0.4 grams fat. 8 Net Carbs Per Serving Add to Food Diary Source of Calories Fat 63.3% Fat 63.3% Carbs 28.2% Carbs 28.2% Protein 8.5% Protein 8.5% Further, It is an also good source of minerals in small quantities such as manganese, copper, iron, calcium and potassium. Nutrition Facts for Cooked Cauliflower - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. These are just a few valuable nutrition facts about cauliflower you need to know. Like other members of the brassica/cruciferous family, prolong/excessive use of cauliflower may cause swelling of the thyroid gland and thyroid hormone deficiency. Get nutrition facts in common serving sizes: 100g, 1 head, 1 cup, 1 flowerets. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium. CALORIC RATIO PYRAMID™ It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin However, they may be used liberally in a healthy person. Nutrition facts for Cauliflower, without salt, drained, boiled, cooked, recommended daily values and analysis. 0% Saturated Fat 0.1 g grams. Furthermore, Di-indolyl-methane (DIM), a lipid-soluble compound present abundantly in Brassica group of vegetables, including cauliflower, has found to be effective as an immune modulator, antibacterial and anti-viral agent. Aloo-gobi (potato-cauliflower) is a very popular dish in South Asian countries, especially in India, Choose from the sizes below to see the full nutrition facts, ingredients and allergen information. Purple cauliflower is similar to white cauliflower in appearance, but the name gives away its main difference. 1 Cup Cauliflower. 70. Fresh cauliflower is an excellent source of vitamin-C; 100 g provides about 48.2 mg or 80% of daily recommended value. Total Fat 2g. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Cauliflower, raw, NUTRIENT BALANCE INDICATOR™ If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Food Search: cauliflower nutrition facts and information. Farmers pull close-by leaves together to cover the heads when they reach about a quarter of their predetermined size. In the stores, choose fresh heads featuring snow/cream-white, compact, medium-sized heads that feel heavy in the hands. Trans Fat 0 g grams. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Calorie breakdown: 3% fat, 71% carbs, 26% protein. Therefore, it is advised to avoid; especially in individuals with thyroid dysfunction. This is one reason why eating cauliflower — along with a source of healthy fat — is important. Foods that are both nutritious and filling are considered better choices for weight loss. Together, these compounds have proven benefits against prostate, breast, cervical, The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Anti- Cancer and Cauliflower Cauliflower contains glucosinolates. Main info: Cauliflower. See the table below for in depth analysis of nutrients: This condition is due to the presence of certain plant compounds known as goitrogens in these groups of vegetables. Cauliflower. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) NUTRITION. Head to the diet generator and enter the number of calories you want. Cauliflower provides a range of nutrients that may help reduce stress from free radicals, prevent constipation, defend against cancer, and boost memory. Nutrition Facts. Additionally, cauliflower contains only 25 calories in 1/6 of a medium head. (Source: USDA National Nutrient data base). It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.The bad: A large portion of the calories in this food come from sugars. Calories % Daily Value* 3%. All rights reserved. There are 124 calories in 100 grams of Cauliflower Cheese. Use of and/or registration on any portion of this site constitutes acceptance of our Frozen, cooked, boiled, drained, without salt. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. 6.8 grams carbs. The superfood cauliflower can be part of a healthy diet for weight-conscious people as it has a high water and fiber content and is loaded with protein, vitamins, and minerals. Cauliflower Nutrition Facts. The vibrant purple color not only adds beauty but nutrition as well. Grainy surface and gaps between florets indicate signs of overmaturity, while greenish coloration may be due to overexposure to sunlight. How many calories in Roasted Cauliflower? Cauliflower nutrition consists of health-benefiting phytonutrients such as sulforaphane, indole-3-carbinol and Di-indolyl-methane (DIM) that have anticancer, anti-infective properties. <<-Back to Vegetables from Cauliflower nutrition. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Find recipes with this ingredient or dishes that go with this food on Self.com. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Calories from Fat 5. Cauliflower nutrition profile per 100 g, raw. 7,620,531. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Gobi-manchurian is another Indian-Chinese snack in which stirfried florets mixed with Chinese's style sauces in a mouthwatering recipe. Avoid heads with bruised surface as they indicate poor handling of the flower and also those with dark color patches as they indicate mold disease known as "downy mildew.". 0%. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Botanically, it is a member of the cruciferous or Brassicaceae family of vegetables and has similar nutritional and phytochemistry profile as that of other brassica family veggies like broccoli 37%. In addition, cauliflower is one of the best plant sources of choline — a nutrient crucial for your heart, liver, brain, and nervous system (8). requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Several cultivars exist other than common snow-white variety, including green, orange, purple, and romanesco heads. B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body Overmatured head loses compactness, and its surface become grainy, discolored, and no longer remain flavorful. This portion size also contains 2 grams of dietary fiber and only 5 grams of carbohydrate. Vitamin-C is a proven antioxidant that helps fight against harmful free radicals, boosts immunity, and prevents infections and cancers. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. They stay fresh for about a week if kept properly. 1 cup (1" pieces) 34.2 calories. These beautiful flower heads are brimming with essential nutrients, hold numerous health benefiting phytonutrients such as vitamins, indole-3-carbinol, and sulforaphane that help prevent overweight, diabetes and offer protection from prostate, ovarian, and cervical cancers. If you have diabetes or metabolic syndrome, you might want to aim a little lower. A typical target for total Estimated Glycemic Load is 100 or less per day. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and Here, we will see which vegetable is richer in these nutrients. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) 100 grams of the fresh cauliflower head provides just 26 calories. health benefits. There are 25 calories in 1 cup of Cauliflower. Calorie breakdown: 3% fat, 71% carbs, 26% protein. It reduces cancer risk and purifies blood. Get nutrition facts in common serving sizes: 100g, 1 cup, 1 flowerets. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY 2,000 calories a day is used for general nutrition advice. Remove tough stem and leaves. Calories, carbs, fat, protein, fiber, cholesterol, and more for Broccoli, Cauliflower & Carrots (Stop & Shop). Serving Size. Nutrition Facts for Cauliflower - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells. Trans Fat 0 g grams. The fiber content in cauliflower ranges from 2 to 3.3 g per 100 g, depending on how it’s cooked. Cook covered in boiling water, with some added common salt till they become tender for a few minutes. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins, also, to be low in fat and cholesterol. High in Choline. Its creamy-white flower heads are favorite items sought after by chefs worldwide. The protein and mineral content also took a small hit. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Depending on growing conditions and varieties of the vegetable, the nutrition may differ. 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. (adsbygoogle=window.adsbygoogle||[]).push({}); As in broccoli, cauliflower also made up of tightly clustered florets that begin to evolve but halt at while in its immature (bud) stage. To wash, place head upside down, rinsed in a large bowl of cold water or salt water brine for about 15-20 minutes to ensure removal of any insects, soil or fungicide/insecticide sprays. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. (Medical disclaimer). Cauliflower also contains a phytonutrient that acts through the Ah receptors, leads to frontline immune function against intestinal pathogens, and plays a role in boosting immune function. Cauliflower and broccoli, as all other cruciferous vegetables, are filled with essential nutrients. Buffalo Wild Wings Wild Cauliflower Wings contain between 540-1060 calories, depending on your choice of sizes. As far as nutrition goes, cauliflower is high in vitamin C and a good source of folate. 100 G Cauliflower. Studies have shown that boiling cauliflower has the most negative effect on its nutritional content. In addition to vitamin C and other antioxidants, cauliflower is also a good source of vitamin K. Vitamin K is a fat-soluble vitamin. Its florets are added in a pasta bake, casseroles and to make curry/soup. Amongst vitamins, it contains vitamin C (ascorbic acid), folate, vitamin K (phylloquinone), vitamin B-6, vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), and E (alpha-tocopherol). It is an excellent source of vitamins and minerals. There are 25 calories in 1 cup of Cauliflower. What's New and Beneficial About Cauliflower. Cauliflower Fiber. Search for: Source: Nutrient data for this listing was provided by USDA SR-21. cup. and Privacy Policy and Cookie Statement 2.9 grams protein. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Cauliflower, raw, NUTRITIONAL TARGET MAP™ Manganese If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia. Cauliflower contains several non-nutrient phytochemicals common in the cabbage family that are under preliminary research for their potential properties, including isothiocyanates and glucosinolates. Serving Size: g (100 g grams) Amount Per Serving. Cauliflower is an anti-oxidant, which fights inflammation, brain disorders and balances hormones. In general, harvest when the flower-head reaches desired size but before ts florets begin to separate. The company is headquartered in Kitchener, Ontario, and has locations in all ten provinces, the Yukon and Northwest Territories; the company formerly had operations in the Midwestern United States under the MyMenu brand that operated between 2008 and 2013. Calories 29 % Daily Value * 1% Total Fat 0.6 g grams. Amount Per Serving. M&M Food Market, formerly known as M&M Meat Shops, is a Canadian frozen food retail chain. Pakistan, and Nepal. Fully grown flower heads should be harvested at the right time to avoid them turning over-matured. Cauliflower. Is Cauliflower bad for you? Frozen, cooked, boiled, drained, without salt. The purple hue is a result of flavonoids and vitamins. Calories 23 % Daily Value * 1% Total Fat 0.5 g grams. A serving is 1 cup, or about 100 grams, of chopped cauliflower. It’s fat free and cholesterol free and also is low in sodium content. Nutrition Facts. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, NUTRITION DATA'S OPINION Overcooking may result in loss of nutrients, especially vitamin-C. Cauliflower mixes well with other complementing vegetables, and lentils. (updated 5/25/18). This means it is absorbed in the intestines along with fat. How many calories in Steamed Cauliflower? Its florets contain about 2 grams of dietary fiber per 100 g; providing about 5% of recommended value. User Agreement (updated 5/25/18) Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Cauliflower, raw, ESTIMATED GLYCEMIC LOAD™ Usually, the florets cut into equal sections/cubes to help cook evenly. Cauliflower is high in choline, an essential nutrient that many people are deficient in. Health Benefits of Cauliflower If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Cauliflower, raw. Calories from Fat 4.1. Cauliflower (cabbage flower) is one of the familiar winter season vegetables. Cauliflower contains several anti-cancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol, Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. and cabbage. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 3% Saturated Fat 0.5g Trans Fat 0g. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Cauliflower is a good source of folate, a B vitamin that's needed to make DNA and other genetic material, as well as for your cells to divide. This cool-season vegetable prefers fertile, adequate moisture in the soil to flourish. Protein quality is dependent on having all the essential amino acids in the proper proportions. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. It is very low in calories. Nutrition. Polyunsaturated Fat 0.3 g grams. Polyunsaturated Fat 0.2 g grams. 1 large (16 fl oz) Log food: Hale and Hearty Soups Cauliflower Cheddar Soup. Cauliflowers can be available year round in the markets; however, they are at their best during winter months. Serving Size: cup (124 g grams) Amount Per Serving. Nutrition facts for Cauliflower, raw, recommended daily values and analysis. 0% Saturated Fat 0.1 g grams. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Once at home, store in the refrigerator set at higher relative humidity. Get full nutrition facts and other common serving sizes of Cauliflower Cheese including 1 serving and 1 cup. ... Hale and Hearty Soups Cream of Cauliflower w/ Turmeric Soup. Nutrition Facts. Want to use it in a meal plan? Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Calories- 25 per 100 g, folates-57μg (14% DV), pyridoxine-0.184 mg (14% DV), vitamin C-48.2 mg (80% DV), vitamin A-(% DV), manganese-0.155 mg (7% DV) 3  It's also an excellent source of bone-optimizing vitamin K and immune-enhancing vitamin C. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. This compound brings out these functions by its ability to synthesize and potentiate γ-Interferon receptors at the cellular level. Levels of health-promoting compounds like vitamin C, carotenoids, flavonoids and other antioxidants are all significantly reduced by boiling. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. The Self NutritionData method and system is covered by U.S. Patent No. used in the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . While the floret heads are in their early creamy white stage, they ought to be protected from direct sunlight, which, otherwise would turn them green, and unappealing. Cauliflower Nutrition Facts. In fact, a cup of cauliflower has around the same amount of vitamin C as a small orange! which appears to function as an anti-estrogen agent. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). The good: This food is very low in Saturated Fat and Cholesterol. Cholesterol 0mg. A cup of raw cauliflower has just 27 calories, but it provides dietary fiber, vitamin C, vitamin K, potassium, magnesium, calcium, and iron. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Gently pat dry using a soft cloth. The good: This food is very low in Saturated Fat and Cholesterol. Bile binding—a predictor of how well a food lowers cholesterol —is another of its powers.