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Cauliflower Calories
Low calorie, high fiber, source of vitamin C and folate
CALORIES
GI
POTASSIUM
FIBER
Cauliflower Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
4.9g
· 66%
Protein
1.9g
· 25%
Fat
0.3g
· 9%
Fiber
2g
Cauliflower Vitamins & Minerals
Vitamins
Vitamin C
48.2mg · 54% DV
B5
0.7mg · 14% DV
Folate
57µg · 14% DV
Vitamin K
15.5µg · 13% DV
Minerals
Potassium ⭐
299mg · 9% DV
Phosphorus
44mg · 6% DV
Magnesium
15mg · 4% DV
Calcium
22mg · 2% DV
Cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cauliflower Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cauliflower Contain Allergens?
No known major allergens
Which Diets Is Cauliflower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cauliflower Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cauliflower
Cauliflower — Frequently Asked Questions
How many calories are in cauliflower?
Cauliflower contains 25 calories per 100 g. It is a low-calorie vegetable option.
Is cauliflower a good source of protein?
Cauliflower provides 1.9 g of protein per 100 g. While it is not high in protein, it contributes some protein as part of a vegetable-based meal.
How many carbs are in cauliflower?
Cauliflower contains 4.9 g of carbohydrates per 100 g. This makes it relatively low in carbohydrates.
Is cauliflower keto-friendly?
Yes, cauliflower is compatible with a keto diet. It contains 4.9 g of carbohydrates per 100 g.
What is the glycemic index of cauliflower?
Cauliflower has a glycemic index of 15. This is considered a low glycemic index value.
Does cauliflower contain fiber?
Yes, cauliflower provides 2 g of fiber per 100 g. Its fiber content can help make meals more filling.
Is cauliflower low in fat?
Yes, cauliflower is very low in fat, with 0.3 g per 100 g. It is a naturally low-fat vegetable.
Is cauliflower suitable for vegan and vegetarian diets?
Yes, cauliflower is suitable for vegan and vegetarian diets. It also fits pescatarian, flexitarian, and Mediterranean eating patterns.
Is cauliflower gluten-free?
Yes, cauliflower is suitable for a gluten-free diet. It is classified as an unprocessed vegetable.
Can you eat cauliflower on a paleo diet?
Yes, cauliflower is compatible with a paleo diet. It is an unprocessed vegetable with 4.9 g of carbohydrates per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.