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Cauliflower seeds Calories
Fiber-rich oily seed; mineral-dense
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (whole) of Cauliflower seeds (10 g) has 43 calories. That works out to 430 calories per 100 g. It contains 2.8 g of carbs, 2.4 g of protein, 2.9 g of fat and 1.2 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Cauliflower seeds?
Cauliflower seeds are the small, dark seeds that form after a cauliflower plant flowers and sets seed. They are mainly sold for growing the vegetable, rather than as a familiar cooking ingredient. Food-grade seeds can be sprouted or, in some recipes, toasted and ground. Their flavour is earthy and mildly sharp, in keeping with other plants in the brassica family.
They are nutritionally dense, with fat, protein and fibre; 100 g provides 12 g of fibre. A little can add texture to salads or soups, though these seeds are not a routine pantry staple. If you plan to eat them, choose seeds specifically sold for food, not packets intended for planting.
Cauliflower seeds Nutrition Facts
Selected: 100 g
430
KCAL / 100G
Carbs
28g
· 10% DV
Protein
24g
· 48% DV
Fat
29g
· 37% DV
Fiber
12g
· 43% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 20% · Fat 56%
Cauliflower seeds Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
Folate
110µg · 28% DV
Biotin
8µg · 27% DV
B3
4.1mg · 26% DV
Minerals
Manganese
2mg · 87% DV
Phosphorus
520mg · 74% DV
Magnesium
250mg · 60% DV
Iron
5mg · 28% DV
How Nutritious Is Cauliflower seeds?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Cauliflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cauliflower seeds
To burn the 430 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Cauliflower seeds 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 seeds Contain Allergens?
No known major allergens
Which Diets Is Cauliflower seeds 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 seeds Fat Profile
SATURATED
2.1g
MONOUNSATURATED
9.8g
POLYUNSATURATED
9.9g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
Compare Cauliflower seeds
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Frequently Asked Questions About Cauliflower seeds
Are cauliflower seeds edible?
Yes, cauliflower seeds can be eaten if they are sold as food and have not been treated. Seeds sold for planting may carry chemical treatments, so do not eat them unless the packaging specifically says they are food-grade.
Can you eat cauliflower seeds sold for planting?
No, not unless the packet explicitly identifies them as food-grade. Garden seeds may be treated to protect seedlings or prevent disease, and those treatments are not intended for people to eat.
How do you use cauliflower seeds in cooking?
Food-grade cauliflower seeds can be lightly toasted, ground, or added whole to dishes. Their flavor is in the mustard-like, slightly pungent family of other brassica seeds, so a small amount can add a noticeable bite.
Can you sprout cauliflower seeds to eat?
Yes, food-grade cauliflower seeds can be sprouted for eating. Use clean equipment and keep the sprouts refrigerated; discard them if they develop mold, an unpleasant smell, or a slimy texture.
What do cauliflower seeds taste like?
Cauliflower seeds have a mild, slightly bitter and pungent taste, similar to other brassica seeds. Toasting brings out their aroma, while grinding makes the flavor more pronounced.
How should you store cauliflower seeds for eating?
Keep food-grade cauliflower seeds in a tightly sealed container in a cool, dark, dry place. Moisture can cause mold, while heat and air can make the seeds’ natural oils turn stale.
Do cauliflower seeds need to be soaked before eating?
No, food-grade cauliflower seeds do not need soaking before you use them in a dish. Soaking can soften them, but it is not required; dry seeds can also be toasted or ground.
When should you sow cauliflower seeds?
Sow cauliflower seeds according to the variety and your local growing season, since the right timing varies by climate. The instructions on a seed packet are a useful guide for your area.
How long do cauliflower seeds take to germinate?
Cauliflower seeds usually germinate in about a week when the soil is warm enough and kept evenly moist. Cold soil or drying out can slow germination, so avoid letting the seedbed become waterlogged or dry.
Can you save seeds from a cauliflower plant?
Yes, you can save seeds after a cauliflower plant flowers and its seed pods mature. Cauliflower usually flowers after overwintering, and nearby brassica plants can cross-pollinate it, so saved seeds may not grow true to type.
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Nutrition data compiled from USDA FoodData Central and scientific sources.