Nutrition
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 103 kJ (25 kcal) |
| Carbohydrates | 5 g |
| - Sugars | 1.9 g |
| - Dietary fiber | 2 g |
| Fat | 0.3 g |
| Protein | 2 g |
| Water | 92 g |
| Thiamine (vit. B1) | 0.05 mg (4%) |
| Riboflavin (vit. B2) | 0.06 mg (5%) |
| Niacin (vit. B3) | 0.507 mg (3%) |
| Pantothenic acid (B5) | 0.667 mg (13%) |
| Vitamin B6 | 0.184 mg (14%) |
| Folate (vit. B9) | 57 μg (14%) |
| Vitamin C | 48 mg (58%) |
| Vitamin K | 15.5 μg (15%) |
| Calcium | 22 mg (2%) |
| Iron | 0.42 mg (3%) |
| Magnesium | 15 mg (4%) |
| Phosphorus | 44 mg (6%) |
| Potassium | 299 mg (6%) |
| Sodium | 30 mg (2%) |
| Zinc | 0.27 mg (3%) |
| Percentages are relative to US recommendations for adults. |
|
Cauliflower is low in fat, low in carbohydrates but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.
Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.
- Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
- Other glucosinolates
- Carotenoids
- Indole-3-carbinol, a chemical that enhances DNA repair, and acts as an estrogen antagonist, slowing the growth of cancer cells.
Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compounds.
A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer.
Read more about this topic: Cauliflower
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