Keter Manor Outdoor Apex Double Door Garden Storage Shed (6 x 8ft)
A durable and stylish beige and brown garden storage shed perfect for storing garden tools, equipment, bikes, and outdoor essentials. Weather-resistant, low maintenance, and ideal for any garden or allotment setup.
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? Cauliflower Nutrition Facts (Per 100g): Benefits, Breakdown & Health Uses
?? Introduction: Why Cauliflower is a UK Super Veg
Cauliflower is more than a humble side dish. Low in calories yet high in nutrients, this versatile brassica is one of the UK’s top-performing vegetables for plant-based eaters, low-carb diets, and gut health. Whether you’re roasting it, ricing it, or turning it into pizza bases, understanding cauliflower’s nutrition per 100g is key to unlocking its full potential.
1. ? Cauliflower Nutrition Facts Per 100g (Raw)
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 25 kcal |
| Protein | 1.9 g |
| Carbohydrates | 4.9 g |
| — of which Sugars | 1.9 g |
| Fibre | 2.0 g |
| Fat | 0.3 g |
| — Saturated Fat | 0.1 g |
| Vitamin C | 48.2 mg (60% RI) |
| Folate (B9) | 57 µg (29% RI) |
| Vitamin K | 15.5 µg (21% RI) |
| Potassium | 299 mg |
| Calcium | 22 mg |
| Magnesium | 15 mg |
*Values based on raw cauliflower, UK Food Standards Agency & USDA references. RI = Reference Intake.
2. ? Health Benefits of Cauliflower
✅ Low in calories, high in fibre – helps with digestion and satiety
✅ Vitamin C powerhouse – immune support & skin health
✅ Supports bone health – thanks to vitamin K & calcium
✅ Folate-rich – important for pregnancy & cell growth
✅ Anti-inflammatory – rich in glucosinolates & antioxidants
✅ Blood pressure balance – potassium helps manage heart health
✅ Great for low-carb & keto diets – ideal rice or mash replacement
3. ? Cauliflower vs Other Veg (Per 100g)
| Veggie | Calories | Fibre | Vitamin C |
|---|---|---|---|
| Cauliflower | 25 kcal | 2.0 g | 48.2 mg |
| Broccoli | 34 kcal | 2.6 g | 89.2 mg |
| Carrots | 41 kcal | 2.8 g | 7 mg |
| Potato | 77 kcal | 2.2 g | 19.7 mg |
| Cabbage | 25 kcal | 2.5 g | 36.6 mg |
? Cauliflower sits low in calories but punches above its weight in vitamin C and overall versatility.
4. ? How to Use Cauliflower for Maximum Nutrition
- Eat it raw – keeps all vitamin C and antioxidants intact
- Steam lightly – better than boiling to retain nutrients
- Rice it – low-carb alternative to white rice
- Blend it – into mash, soups, or creamy sauces
- Roast it – enhances flavour without much oil
- Use as a base – for pizza, wraps, patties or grain-free alternatives
5. ?️ Ideal Diets for Cauliflower
- Keto & low-carb – 4.9g carbs per 100g
- Diabetic-friendly – low glycaemic index
- Plant-based/vegan – fibre and micronutrient dense
- Weight-loss focused – low in calories, high in volume
- Gluten-free – great for alternative flours or crusts
6. FAQs – Cauliflower Nutrition Facts
Q1: Is cauliflower good for weight loss?
Yes—low in calories, high in fibre and water, it promotes fullness.
Q2: Does cooking reduce its nutrients?
Yes—vitamin C is heat-sensitive. Steaming is best for preservation.
Q3: Is cauliflower a carb?
Technically yes, but it’s low-carb—only ~5g per 100g, mostly fibre.
Q4: Is cauliflower better raw or cooked?
Raw keeps more nutrients, but cooking boosts digestibility and taste.
Q5: Is cauliflower a complete protein?
No—it’s not complete but pairs well with legumes for full amino acid profiles.
Q6: Is it suitable for diabetics?
Yes—very low glycaemic load and helps regulate blood sugar.
Q7: Can cauliflower cause bloating?
Yes, for some—it contains raffinose, a fermentable sugar. Start with small amounts.
Q8: Does cauliflower have iron?
A little—0.4 mg per 100g, but not a significant source.
Q9: Is cauliflower better than rice?
For low-carb and low-cal diets, yes—but depends on your goals.
Q10: Can I eat cauliflower every day?
Yes—rotate it with other veg to balance nutrients and gut health.
7. ? Quick Nutrition Snapshot
Per 100g raw cauliflower:
- Calories: 25 kcal
- Carbs: 4.9 g
- Fibre: 2.0 g
- Protein: 1.9 g
- Vitamin C: 60% RI
- Fat: 0.3 g
- Folate: 29% RI
- Potassium: 299 mg
? Conclusion
Cauliflower may be low in calories, but it’s big on benefits. Whether raw or roasted, mashed or riced, this UK favourite offers valuable nutrition per 100g—packed with fibre, vitamin C, potassium, and anti-inflammatory compounds. It’s a hero ingredient for balanced eating and a great foundation for countless healthy meals.