Cauliflower nutritional composition
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Cauliflower Nutritional Composition: Macronutrients and Fiber
Cauliflower is primarily composed of water, making up about 81.9% to 89.3% of its fresh weight, with the remainder consisting of carbohydrates (13.3% to 47.3 g/100g dry weight), protein (1.9% to 19.8 g/100g dry weight), fiber (2.0% to 10.2%), and a small amount of fat (0.2%) 147. The carbohydrate and protein content can vary depending on the region and growing conditions, with some varieties from high-altitude regions showing higher protein and carbohydrate levels . Cauliflower also provides dietary fiber, which is higher than in some other Brassica vegetables like cabbage .
Vitamins, Phytochemicals, and Antioxidants in Cauliflower
Cauliflower is rich in several vitamins and phytochemicals. It contains vitamin C, with some cultivars reaching up to 60 µg/g fresh weight, and is a notable source of carotenoids such as β-carotene, lycopene, lutein, and zeaxanthin, especially in colored varieties 2310. The vegetable also contains tocopherols (vitamin E compounds), flavonoids, phenolic compounds, and glucosinolates, all of which contribute to its antioxidant properties 123810. The levels of these compounds can vary significantly between different cauliflower cultivars and are influenced by cooking methods, with steaming and microwaving generally preserving more carotenoids and tocopherols 210.
Mineral Content: Essential Micronutrients in Cauliflower
Cauliflower is a good source of essential minerals, including potassium (up to 1.7%), iron, manganese, copper, magnesium, calcium, sulfur, and sodium 14678. Sulfur content is particularly high, reflecting the presence of health-promoting glucosinolates 46. The mineral composition can vary by variety and growing region, but cauliflower consistently provides significant contributions to daily mineral requirements, especially for potassium, manganese, and iron 678.
Antioxidant Activity and Health Benefits
Cauliflower exhibits strong antioxidant activity due to its high content of polyphenols, flavonoids, carotenoids, and vitamin C 123458. Different cultivars and preparation methods influence the antioxidant potential, with some varieties showing higher activity in laboratory assays 235. The presence of glucosinolates and other phytochemicals also contributes to potential anti-carcinogenic effects and supports overall health 48.
Nutritional Value of Cauliflower Leaves
Cauliflower leaves, often underutilized, are also highly nutritious, containing even higher protein content (up to 21.9 g/100g) than the curd, and can be used to enhance the nutritional value of various food products .
Conclusion
Cauliflower is a nutrient-dense vegetable, offering a wide range of macronutrients, vitamins, minerals, and phytochemicals. Its high water and fiber content, combined with significant levels of vitamin C, carotenoids, flavonoids, and essential minerals, make it a valuable addition to a healthy diet. The nutritional composition can vary by variety, region, and preparation method, but overall, cauliflower stands out for its antioxidant properties and potential health benefits.
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