With the rise of low-carb, ketogenic, and Paleo eats less carbs, cauliflower has become progressively well known, as it can fill in for starchier food varieties like rice and even pizza batter. This veggie is flexible, non-boring, and contains a ton of fiber and other gainful supplements. Whether you eat it crude, simmered, or riced, cauliflower offers a great deal of value for your wholesome money.
Cauliflower Nutrition Facts
- Calories: 27
- Fat: 0.3g
- Sodium: 32.1mg
- Carbohydrates: 5.3g
- Fiber: 2.1g
- Sugars: 2g
- Protein: 2.1g
- Vitamin C: 51.6mg
- Vitamin B6: 0.2mg
- Magnesium: 16mg
- Potassium: 319.9mg
- Folate: 61mcg
- Choline: 47.4mg
- Vitamin K: 16.6mcg
The following nutrition information is provided by the the USDA to one cup of crude cleaved cauliflower (107g).1
Carbs
Like all vegetables, cauliflower is a carb. In any case, it’s the non-bland, complex kind with bunches of fiber and low measures of normal sugar.1 It has a low glycemic file rating, somewhere close to 15 and 30, implying that it won’t cause a glucose spike.
One cup of cauliflower contains about a 6th of the carbs as a similar measure of cooked pasta or rice.2
Fats
Cauliflower has just a follow measure of fat and is sans cholesterol. Thusly, it can without much of a stretch be remembered for a low-fat eating regimen or an eating routine that plans to bring down cholesterol.
Protein
Cauliflower has an insignificant measure of protein. You should incorporate other sound protein sources in your eating routine to meet your everyday protein prerequisites.
Nutrients and Minerals
Cauliflower is an extraordinary wellspring of L-ascorbic acid. One cup gives the greater part of the 75 mg day to day suggested consumption for grown-up ladies and 90 mg proposal for grown-up men.3 It likewise gives a decent portion of vitamin B6 and magnesium.
Those aren’t the main supplements in cauliflower, by the same token. This vegetable contains calcium, iron, phosphorus, potassium, zinc, copper, manganese, fluoride, and a wide cluster of B nutrients.
Calories
At 27 calories for each cup, you’d need to eat a ton of cauliflower before it hugely affected your complete calorie consumption. A sum of 65% of the calories in cauliflower come from carbs, 26% protein, and 10% fat.
Health Benefits
On account of its numerous micronutrients, cell reinforcements, and fiber, cauliflower offers numerous medical advantages.
Provides Health Promoting Fiber
Cauliflower conveys a solid portion of fiber. One critical advantage of expanding dietary fiber admission is that it can assist you with keeping a solid weight, decreasing your gamble of a few constant medical issue.
Cauliflower is a brilliant wellspring of dietary fiber. The fiber in cauliflower is known to give a few extra advantages to avert ongoing illnesses. It is fundamental for assimilation, glucose control, weight the executives, heart wellbeing, disease anticipation, and different advantages.
Decreases Coronary illness Hazard
One of the ailments that fiber helps guard against is coronary illness. Research distributed in 2017 shows that dietary fiber might help cardiovascular wellbeing, to some degree to a limited extent, in the manner in which it impacts the stomach microbiome.
Less than stellar eating routine is associated with an expanded gamble of coronary illness, which specialists say can be alleviated by consuming vegetables high in dietary benefit. No less than eight examinations have shown that a higher admission of cruciferous vegetables, including cauliflower, works on the gamble of cardiovascular infection, atrioventricular septal imperfection, ischemic coronary illness, cerebrovascular mishap (kind of stroke), ischemic stroke, and intracerebral drain.
Prevents Oxidative Stress and Chronic Diseases
Like different foods grown from the ground, cauliflower is wealthy in cell reinforcements. These mixtures assist with fixing cells and safeguard them from irritation, which can assist with diminishing the gamble of ongoing illness.7
Cauliflower is a phenomenal wellspring of bioactive phytochemicals, which might lessen the gamble of ongoing sicknesses. These incorporate glucosinolates, phenolics, flavonoids, chlorophylls, nourishing mixtures, and cell reinforcements.
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