What is Cauliflower (Raw)?
Cauliflower is a versatile cruciferous vegetable rich in vitamin C, fiber, and cancer-protective compounds. It can be riced, mashed, or used as low-carb alternative to grains. Cauliflower contains sulforaphane and indole-3-carbinol that activate detoxification enzymes and may reduce cancer risk.
Key Highlights
- High in vitamin C (77% DV) for immunity
- Good fiber source (2.5g per cup)
- Rich in vitamin K (14% DV) for blood clotting
- Provides folate (14% DV) for cell division
- Contains sulforaphane with anti-cancer properties
- Very low in calories (27 per cup)
- Low-carb alternative to rice and potatoes
- Supports liver detoxification pathways
Cauliflower (Raw) Nutrition Facts
Nutrition values per 107 g (107g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 27 | - |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 5.3g | 2% |
| Dietary Fiber | 2.5g | 9% |
| Sugars | 0g | - |
| Protein | 2g | 4% |
| Vitamins | ||
| Vitamin C | 52mg | 77% |
| Vitamin K | 17mcg | 14% |
| Folate | 61mcg | 14% |
| Minerals | ||
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Cauliflower (Raw)
High in vitamin C (77% DV) for immunity
High in vitamin C (77% DV) for immunity
Good fiber source (2.5g per cup)
Good fiber source (2.5g per cup)
Rich in vitamin K (14% DV) for blood clotting
Rich in vitamin K (14% DV) for blood clotting
Provides folate (14% DV) for cell division
Provides folate (14% DV) for cell division
Contains sulforaphane with anti-cancer properties
Contains sulforaphane with anti-cancer properties
Very low in calories (27 per cup)
Very low in calories (27 per cup)
Low-carb alternative to rice and potatoes
Low-carb alternative to rice and potatoes
Supports liver detoxification pathways
Supports liver detoxification pathways
Cauliflower (Raw) for Your Health Goals
Discover how Cauliflower (Raw) can support your specific nutrition and health goals:
Cauliflower (Raw) for Weight Loss
Very low calorie (27/cup), low-carb rice alternative, high volume
Relevance: 9.3/10Cauliflower (Raw) for Keto
Very low carb (5g/cup), versatile replacement
Relevance: 9.0/10Cauliflower (Raw) for Longevity
Cruciferous compounds support liver detox pathways
Relevance: 8.6/10Cauliflower (Raw) for Metabolic Health
Very low carb, low GI (15), fiber
Relevance: 8.5/10Cauliflower (Raw) for Immune Health
High vitamin C (77% DV) supports immune function
Relevance: 8.1/10Cauliflower (Raw) for Anti Aging
Vitamin C, antioxidants protect against aging
Relevance: 7.9/10How to Select & Store Cauliflower (Raw)
🏠 Storage Tips
- Store whole head in refrigerator in plastic bag for up to 1 week
- Cut florets keep for 3-4 days
- Blanch and freeze florets for up to 1 year
- Remove leaves and cut into florets before using
Best Ways to Eat Cauliflower (Raw)
Quick Recipe Ideas
- Pulse raw in food processor to make cauliflower rice
- Roast at 425°F until caramelized and crispy
- Steam and mash as potato alternative
- Make cauliflower pizza crust
- Blend into soups for creamy texture without cream
- Buffalo cauliflower wings as appetizer
Track Cauliflower (Raw) in Your Diet
Use Nutrivio to log Cauliflower (Raw) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
