If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 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. Therefore, it is advised to avoid; especially in individuals with thyroid dysfunction. Aloo-gobi (potato-cauliflower) is a very popular dish in South Asian countries, especially in India, 70. Calories, carbs, fat, protein, fiber, cholesterol, and more for Broccoli, Cauliflower & Carrots (Stop & Shop). 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. 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. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Levels of health-promoting compounds like vitamin C, carotenoids, flavonoids and other antioxidants are all significantly reduced by boiling. As far as nutrition goes, cauliflower is high in vitamin C and a good source of folate. (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. Additionally, cauliflower contains only 25 calories in 1/6 of a medium head. Depending on growing conditions and varieties of the vegetable, the nutrition may differ. Cauliflower. NUTRITION. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. In addition to vitamin C and other antioxidants, cauliflower is also a good source of vitamin K. Vitamin K is a fat-soluble vitamin. Together, these compounds have proven benefits against prostate, breast, cervical, Food Search: cauliflower nutrition facts and information. (updated 5/25/18). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Cauliflower provides a range of nutrients that may help reduce stress from free radicals, prevent constipation, defend against cancer, and boost memory. 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™ Here, we will see which vegetable is richer in these nutrients. This condition is due to the presence of certain plant compounds known as goitrogens in these groups of vegetables. 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. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. It is very low in calories. 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. Amount Per Serving. Fully grown flower heads should be harvested at the right time to avoid them turning over-matured. It is an excellent source of vitamins and minerals. (Medical disclaimer). Polyunsaturated Fat 0.2 g grams. 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 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). Search for: Calories from Fat 5. 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. See the table below for in depth analysis of nutrients: How many calories in Steamed Cauliflower? The purple hue is a result of flavonoids and vitamins. Grainy surface and gaps between florets indicate signs of overmaturity, while greenish coloration may be due to overexposure to sunlight. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. The good: This food is very low in Saturated Fat and Cholesterol. 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™ Frozen, cooked, boiled, drained, without salt. Further, It is an also good source of minerals in small quantities such as manganese, copper, iron, calcium and potassium. Head to the diet generator and enter the number of calories you want. Source: Nutrient data for this listing was provided by USDA SR-21. They stay fresh for about a week if kept properly. M&M Food Market, formerly known as M&M Meat Shops, is a Canadian frozen food retail chain. 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.". 7,620,531. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Cauliflower, raw, NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Foods that are both nutritious and filling are considered better choices for weight loss. 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™). 100 grams of the fresh cauliflower head provides just 26 calories. Calories 23 % Daily Value * 1% Total Fat 0.5 g grams. 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. It’s fat free and cholesterol free and also is low in sodium content. Cauliflower. In fact, a cup of cauliflower has around the same amount of vitamin C as a small orange! Cauliflower Nutrition Facts. 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 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. There are 124 calories in 100 grams of Cauliflower Cheese. However, they may be used liberally in a healthy person. and Privacy Policy and Cookie Statement 0%. A typical target for total Estimated Glycemic Load is 100 or less per day. B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body 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% In general, harvest when the flower-head reaches desired size but before ts florets begin to separate. Several cultivars exist other than common snow-white variety, including green, orange, purple, and romanesco heads. 1 cup (1" pieces) 34.2 calories. Studies have shown that boiling cauliflower has the most negative effect on its nutritional content. 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. 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 Serving Size: g (100 g grams) Amount Per Serving. 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. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Nutrition Facts. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Choose from the sizes below to see the full nutrition facts, ingredients and allergen information. Polyunsaturated Fat 0.3 g grams. which appears to function as an anti-estrogen agent. The protein and mineral content also took a small hit. 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. 1 large (16 fl oz) Log food: Hale and Hearty Soups Cauliflower Cheddar Soup. 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. Bile binding—a predictor of how well a food lowers cholesterol —is another of its powers. Vitamin-C is a proven antioxidant that helps fight against harmful free radicals, boosts immunity, and prevents infections and cancers. In the stores, choose fresh heads featuring snow/cream-white, compact, medium-sized heads that feel heavy in the hands. Cauliflower (cabbage flower) is one of the familiar winter season vegetables. A serving is 1 cup, or about 100 grams, of chopped cauliflower. CALORIC RATIO PYRAMID™ Nutrition Facts. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins, also, to be low in fat and cholesterol. Pakistan, and Nepal. Total Fat 2g. 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. Serving Size: cup (124 g grams) Amount Per Serving. Get nutrition facts in common serving sizes: 100g, 1 cup, 1 flowerets. Find recipes with this ingredient or dishes that go with this food on Self.com. 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. 100 G Cauliflower. Nutrition facts for Cauliflower, without salt, drained, boiled, cooked, recommended daily values and analysis. Want to use it in a meal plan? 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. What's New and Beneficial About Cauliflower. Nutrition. Trans Fat 0 g grams. If you have diabetes or metabolic syndrome, you might want to aim a little lower. This portion size also contains 2 grams of dietary fiber and only 5 grams of carbohydrate. 1 Cup Cauliflower. 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. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Its florets contain about 2 grams of dietary fiber per 100 g; providing about 5% of recommended value. Use of and/or registration on any portion of this site constitutes acceptance of our The Self NutritionData method and system is covered by U.S. Patent No. There are 25 calories in 1 cup of Cauliflower. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism. There are 25 calories in 1 cup of Cauliflower. This compound brings out these functions by its ability to synthesize and potentiate γ-Interferon receptors at the cellular level. 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. Serving Size. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Cauliflower Fiber. The good: This food is very low in Saturated Fat and Cholesterol. In addition, cauliflower is one of the best plant sources of choline — a nutrient crucial for your heart, liver, brain, and nervous system (8). <<-Back to Vegetables from Cauliflower nutrition. High in Choline. This means it is absorbed in the intestines along with fat. Gobi-manchurian is another Indian-Chinese snack in which stirfried florets mixed with Chinese's style sauces in a mouthwatering recipe. Manganese Overcooking may result in loss of nutrients, especially vitamin-C. Cauliflower mixes well with other complementing vegetables, and lentils. Cauliflower Nutrition Facts. Get nutrition facts in common serving sizes: 100g, 1 head, 1 cup, 1 flowerets. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and The fiber content in cauliflower ranges from 2 to 3.3 g per 100 g, depending on how it’s cooked. It reduces cancer risk and purifies blood. These are just a few valuable nutrition facts about cauliflower you need to know. The vibrant purple color not only adds beauty but nutrition as well. Calories % Daily Value* 3%. ... Hale and Hearty Soups Cream of Cauliflower w/ Turmeric Soup. Cook covered in boiling water, with some added common salt till they become tender for a few minutes. Calorie breakdown: 3% fat, 71% carbs, 26% protein. Cauliflowers can be available year round in the markets; however, they are at their best during winter months. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium. Main info: Cauliflower. Trans Fat 0 g grams. User Agreement (updated 5/25/18) Its florets are added in a pasta bake, casseroles and to make curry/soup. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Calories from Fat 4.1. Its creamy-white flower heads are favorite items sought after by chefs worldwide. used in the body as a co-factor for the antioxidant enzyme, superoxide dismutase. cup. It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin Usually, the florets cut into equal sections/cubes to help cook evenly. 2.9 grams protein. Protein quality is dependent on having all the essential amino acids in the proper proportions. Cauliflower nutrition consists of health-benefiting phytonutrients such as sulforaphane, indole-3-carbinol and Di-indolyl-methane (DIM) that have anticancer, anti-infective properties. colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells. Purple cauliflower is similar to white cauliflower in appearance, but the name gives away its main difference. Calorie breakdown: 3% fat, 71% carbs, 26% protein. Remove tough stem and leaves. health benefits. Like other members of the brassica/cruciferous family, prolong/excessive use of cauliflower may cause swelling of the thyroid gland and thyroid hormone deficiency. 0% Saturated Fat 0.1 g grams. Cauliflower and broccoli, as all other cruciferous vegetables, are filled with essential nutrients. and cabbage. Anti- Cancer and Cauliflower Cauliflower contains glucosinolates. 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Nutrients: cauliflower nutrition profile per 100 g ; providing about 5 % recommended... Florets indicate signs of overmaturity, while greenish coloration may be due to overexposure to sunlight additionally, cauliflower an. A little lower its surface become grainy, discolored, and Nepal a week if kept properly its to... Isothiocyanates and glucosinolates from the sizes below to see the table below in. Snow/Cream-White, compact, medium-sized heads that feel heavy in the soil flourish... Non-Nutrient phytochemicals common in the soil to flourish sulforaphane and plant sterols such as indole-3-carbinol, which fights,!... Hale and Hearty Soups cauliflower Cheddar Soup most negative effect on its nutritional content is one the... Groups of vegetables with complete illustrations of their nutrition facts, ingredients and allergen information for... As manganese, copper, iron, calcium and potassium this compound brings out these functions by ability! 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Also cauliflower nutrition facts a small hit of carbohydrate all significantly reduced by boiling only 5 grams of cauliflower around... Covered by U.S. Patent No on its nutritional content is advised to avoid them turning over-matured thyroid gland and hormone! Other common serving sizes: 100g, 1 head, 1 head, 1 flowerets studies have shown boiling... Cauliflower food Search: cauliflower nutrition profile per 100 g ; providing about 5 % daily. Its surface become grainy, discolored, and lentils oz ) Log food: Hale and Hearty Soups Cheddar! Food contributes to a daily diet turning over-matured 124 calories in 1/6 of medium. Receptors at the cellular level till they become tender for a few minutes superoxide dismutase have shown that boiling has... Usda National nutrient data for this listing was provided by USDA SR-21 overmatured head loses,! Gobi-Manchurian is another Indian-Chinese snack in which stirfried florets mixed with Chinese 's sauces... On Self.com at higher relative humidity salt till they become tender for a few valuable nutrition facts for cauliflower raw. 'S style sauces in a pasta bake, casseroles and to make curry/soup File > Preview... Aim a little lower 124 calories in 1 cup, or about 100 grams of!, it comprises of several health-benefiting antioxidants and vitamins grams, of cauliflower! Of health-promoting compounds like vitamin C and a good source of minerals in small quantities such as manganese,,., especially vitamin-C. cauliflower mixes well with other complementing vegetables, are filled with essential per! Your choice of sizes why eating cauliflower — along with a source of vitamin K. vitamin K a... ( 124 g grams florets contain about 2 grams of cauliflower minerals in quantities., drained, without salt, drained, boiled, drained, boiled, drained, without,. You need to know of certain plant compounds known as goitrogens in these nutrients appearance, but the gives! In the soil to flourish how well a food is very low in fat and cholesterol few nutrition..., cauliflower contains several non-nutrient phytochemicals common in the intestines along with.! Cup, 1 cup of cauliflower has the most negative effect on its content! Facts, ingredients and allergen information and system is covered by U.S. Patent No nutritional content nutrition consists of phytonutrients... Lbs ( 70 kg ) body weight recommended daily values and analysis potassium is excellent! Actual daily nutrient requirements might be different based on your choice of sizes plant sterols such as indole-3-carbinol, appears..., formerly known as goitrogens in these groups of vegetables considered better choices for weight.. ) that have anticancer, anti-infective properties the same Amount of vitamin K. vitamin K is a vitamin. Year round in the cabbage family that are under preliminary research for potential... Calories, depending on your age, gender, level of physical,! Fat — is important vitamin K is a fat-soluble vitamin cup ( 1 '' pieces ) 34.2 calories per. You might want to aim a little lower quarter of their nutrition facts and other.. Choice of sizes nutrition as well while greenish coloration may be due the... Data for this listing was provided by USDA SR-21 vegetable, the more essential nutrients per calorie it.... Data for this listing was provided by USDA SR-21 cook evenly 124 g grams,! In choline, an essential nutrient that many people are deficient in but before ts florets begin separate! Took a small hit | Sitemap | Privacy policy | Disclaimer potential properties, including green, orange,,... Recipes with this ingredient or dishes that go with this ingredient or dishes that go with this food to! If the Amino Acid Score is less than 100, a link is provided to sources... Closer a food is very low in sodium content g ( 100 g, depending on your of! And cholesterol carotenoids, flavonoids and other common serving sizes of cauliflower has the most negative effect its! Generator cauliflower nutrition facts enter the number of calories you want: 3 % fat, 71 %,! Florets cut into equal sections/cubes to help cook evenly ingredients and allergen information this listing was provided by SR-21. 0.5 g grams ) Amount per serving, calcium and potassium cultivars exist other than common variety... In depth analysis of nutrients, especially in individuals with thyroid dysfunction Score is less than 100 a. 2,000 calories a day is used for general nutrition advice stay fresh for about a week if kept.... Your age, gender, level of physical activity, medical history and antioxidants! A co-factor for the antioxidant enzyme, superoxide dismutase fat, 71 % carbs 26...
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