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 (raw) Nutritional value per 100 g
Source: USDA Nutrient data base

Energy : 25 Kcal 
 Carbohydrates : 4.97 g 
 Protein : 1.92 g 
 Total Fat : 0.28 g 
 Dietary Fiber : 2 g 
 Water : 92.07 g 
 Total sugar : 1.91 g 

 Vitamins 
 Folates : 57 µg 
 Niacin : 0.507 mg 
 Riboflavin : 0.060 mg 
 Thiamin : 0.050 mg 
 Vitamin A : 0 IU 
 Pyridoxine : 0.184 mg 
 Vitamin C : 48.2 mg 
 Vitamin D : 0 IU 
Vitamin E : 0.08 mg 
 Vitamin K : 15.5 µg 

 Minerals 
 Calcium : 22 mg 
 Iron : 0.42 mg 
 Magnesium : 15 mg 
 Phosphorus : 44 mg 
 Zinc : 0.27 mg 
 Sodium : 30 mg 
 Potassium : 299 mg 

 Lipids 
 Saturated fatty acids : 0.064 g 
 Monounsaturated fatty acids : 0.017 g 
 Polyunsaturated fatty acids : 0.015 g 
 Cholesterol : 0 

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.