Cauliflower (Raw) Overview
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.
Why Cauliflower (Raw) Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Cauliflower (Raw) Nutrition Facts
Per 107g (1 cup chopped)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | — |
| Protein | 2g | 4% |
| Total Carbohydrates | 5.3g | 2% |
| Dietary Fiber | 2.5g | 9% |
| Sugar | g | — |
| Total Fat | g | 0% |
| vitaminC | 52mg | 77% |
| vitaminK | 17mcg | 14% |
| folate | 61mcg | 14% |
GI: 15 ()
Key Nutrients in Cauliflower (Raw) for Ketogenic Diet
Best Ways to Eat Cauliflower (Raw) for Ketogenic Diet
- 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
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Cauliflower (Raw) Health Benefits
- 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
Important Considerations
- May cause gas and bloating in some people
- Contains goitrogens that may affect thyroid if eaten raw in large amounts
- High in vitamin K - may interfere with blood thinners
- Can cause allergic reactions in sensitive individuals
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