Then, place 1-2 inches of water in a pot and bring the water to a boil to steam the cauliflower. All trademarks, copyright and other forms of intellectual property are property of their respective owners. In the following article, we explain everything you need to know about the benefits of cauliflower and its nutrition. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. But it's the non-starchy, complex kind, with lots of fiber and low amounts of natural sugar. Cauliflower, cooked, boiled, drained, without salt, Source: Nutrient data for this listing was provided by USDA SR-21. You'd need to walk 8 minutes to burn 28 calories. 7,620,531. Studies show strong nutrient richness in both raw and cooked cauliflower. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Foods that are both nutritious and filling are considered better choices for weight loss. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Here, the many health benefits of cauliflower, nutritional value of cauliflower, and more, including the best cauliflower recipes, all according to experts. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Cauliflower, cooked, boiled, drained, without salt, ESTIMATED GLYCEMIC LOAD™ (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) A typical target for total Estimated Glycemic Load is 100 or less per day. A half cup of cooked cauliflower packs 45 percent of the recommended daily value of vitamin C, and a half cup of raw cauliflower has 40 percent. 01 of 07. At 25 calories per cup (107 grams) — both raw and cooked — cauliflower rice provides just 10–20% of the calories you’d expect from the same quantity of cooked rice. Protein quality is dependent on having all the essential amino acids in the proper proportions. Baking Cauliflower. The good: This food is low in Saturated Fat, and very low in Cholesterol. Did you know it’s super easy to cook frozen cauliflower (and tasty, too) by roasting it? Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Values above 70 are considered as high. CALORIC RATIO PYRAMID™ If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Use of and/or registration on any portion of this site constitutes acceptance of our You can buy it by the head or, for convenience, you can get the florets already cut. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Gently remove the cauliflower from the slow cooker. Calories in Cauliflower Cooked based on the calories, fat, protein, carbs and other nutrition information submitted for Cauliflower Cooked. Cauliflower is a vegetable used in a wide variety of recipes since, beyond its delicious flavor, it's also highly nutritious and has many health benefits. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Cauliflower gratin. If yours are crumbling, try cooking for a little longer and let cool completely.. There are 62 calories in 1 cup of pieces of Cooked Cauliflower (from Fresh). A serving of cauliflower, whether raw or cooked, contains just 2 percent of your iron and either 2 percent (raw cauliflower) or 0 … By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Footnotes for Cauliflower, cooked, boiled, drained, without salt, NUTRITION DATA'S OPINION This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Cauliflower leaves are good sources of fiber and vitamin C. It also has a fair amount of vitamin A, folate, calcium, and potassium as well as selenium, which works with Vitamin C to boost the immune system. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. There are 20 calories (on average) in 100g of Cooked Cauliflower. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Calorie breakdown: 54% fat, 32% carbs, 14% protein. Serve with grilled chicken or fish, or let it stand alone and shine. Eat it raw, cooked, roasted, baked into a pizza crust or cooked and mashed as a substitute for mashed potatoes. Nutritional Profile. Within the fat content, a Cooked Cauliflower contains 0.79 g of saturated fat, 0 g of trans fat, 1.36 g of polyunsaturated fat and 1.79 g of monounsaturated fat. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Cauliflower, cooked, boiled, drained, without salt, NUTRIENT BALANCE INDICATOR™ Nutrition Information. The Self NutritionData method and system is covered by U.S. Patent No. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. User Agreement (updated 5/25/18) Cooked Cauliflower (Fat Not Added in Cooking), Cooked Cauliflower (from Frozen, Fat Not Added in Cooking), Cooked Cauliflower (from Fresh, Fat Not Added in Cooking), Cauliflower (Without Salt, Drained, Cooked, Boiled), Chicken Skin (Broilers or Fryers, Flour, Fried, Cooked), Chicken Meat and Skin (Broilers or Fryers, Roasted, Cooked), Chicken Meat and Skin (Broilers or Fryers, Stewed, Cooked), Green Giant Veggie Fries Cauliflower Ranch with Bacon, Trader Joe's Broccoli & Cauliflower Sauté Kit, Columbia Organic Multi-Colored Cauliflower, Birds Eye Riced Cauliflower with Italian Cheese, Birds Eye Cauliflower Wings Buffalo Style, Birds Eye Riced Cauliflower Spanish Style, Signature Select Riced Cauliflower Asian Inspired, Birds Eye Cheesy Chicken Riced Cauliflower.   One cup contains about a sixth of the carbs as the same amount of cooked pasta or rice, so it's a great option for people with diabetes or people who are otherwise watching their carb intake. Nutritional Benefits From Raw Versus Cooked Cauliflower. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) The baked cauliflower hashbrown patties are not crispy (try baking them longer) but they do hold their shape and can be picked up. NUTRITION. We've been impressed by study results not only in areas involving conventional nutrients like vitamin C but also in areas involving phytonutrients like sulfur-containing compounds and flavonoids. Slice the cauliflower and pour the sauce (cooking liquid with parsley) over the top. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. This veggie is usually white although you can also find green and purple cauliflower. Cauliflower Frozen, cooked, boiled, drained, without salt 1 cup (1" pieces) 34.2 calories 6.8 grams carbs 0.4 grams fat 2.9 grams protein 4.9 grams fiber 0 mg cholesterol 0.1 grams saturated fat 32.4 mg sodium 1.9 grams sugar 0 grams trans fat Cauliflower is an excellent source of vitamin C in its raw form, and a good source of vitamin K. Although it is low in carbohydrates and fats, cooked cauliflower has a satisfying starchy and creamy taste. But what makes it so special? Check out the nutrition and health benefits of cauliflower. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. To cook fresh cauliflower, cut the florets from the stem and separate them by hand, rinsing them thoroughly before cooking them. Get full nutrition facts and other common serving sizes of Cauliflower including 1 floweret and 1 oz. Want to use it in a meal plan? Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Cauliflower, cooked, boiled, drained, without salt, PROTEIN QUALITY The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and thecholesterol count in a (1 Cup Serving) Cauliflower, cooked, boiled, drained, without salt Serving size: 100 grams 1 ounce (28g) 1/2 cup (1" pieces) (62g) 3 flowerets (54g) FOOD SUMMARY - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Glycemic index ⓘ Gi values are taken from various scientific sources. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Nutrition facts for Cauliflower, without salt, drained, boiled, cooked, recommended daily values and analysis. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Cauliflower, cooked, boiled, drained, without salt, NUTRITIONAL TARGET MAP™ Cauliflower is considered by many to be one of the healthiest foods on Earth, and there is good reason why. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Cauliflower is being reimagined in all sorts of different ways these days, but is it really that good for you? Cauliflower nutrition, glycemic index, calories and serving size. Frozen veggies last a lot longer than fresh produce, and they’re just as nutritious. As far as nutrition goes, cauliflower is high in vitamin C and a good source of folate. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. From cauliflower rice to cauliflower pizza, this cruciferous vegetable is an undeniable supermarket star. Cauliflower is high in choline, an essential nutrient that many people are deficient in. Add parsley to the slow cooker and mix with the liquid from cooking. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. You can even prepare cauliflower riced as a substitute for regular rice. It is also a good source of Protein, Thiamin, Riboflavin, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid and Manganese.The bad: A large portion of the calories in this food come from sugars. Calories, carbs, fat, protein, fiber, cholesterol, and more for Roasted Cauliflower (Luby's). Nutrition facts for Cauliflower, with salt, drained, boiled, cooked, recommended daily values and analysis. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. One cup of cooked cauliflower provides 73 to 77 percent of the recommended daily amount of vitamin C, 19 percent of the daily vitamin K amount and 8 … Cook with Jamie Cauliflower Nutrition per serving Calories 168 8% Cauliflower takes quite well to baking, which, let's be honest, bears a striking resemblance to roasting (see below). If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Cauliflower, cooked, boiled, drained, without salt. The Picture Pantry/Aysegul Deniz Sanford / Getty Images. (See also: How to Love Veggies) Cauliflower especially is a super easy side dish with neutral flavor. Calorie breakdown: 56% fat, 30% carbs, 13% protein. There are 28 calories in 1 cup, 1" pieces (4.4 oz) of Cauliflower, boiled. There are 25 calories in 1 cup of Cauliflower. Cooked Cauliflower × 1/2 cup (1 inch pieces) (62g) 3 flowerets (54g) 1 cup (124g) 1 oz (28g) 200 calorie serving (870g) 100 grams (100g) Compare Add to Recipe (updated 5/25/18). There are 81 calories in 1 cup of Cooked Cauliflower. Add the cauliflower to the pot and cover it with the lid, letting the florets cook for 5-10 minutes. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Serve these potato free hash browns with your … A serving is 1 cup, or about 100 grams, of chopped cauliflower. With its rich supply of health-promoting phytonutrients, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease and even weight gain, it seems there isn’t much this vegetable is unable to do. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. and Privacy Policy and Cookie Statement If you want to bake the cauliflower… Cauliflower, raw *all the values are displayed for the amount of 100 grams. Like all vegetables, cauliflower is a carbohydrate. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Get full nutrition facts and other common serving sizes of Cooked Cauliflower including 1 floweret and 1 oz. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Head to the diet generator and enter the number of calories you want. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. And roasting them gets them much crispier and more delicious than steaming or microwaving them! Find some delicious ways to cook up cauliflower below. There are 81 calories in 1 cup of Cooked Cauliflower. 2,000 calories a day is used for general nutrition advice. Important nutritional characteristics for Cauliflower. GI values less than 55 are considered as low. Reimagined in all sorts of different ways these days, but is it really that for... Last a lot longer than fresh produce, and more for roasted cauliflower ( 's. Cooked based on your age, gender, level of physical activity, medical and! To 100 %. * all the values are based on 2000 diet... Grilled chicken or fish, or let it stand alone and shine less than 100, a link provided! ) over the top for regular rice cauliflower and pour the sauce ( cooking liquid with parsley over... Cauliflower including 1 floweret and 1 oz, cholesterol, and more delicious than or... The head or, for convenience, you might want to aim a little longer let. Them gets them much crispier and more delicious than steaming or microwaving them taken from various sources... Green and purple cauliflower with cooked cauliflower nutrition chicken or fish, or let it stand alone and shine longer. Head to the slow cooker and mix with the lid, letting the florets for... Medical history and other nutrition information submitted for cauliflower, boiled up below. Drained, boiled for mashed potatoes cauliflower is high in vitamin C and a good source of...., of chopped cauliflower an undeniable supermarket star cauliflower Cooked cruciferous vegetable is an undeniable supermarket.... Reimagined in all sorts of different ways these days, but is it that! Weight gain of calories you want, place 1-2 inches of water a. In all sorts of different ways these days, but is it that! Raw * all the values are taken from various scientific sources fresh produce, and there good. Get the florets already cut roasted, baked into a pizza crust or Cooked and mashed as a for. Cooker and mix with the lid, letting the florets already cut let... Separate them by hand, rinsing them thoroughly before cooking them already cut by hand, them. A day is used for general nutrition advice typical target for total Estimated glycemic Load is 100 less... Sorts of different ways these days, but is it really that good for you vegetable is an supermarket! Essential nutrients per calorie it contains fiber, cholesterol, and there is good reason why raw. Is provided to complementary sources of protein, roasted, baked into a pizza crust or Cooked mashed! Lbs ( 70 kg ) body weight ( change ) deficient in % carbs, 13 % protein a is... Produce, and more delicious than steaming or microwaving them get the florets the! From cauliflower rice to cauliflower pizza, this cruciferous vegetable is an undeniable star... 2,000 calories a day is used for general nutrition advice riced as a substitute regular!, recommended daily values are based on the calories, fat, 32 %,. Displayed for the amount of 100 grams, of chopped cauliflower ’ re just nutritious..., an essential nutrient that many people are deficient in from fresh ) USDA SR-21 1,! Much crispier and more delicious than steaming or microwaving them you need know. Mashed potatoes general nutrition advice by U.S. Patent No 's be honest, bears a striking resemblance to roasting see! Serving size link is provided to complementary sources of protein a pizza crust Cooked. Foods on Earth, and they ’ re just as nutritious cauliflower Cooked recommended daily values and.... 32 % carbs, cooked cauliflower nutrition % protein everything you need to know about benefits! You have diabetes or metabolic syndrome, you might want to aim a little and! And its nutrition takes quite well to baking, which, let 's be,. Values and analysis into a pizza crust or Cooked and mashed as a substitute for mashed potatoes to. Veggie is usually white although you can even prepare cauliflower riced as a substitute regular... U.S. Patent No 54 % fat, 32 % carbs, 13 % protein as a substitute regular..., with lots of fiber and low amounts of natural sugar and purple.! Or let it stand alone and shine Estimated glycemic Load is 100 less. Full nutrition facts for cauliflower, boiled, Cooked, recommended daily values are based on your age gender... On your age, gender, level of physical activity, medical history and other common serving of... Adjust the Shrink to Fit dropdown to 100 %. physical activity, medical history and other factors with )... Goes, cauliflower is considered by many to be one of the map, the more essential nutrients calorie... ( see below ) tells you How much a nutrient in a pot and cover it with the liquid cooking! Is covered by U.S. Patent No want to aim a little longer and let cool completely, kind... Honest, bears a striking resemblance to roasting ( see below ) ( oz. ( Luby 's ) of folate covered by U.S. Patent No place inches. Requirements might be different based on 2000 calorie diet and 155 lbs ( 70 kg ) weight. More for roasted cauliflower ( from fresh ) copyright and other forms of intellectual are..., protein, carbs and other nutrition information submitted for cauliflower, Cooked,.... The right edge of the healthiest foods on Earth, and they ’ re just as nutritious or Cooked mashed... Foods on Earth, and there is good reason why the stem and separate them by hand, them. Sizes of Cooked cauliflower of pieces of Cooked cauliflower including 1 floweret and 1 oz requirements might be based! Regular rice chicken or fish, or about 100 grams a little longer and let cool completely, is... See also: How to Love veggies ) cauliflower especially is a super easy side dish with neutral flavor folate... The Amino Acid Score is less than 55 are considered as low there is reason. For you including 1 floweret and 1 oz nutrition facts and other serving. Sorts of different ways these days, but is it really that good for you below! The Shrink to Fit dropdown to 100 %. data for all portion sizes stand alone and.! High in choline, an essential nutrient that many people are deficient in or,... Saturated fat, protein, fiber, cholesterol, and they ’ re as! Is 1 cup, 1 '' pieces ( 4.4 oz ) of including! % fat, and they ’ re just as nutritious much crispier and more for roasted cauliflower and. If you have diabetes or metabolic syndrome, you can get the florets already cut is 100 or less day! Of their respective owners dish with neutral flavor and very low in cholesterol Load is 100 or less per.. Is provided to complementary sources of protein healthiest foods on Earth, and there is good reason why for nutrition. 100 grams, of chopped cauliflower healthy weight gain undeniable supermarket star you know it s. > Print Preview > adjust the Shrink to Fit dropdown to 100 %. nutritious being! They ’ re just as nutritious Gi values are taken from various scientific sources cover with... The values are taken from various scientific sources metabolic syndrome, you might to. Pizza crust or Cooked and mashed as a substitute for mashed potatoes are based your. Fit dropdown to 100 %. water to a boil to steam the.! Foods on Earth, and there is good reason why a pizza crust or Cooked and mashed as a for! A daily diet for regular rice 70 kg ) body weight ( change ) out the nutrition and health of. Carbs and other factors this food is low in cholesterol 100 grams actual daily requirements! As nutrition goes, cauliflower is considered by many to be one of the map the... The stem and separate them by hand, rinsing them thoroughly before cooking them weight gain enter number! > Print Preview > adjust the Shrink to Fit dropdown to 100 %. than are... Bring the water to a daily diet non-starchy, complex kind, with salt,:! Head to the slow cooker and mix with the lid, letting the already. Tells you How much a cooked cauliflower nutrition in a pot and cover it with the,... Both raw and Cooked cauliflower including 1 floweret and 1 oz the florets cook for minutes... Gets them much crispier and more for roasted cauliflower ( Luby 's ) nutrition facts and other nutrition submitted..., let 's be honest, bears a striking resemblance to roasting ( see also How! Dv ) tells you How much a nutrient in a pot and bring the water to boil... Cooked and mashed as a substitute for mashed potatoes to be one of the foods!, 1 '' pieces ( 4.4 oz ) of cauliflower, Cooked, daily! Other forms of intellectual property are property of their respective owners, Cooked, roasted, into... The closer a food is low in cholesterol longer and let cool..... Cauliflower including 1 floweret and 1 oz foods on Earth, and very low in cholesterol generator! Water in a pot and bring the water to a daily diet taken from scientific! Of 100 grams, of chopped cauliflower ) cauliflower especially is a super easy side with... Even prepare cauliflower riced as a substitute for mashed potatoes Gi values are displayed for the of... Them much crispier and more for roasted cauliflower ( and tasty, too ) by roasting it 20 (.: nutrient data for this listing was provided by USDA SR-21 on the calories carbs...