In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsPotential DownsidesBest Ways to Enjoy ItFAQs
In This ArticleView All
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In This Article
Health Benefits
Nutrition Facts
Potential Downsides
Best Ways to Enjoy It
FAQs
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Photo:Photographer: Hannah Hufham, Prop Stylist: Tucker Vines, Food Stylist: Liz Mervosh
Photographer: Hannah Hufham, Prop Stylist: Tucker Vines, Food Stylist: Liz Mervosh
You might call cauliflower the Taylor Swift of the veggie world. No longer relegated solely to veggie crudité plates, cauliflower has gained popularity, making itself into everything from tacos and Buffalo wings to steak andpizza crust.
The fact that it’s a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily. Read on to learn more about the benefits and nutrition of cauliflower.
Health Benefits of Cauliflower
Cauliflower is acruciferous veggie, and its family members include Brussels sprouts, broccoli, and cabbage. This group of vegetables in theBrassicafamily are well-known for their health benefits. But what are cauliflower’s exact benefits? Let’s take a closer look.
Packed with Fiber
The Dietary Guidelines for Americans recommend adults consume at least 28 to 34 grams of fiber daily, depending on age and sex.However, many Americans don’t eat enough.The good news is that cauliflower can help increase your fiber intake.One cup of cauliflower contains about 2 grams of fiber.
Whilefiber comes with numerous benefits, one of the biggies is creating a healthy gut microbiome, which is important for digestion, nutrition absorption and immune function, saysNichole Andrews, RDN, a Washington-based dietitian, cancer nutrition specialist and author ofSugar Does Not Feed Cancer. In fact, studies have shown that a low-fiber diet can alter your gut microbiome, increasing the risk of chronic health conditions like type 2 diabetes and other metabolic disorders.
Might Lower Your Cancer Risk
While increasing consumer interest inplant-based foodsis perhaps one of the reasons cauliflower has become more popular, another might be its potential cancer-fighting properties. Cauliflower contains compounds like sulforaphane and glucosinolates, which have been studied for their anti-cancer effects. “These compounds have been shown to support detoxification processes in the body, inhibit the growth of cancer cells and even induce apoptosis, or cell death, in cancer cells,” says Andrews. One study, for instance, suggests that sulforaphane can help prevent and treat certain types of cancer, like prostate, breast, colon, skin, urinary bladder and oral.
May Improve Your Heart Health
Although more than half of American adults don’t know this, heart disease has been the leading cause of death in the U.S. for 100 years.That’s why it’s crucial to take every step you can to keep that heart healthy, including eatingheart-healthy foods.
Boosts Your Digestive Health
Because of its prebiotic fiber content, cauliflower helps feed the beneficial bacteria in your gut. “Having a healthy gut microbiome is crucial for your overall well-being, not to mention reducing your colon cancer risk,” Andrews says. Fiber also promotes healthy digestion and helps you have regular bowel movements.
May Help Reduce Inflammation
If you have inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), you know firsthand what it feels like to have inflammation in your gut. Because it’s loaded with antioxidants and anti-inflammatory compounds, cauliflower can reduce that inflammation, Andrews says.
Cauliflower’s anti-inflammatory properties go beyond gut inflammation; it can help decrease systemic (chronic) inflammation throughout your body. Tame chronic inflammation can help reduce your risk of chronic health outcomes.
Cauliflower Nutrition Facts
One cup of raw cauliflower contains the following nutrients:
Calories:28Carbohydrates:5 gTotal Sugars:2 gDietary Fiber:2 gProtein:2 gTotal Fat:0 gVitamin C:53 mgVitamin K:17 mcgSodium:33 mgPotassium: 329 mgCholine:49 mgPhosphorus:48 mgSugars in cauliflower are naturally occurring ones.
*Sugars in cauliflower are naturally occurring ones.
There’s no denying that cauliflower is a nutritious food. Still, for many individuals, it can cause some unwanted side effects and might even need to be limited if you have certain health issues. Keep these three on your radar.
Can Make You Gassy
Cruciferous vegetables like caulifloweroften produce gas, mainly because they are high in FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. “If you’re not already consuming cauliflower regularly, take it slowly at first and eat small amounts to start,” saysKristin Kirkpatrick, RD, a dietitian with the Cleveland Clinic in Ohio and co-author ofRegenerative Health. As your body gets used to cauliflower, you’ll notice that you have less gas. Cooking cauliflower can also make it more digestible.
Might Increase Your Kidney Stone Risk
Oxalates are compounds that can contribute to the formation of kidney stones in individuals who are susceptible to them. And cauliflower is a high-oxalate food. “If you have a history of kidney stones, you might have to limit your intake of cauliflower,” Andrews says.
Might Cause an Allergic Reaction
Although rare, some individuals have allergies to cruciferous vegetables. If you’re one of them, you’ll need to avoid cauliflower as it could cause an allergic reaction, says Andrews. That said, if you’re more susceptible to food allergies, talk to your health care provider to help determine what’s safe for you.
Best Ways to Enjoy Cauliflower
One of the best things about cauliflower is its versatility in dishes. Here are five ways you can enjoy it:
The Bottom Line
Cauliflower is a nutritious veggie packed with nutrients such as fiber, vitamins C, K and choline. Additionally, it provides many potential health benefits, from helping reduce inflammation and your risk of certain types of cancer to improving your gut health. However, if you have an allergy to other cruciferous veggies, consult your health care provider before adding it to your menu rotation. While it can give your meals a nutritional boost, it’s also a versatile vegetable you can use in numerous dishes. Talk about true flower power!
Frequently Asked Questions
Andrews says the biggest pitfall with cauliflower is the possibility of digestive discomfort like bloating, gas or cramping, especially if you are sensitive to other cruciferous vegetables. Cauliflower can also cause issues in people with an allergy to cruciferous vegetables or those vulnerable to kidney stones.
They’re both good for you, so choose the one that you’ll eat regularly or like the most, says Kirkpatrick. Each, however, has its own nutritional advantages. For instance, while broccoli contains more calcium than cauliflower, cauliflower provides more choline.
Cauliflower doesn’t contain anything that would give it superpowers for gut cleaning. Still, it contributes to gut health in numerous ways, the biggest being that it’s a good source of dietary fiber essential for digestive health. It also has anti-inflammatory compounds like sulforaphane and glucosinolates, which can help reduce gut inflammation.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507Nandini D, Rao R, Deepak B, Reddy P.Sulforaphane in broccoli: The green chemoprevention!! role in cancer prevention and therapy.Journal of Oral and Maxillofacial Pathology. 2020;24(2):405. doi:10.4103/jomfp.jomfp_126_19American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reign.Blekkenhorst LC, Bondonno CP, Lewis JR, et al.Cruciferous and total vegetable intakes are inversely associated with subclinical atherosclerosis in older adult women.Journal of the American Heart Association. 2018;7(8). doi:10.1161/jaha.117.008391Wallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for Enhanced Public Policy to improve intake.Critical Reviews in Food Science and Nutrition. 2019;60(13):2174-2211. doi:10.1080/10408398.2019.1632258Hwang E-S.Effect of cooking method on antioxidant compound contents in cauliflower.Preventive Nutrition and Food Science. 2019;24(2):210-216. doi:10.3746/pnf.2019.24.2.210
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507Nandini D, Rao R, Deepak B, Reddy P.Sulforaphane in broccoli: The green chemoprevention!! role in cancer prevention and therapy.Journal of Oral and Maxillofacial Pathology. 2020;24(2):405. doi:10.4103/jomfp.jomfp_126_19American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reign.Blekkenhorst LC, Bondonno CP, Lewis JR, et al.Cruciferous and total vegetable intakes are inversely associated with subclinical atherosclerosis in older adult women.Journal of the American Heart Association. 2018;7(8). doi:10.1161/jaha.117.008391Wallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for Enhanced Public Policy to improve intake.Critical Reviews in Food Science and Nutrition. 2019;60(13):2174-2211. doi:10.1080/10408398.2019.1632258Hwang E-S.Effect of cooking method on antioxidant compound contents in cauliflower.Preventive Nutrition and Food Science. 2019;24(2):210-216. doi:10.3746/pnf.2019.24.2.210
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507Nandini D, Rao R, Deepak B, Reddy P.Sulforaphane in broccoli: The green chemoprevention!! role in cancer prevention and therapy.Journal of Oral and Maxillofacial Pathology. 2020;24(2):405. doi:10.4103/jomfp.jomfp_126_19American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reign.Blekkenhorst LC, Bondonno CP, Lewis JR, et al.Cruciferous and total vegetable intakes are inversely associated with subclinical atherosclerosis in older adult women.Journal of the American Heart Association. 2018;7(8). doi:10.1161/jaha.117.008391Wallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for Enhanced Public Policy to improve intake.Critical Reviews in Food Science and Nutrition. 2019;60(13):2174-2211. doi:10.1080/10408398.2019.1632258Hwang E-S.Effect of cooking method on antioxidant compound contents in cauliflower.Preventive Nutrition and Food Science. 2019;24(2):210-216. doi:10.3746/pnf.2019.24.2.210
2020-2025 Dietary Guidelines for Americans.Nutritional Goals for Age-Sex Groups.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture. FoodData Central.Cauliflower, raw.
Fu J, Zheng Y, Gao Y, Xu W.Dietary fiber intake and gut microbiota in human health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507
Nandini D, Rao R, Deepak B, Reddy P.Sulforaphane in broccoli: The green chemoprevention!! role in cancer prevention and therapy.Journal of Oral and Maxillofacial Pathology. 2020;24(2):405. doi:10.4103/jomfp.jomfp_126_19
American Heart Association.More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reign.
Blekkenhorst LC, Bondonno CP, Lewis JR, et al.Cruciferous and total vegetable intakes are inversely associated with subclinical atherosclerosis in older adult women.Journal of the American Heart Association. 2018;7(8). doi:10.1161/jaha.117.008391
Wallace TC, Bailey RL, Blumberg JB, et al.Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for Enhanced Public Policy to improve intake.Critical Reviews in Food Science and Nutrition. 2019;60(13):2174-2211. doi:10.1080/10408398.2019.1632258
Hwang E-S.Effect of cooking method on antioxidant compound contents in cauliflower.Preventive Nutrition and Food Science. 2019;24(2):210-216. doi:10.3746/pnf.2019.24.2.210
