Head to the diet generator and enter the number of calories you want. Want to use it in a meal plan? Cut it up and eat it raw, plain or with hummus or low-fat ranch dressing. The cauliflower head is composed of a white inflorescence meristem. Downloadable/Printable Posters Use riced cauliflower in place of flour as the main ingredient in a homemade pizza crust. NY 10036. Cauliflower leaves are good sources of fiber and vitamin C. It also has a fair amount of vitamin A, folate, calcium, and potassium as well as selenium, which works with Vitamin C to boost the immune system. Sulforaphane is associated with strong blood vessels and a reduced risk of cardiovascular disease. This prevents chlorophyll from developing, so the head remains white rather than turning green. The vegetable gained popularity in France in the 1500s, and was subsequently cultivated in Northern Europe and Britain. 2,000 calories a day is used for general nutrition advice. Although vividly colored fruits and veggies tend to be the healthiest choices, Heather Mangieri, a Pittsburgh-based registered dietitian and nutritionist, health author and spokesperson for the Academy of Nutrition and Dietetics, says that cauliflower is a notable exception. Mangieri noted that cauliflower, like many other cruciferous vegetables, can give off a strong smell while cooking. Nutrition facts for Cauliflower, without salt, drained, boiled, cooked, recommended daily values and analysis. Browse the complete list of all the vegetable brassica articles to see how crop nutrition affects cauliflower, cabbage, broccoli and Brussels sprout yield, quality, health or effect on the environment and see the roles of different nutrients. Information gathered for a large-scale study called the European Prospective Investigation into Cancer and Nutrition (EPIC) has shown cauliflower to be an especially popular cruciferous vegetable in 10 western European countries, tying for first place with cabbage for the vegetable consumed most frequently. Like other cruciferous vegetables, cauliflower can make some people feel gassy or bloated. Most cauliflower is white because the large leaves covering the head blocks sunlight and prevents chlorophyll from developing. Cauliflower and broccoli, as all other cruciferous vegetables, are filled with essential nutrients. In addition to vitamin C and other antioxidants, cauliflower is also a good source of vitamin K. Vitamin K is a fat-soluble vitamin. That's why Mangieri suggests roasting, sautéing and eating it raw to retain more flavor. Cauliflower is not as nutrient-dense as many of the other cabbage-family vegetables, but it is still power-packed with nutrition. ×. Here are Mangieri's suggestions for including this versatile veggie in your diet: Live Science Contributor Cari Nierenberg also contributed to this article. In cauliflower and in potato most calories came from carbs. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. The name cauliflower comes from the Latin caulis (stalk) and floris (flower), meaning "cabbage flower," according to the University of Arizona. You will receive a verification email shortly. The purple hue is a result of flavonoids and vitamins. Calories, carbs, fat, protein, fiber, cholesterol, and more for Cauliflower (Raw). Bar length represents the %DV. Here are the nutrition facts for cauliflower, according to the U.S. Food and Drug Administration: Cauliflower, raw Serving size: 1 cup (100 g) Calories 25 (Calories from Fat 1) *Percent Daily Values (%DV) are based on a 2,000 calorie diet. In fact, cauliflower ranks among the top 25 powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Jet's makes pizza, wings and salads using quality ingredients and has hundreds of locations in 20 states. Want to use it in a meal plan? "It is a great source of vitamin C and folate and a good source of fiber and vitamin K. It is also rich in phytochemicals and antioxidants, two naturally occurring compounds thought to play a role in preventing chronic diseases," she noted. Health Benefits And Nutrition Facts-Cauliflower Vs Broccoli. Learn about the number of calories and nutritional and diet information for Cauliflower, Raw. There are 84 calories in 1 piece of Cauliflower Pizza Crust. Cauliflower is, like its cousin broccoli, among the many descendants of the sea cabbage. Calories, fat, protein, and carbohydrate values for for 1 Cup Cauliflower and other related foods. The shape of the florets and their mild taste make them perfect for dipping into dressings and sauces. A review published in Advances in Experimental Medicine and Biology looked at several studies that examined the link between the consumption of cruciferous vegetables and cancer risk. 01 June 2018. There are 25 calories in 1 cup of Cauliflower. is the percent daily value you should aim to eat each day. These beneficial effects not only make life more comfortable but also help maintain colorectal health. Top it with breadcrumbs and bake in the oven for a tasty, healthy side dish. Our commitment is to provide high quality data and easy to use tools. Shorter cooking times can minimize the pungent aroma. Terms & Legal © 2020 Pieology Pizzeria. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. One cup of raw cauliflower is an excellent source of vitamin K (476.2 percent of the RDA) and vitamin C and is a very good source of fiber, potassium, phosphorus, and B vitamins. Carbohydrates: beetroot - 48% more than cauliflower. Roast the vegetable with a small amount of olive oil, or use it in a stir-fry. In beetroot and in cauliflower most calories came from carbs. Cauliflower leaves are a good source for both fiber and vitamin C. It also contains a fair amount of vitamin A, folate, calcium, and potassium as well as selenium, … 2,000 calories a day is used for general nutrition advice. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Important nutritional characteristics for Cauliflower Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. Vegetables Nutrition Facts Raw, Edible Weight Portion. Today, most cauliflower is grown in the United States, France, Italy, India and China. Mash cauliflower as a substitute for mashed potatoes. Cauliflower has 25 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 208 %. This is one reason why eating cauliflower — along with a source of healthy fat — is important. The %DV Nutrition educators do food demonstrations and hand out recipes. When glucosinolates in cruciferous vegetables break down, through being chopped or chewed, they produce compounds that may encourage the elimination of carcinogens from the body, according to a review published in Current Drug Metabolism. With a nutty and slightly sweet taste, cauliflower has become one of the trendiest vegetables over the last few years, making its way onto restaurant menus and dinner tables in a variety of ways, especially riced versions of the vegetable. Purple cauliflower is similar to white cauliflower in appearance, but the name gives away its main difference. Calorie breakdown: 3% fat, 71% carbs, 26% protein. The flower buds are protected from sunlight by heavy green leaves that surround the head. Pulse cauliflower in a food processor until it forms rice-size pieces, and enjoy it in place of white rice. By Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Includes - total fat, carbohydrates, proteins, vitamins and minerals. This is a bar chart of vitamins by the percent daily value. Visit our corporate site. Purple cauliflower: The vegetable's lavender color comes from anthocyanins, which are plant pigments rich in antioxidants that are also found in red cabbage. Live Science is part of Future US Inc, an international media group and leading digital publisher. Cruciferous vegetables, like cauliflower, are rich in plant-based compounds, such as sulforaphane and indoles, which scientists think may reduce the risk of developing some types of cancer. Vitamins C and K and manganese are antioxidants that can neutralize free radicals before they can cause damage to healthy cells and contribute to disease, such as heart disease and cancer. Although white is the vegetable's most common color, several varieties of colored cauliflower are also available, including orange, purple and green. Cauliflower is low in fat, high in dietary fiber, folate, water and vitamin C, possessing a very high nutritional density. "Despite its white color, cauliflower is a very versatile and vitamin-rich vegetable," Mangieri said. According to The Ohio State University Wexner Medical Center, people taking warfarin (Coumadin), a blood-thinning medication, should watch their intake of green leafy vegetables including cauliflower, since the vegetable's vitamin K content may interfere with the medication's effectiveness. It is an annual plant that reproduces by seed. Studies of these cancer-protective compounds in animals have shown promising effects in preventing cancer, but human studies in people who ate higher amounts of cruciferous vegetables have shown mixed results of its cancer-preventive effects, according to the National Cancer Institute. This means it is absorbed in the intestines along with fat. Enter your own food Set category preferences . The good: This food is very low in Saturated Fat and Cholesterol. Cauliflower is a low-calorie, low-sugar, nutritious cruciferous vegetable that provides fiber, vitamins, and antioxidants with very little fat. cauliflower Nutrition Information 11 RESULTS: cauliflower Vegetables and Vegetable Products (10) Foods from Culver's (1) Can't find it? One cup of cooked cauliflower provides 73 to 77 percent of the recommended daily amount of vitamin C, 19 percent of the daily vitamin K amount and 8 percent of the daily manganese amount, according to World's Healthiest Foods. White florets are the primary edible portion of the vegetable, which are found in a tightly-packed head, while its green leaves and stalk are typically not eaten. A 2015 review published in Oxidative Medicine and Cellular Longevity found that sulforaphane's anti-inflammatory capabilities may help protect against hypertension, atherosclerosis, stroke and myocardial infarction. Cauliflower is one of several vegetables in the species Brassica oleracea in the genus Brassica, which is in the Brassicaceae (or Mustard) family. What's New and Beneficial About Cauliflower. © Cauliflower is not an especially well-studied vegetable on its own, according to World's Healthiest Foods. The purple cauliflower exhibits properties of both broccoli and cauliflower, and it is unclear whether it is a hybrid variety (3). Researchers are more likely to study the health benefits of diets containing cauliflower as well as other cruciferous vegetables. Thank you for signing up to Live Science. Many SNAP-Ed programs work in Farmers' Markets and promote produce. Tweet on Twitter. (588g) 1 head small (4 inch dia.) Jessie Szalay - Live Science Contributor Comprehensive nutrition resource for Cauliflower, Raw. (265g) 1 oz (28g) 200 calorie serving (800g) 100 grams (100g) Compare Add to Recipe. Cauliflower is cruciferous vegetable, a plant family that includes arugula, bok choy, broccoli, Brussels sprouts, cabbage, collard greens, kale, radishes, turnips and watercress. Missing data does not equal 0. The risks from eating cauliflower are generally minimal. 8 Net Carbs Per Serving Add to Food Diary Cauliflower: nutrition facts and health benefits. represents the %DV. Cauliflower originated in Asia Minor (modern-day Turkey) from wild cabbage, and the plant once resembled collard greens or kale more than the white vegetable it's known as today, according to the George Mateljan Foundation's World’s Healthiest Foods website. Broccoli is not grown in India but is available whereas cauliflower is readily grown and is widely available in vegetable markets. Calories, fat, protein, and carbohydrate values for for Cauliflower and other related foods. When growing, cauliflower starts out resembling broccoli, according to the University of Arizona. Antioxidants such as vitamins K and C may help prevent conditions such as cancer, heart disease and arthritis, Mangieri said. Cauliflower also contains other glucosinolates besides sulfurophane, substances which may improve the liver's ability to detoxify carcinogenic substances. Please deactivate your ad blocker in order to see our subscription offer. (840g) 1 head medium (5-6 inch dia.) Please refresh the page and try again. When cooked, the florets change color from purple to green. All Rights Reserved. At 25 calories per cup (107 grams) — both raw and cooked — cauliflower rice provides just 10–20% of the calories you’d expect from the same quantity of cooked rice. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. All data is sourced from the USDA Food Data Central. Orange cauliflower: Tasting similar to white varieties, orange cauliflower has 25 times more vitamin A in its florets than white cauliflower, according to the University of the District of Columbia. However, while broccoli opens outward to sprout green florets, cauliflower forms a compact head, called a curd, composed of flower buds that have not developed fully. But they also suggest that it's not yet clear whether this association is due to eating more cruciferous vegetables, specifically, or to eating more vegetables in general. Know nutrition and calorie facts in 100gms of Cauliflower, raw. Percent Daily Values (%DV) are based on a 2,000 calorie diet. Typically, only the head is eaten – the edible white flesh sometimes called "curd" (with a similar appearance to cheese curd). Cauliflower is high in choline, an essential nutrient that many people are deficient in. Nutrition. SNAP-Ed also partners with others to bring EBT to more markets.This supports local agriculture and makes produce more available in communities. Cauliflower can be cooked, eaten raw and added to soups, salads or stir-fries. The U.S. Dietary Guidelines for Americans recommend that adults consume 1.5 to 2.5 cup-equivalents of dark green vegetables (which includes cruciferous vegetables like cauliflower) per week. Share on Facebook. It has a sweeter taste than white cauliflower. The most commonly used broccoli is the Calabrese broccoli. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Steaming and broiling are probably the most common ways to cook cauliflower, but they can leave the vegetable mushy and bland. It only means the data has not been collected and is unknown. New York, is the percent daily value you should aim to eat each day. Green cauliflower: This cross between broccoli and cauliflower is also known as broccoflower. 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