactful smell and harsh kind of this classification of vegetables. These synthetics separate to shape intensifies that might help safeguard against a few types of disease.

Read More: Red Bell pepper nutrition facts and health benefits



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