Interesting Nutritional Facts about Cauliflower

Interesting Nutritional Facts about Cauliflower

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. 

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. Cauliflower can be cooked, eaten raw and added to soups, salads or stir-fries. 

Mangieri noted that cauliflower, like many other cruciferous vegetables, can give off a strong smell while cooking. This is caused by high levels of sulfur-containing compounds called glucosinolates. Shorter cooking times can minimize the pungent aroma. 

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.  

Nutrition facts

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.

Amt per Serving %DV*   Amt per Serving %DV*
Total Fat 0g 0%   Total Carbohydrate 5g 2%
Cholesterol 0mg 0%     Dietary Fiber 3g 10%
Sodium 30mg 1%      Sugars 2g  
Protein 2g        
Vitamin A 0%   Calcium 2%
Vitamin C 77%   Iron 2%
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