Cauliflower Nutrition Facts & Health Benefits

Cauliflower is rich in nutrition, so it has so many health  benefits for us. Cauliflower contains vitamins and folate, two nutrients that are known for the immune system. Anti-oxidants such as vitamin E and beta carotene can keep your immune system in order to avoid heart disease, cancer, and cataracts, while folate can prevent malnutrition.

The other cauliflower nutrition such as protein, thiamine, riboflavin, niacin, calcium, iron, magnesium, phosphorus, and zinc, as well as an excellent source of dietary fiber, vitamin B6, folic acid, pantothenic acid, and potassium. This vegetables contain less saturated fat, and very little cholesterol (less than 1 g per kg). As with the other cabbage, cauliflower also contains anti-nutrients (goiterogen, "generating bloated") that need to be considered limiting consumption.

Cauliflower Nutrition Facts

Cauliflower (Brassica oleracea (Botrytis Group)), raw,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy25 Kcal1%
Carbohydrates4.97 g4%
Protein1.92 g4%
Total Fat0.28 g1%
Cholesterol0 mg0%
Dietary Fiber2.0 g5%
Vitamins
Folates57 mcg14%
Niacin0.507 mg3%
Pantothenic acid0.667 mg13%
Pyridoxine0.184 mg14%
Riboflavin0.060 mg4.5%
Thiamin0.050 mg4%
Vitamin A0 IU0%
Vitamin C48.2 mg80%
Vitamin E0.08 mg0.5%
Vitamin K15.5 mcg13%
Electrolytes
Sodium30 mg2%
Potassium299 mg6%
Minerals
Calcium22 mg2%
Copper0.039 mg4.5%
Iron0.42 mg5%
Magnesium15 mg3.5%
Manganese0.155 mg7%
Zinc0.27 mg2.5%
Phyto-nutrients
Carotene-ß0 mcg--
Lutein-zeaxanthin1 mcg--

Cauliflower Health Benefits

Cauliflower contains several potent anticancer phytonutrients such as sulforaphane and indole-3-carbinol which belong to the class of sterol compounds found in plants. Indole-3-carbinol is known to have efficacy as an anti-estrogen. Together with sulforaphane, indole-3-carbinol has been shown to prevent prostate cancer, breast cancer, cervical cancer, colon cancer, ovarian cancer by inhibiting the growth of cancer cells, and may provide a toxic effect on cancer cells.

Cauliflower has cholesterol and very low caloric value, plus it contains a variety of antioxidants and vitamins, making these vegetables are very beneficial for health.

Fresh cauliflower is a source of vitamin C in 100 grams of cauliflower contained 48.2 milligrams of vitamin C. Vitamin C is an antioxidant that has been proven to be able to cope with free radicals, enhance immune function or immune system, and is able to prevent the occurrence of infection and cancer.

Cauliflower contains vitamin B complex group, such as B9, B5, B6, B1, B3 and vitamin K. Various vitamins are very peting in the metabolism of fat, carbohydrate and protein.

Cauliflower is also rich in minerals, such as manganese, copper, iron, calcium and potassium. Manganese in the body is used as a cofactor for antioxidant enzymes in the body, superoxide dismutase. While potassium is an electrolyte in the cell yag very important in countering the effects of sodium which increases blood pressure.

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