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Fruit & vegetables

Cauliflower

Cauliflower nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
25kcal
104 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.9 g
4% RI*
Carbohydrates5.0 g
2% RI*
Fat0.3 g
0% RI*
Saturated fat0.1 g
1% RI*
Fibre2.0 g
8% RI*
Sugars1.9 g
2% RI*

Vitamins

Vitamin C48.2 mg
60% RI*
Vitamin E0.1 mg
1% RI*
Vitamin K15.5 µg
21% RI*
Vitamin B60.2 mg
13% RI*
Folate57.0 µg
28% RI*

Minerals

Calcium22.0 mg
3% RI*
Iron0.4 mg
3% RI*
Magnesium15.0 mg
4% RI*
Phosphorus44.0 mg
6% RI*
Potassium299.0 mg
15% RI*
Sodium30.0 mg
1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind cauliflower

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 2.0 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Contains 48.2 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Contributes folate (57 µg per 100 g), needed for normal cell division and blood formation.
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THE DOWNSIDE

What to keep in mind

  • Large portions can cause gas or bloating because cruciferous vegetables contain fermentable carbohydrates.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.