Nutritional Value of Cauliflower

You're going to love the nutritional value of cauliflower.  Not only is it a low carb and versatile vegetable it's also packed with goodness.  Cauliflower is also touted as being a great source of Vitamin C!  Just be sure to get the freshest you can get your hands on.  It's gotta be really firm and the florets tight.  Any black blemishes is a tell tale sign that the veggie is already deteriorating.

Here's the scoop. 

For a whole, raw, medium head here are some cauliflower nutrition facts:

Calories: 144

Protein: 11g

Carbs: 30g

Fiber: 14g

Net Carbs: 16g

Fat: 1.2g

Vit. A: 109I.U

Thiamine: 0.33mg

Riboflavin: 0.36mg

Niacine: 3.00mg

Vit.B6: 1.30mg

Folic Acid: 328.0mcg

Vit. B12: 0.00 mcg

Vit. C: 267.0mg

Calcium: 127.0mg

Iron: 2.5mg

Magnesium: 86.3mg

Potassium: 1742mg

Zinc: 1.6mg


If you've never had cauliflower you don't know what you're missing.  Cauliflower can be eaten raw or cooked.  It tastes milder than broccoli but definitely has a sweet cabbage-like flavor with nutty undertones. Raw cauliflower florets are great for scooping up dips too!  Pack a cup of fresh cauliflower for a low carb snack or as part of your lunch.

10 florets of raw cauliflower contain 15 calories, 5g carbs, 2.5g fiber, so the net carb count is only 2.5g.

Frozen cauliflower retains its nutritional value and makes some recipes very convenient.  I was quite surprised that the flavor was not affected.  So if you don't have time to fuss with fresh cauliflower, buy the frozen kind.

By the way, leftover cooked or raw cauliflower is a great addition to a vegetable soup or salad.

For a list of recipes featuring cauliflower please visit the How To Cook Cauliflower page.  There you'll find a growing list of great low carb recipes.

OK,  let's go from Nutritional Value of Cauliflower to the Home page.

Recent Articles

  1. How to cook lamb just got easy! Find great recipes for this delicious meat.

    Apr 27, 18 10:57 AM

    Want to know how to cook lamb from the best lamb cuts? Great information to ensure success every time!!

    Read More

  2. Healthy fish sticks that are gluten free and low carb? These are spectacular!

    Apr 27, 18 10:10 AM

    These healthy fish sticks are low carb and totally gluten free. They are crispy on the outside and tender in the middle. Best fish sticks ever!

    Read More

  3. Try this salmon loaf. It's gluten free, low carb and crazy delicious.

    Apr 27, 18 10:04 AM

    Finding a low carb salmon loaf was a challenge, so I decided to tweak and adjust my old standby. And boy am I ever happy I did. Best salmon loaf recipe EVER!!!

    Read More

  4. A french omelet is simple, elegant but requires a gentle touch.

    Apr 27, 18 08:31 AM

    Here are a couple of French omelet recipes. Plain or with a delicate filling, these are wonderful for a low carb light brunch or for breakfast. Love this low carb lifestyle.

    Read More

  5. Crispy fish cakes that are low carb? Yep! You've gotta try them..

    Apr 16, 18 03:08 PM

    Enjoy a variety of fish cakes as part of your healthy low carb lifestyle! These are nutritious, economical and absolutely yummy! Try one of these delightful recipes this week! You will love them.

    Read More

  6. A MEGA egg strata recipe low in carbs and perfect for keto!

    Apr 16, 18 02:01 PM

    This EGG STRATA will feed a crowd! Or make it now and freeze in portions for later use. Easy to prepare and a great potluck contribution! You won’t blow your low carb diet with this recipe.

    Read More