Cauliflower
100 g raw
25 kcal
Boiled, 100 g
26 kcal
Roasted, 100 g
29 kcal
Protein, fat and carbs per 100 g
- Protein
- 1.9 g
- Fat
- 0.3 g
- Carbs
- 5 g
- Fiber
- 2 g
- Sugar
- 1.9 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 25 kcal | 1.9 g | 0.3 g | 5 g |
| Boiled | 95% | 26 kcal | 2 g | 0.3 g | 5.2 g |
| Steamed | 97% | 26 kcal | 2 g | 0.3 g | 5.1 g |
| Roasted | 85% | 29 kcal | 2.3 g | 0.3 g | 5.9 g |
| Fried | 90% | 28 kcal | 2.1 g | 0.3 g | 5.5 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C | 48.2 mg | 64% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin K | 15.5 mcg | 17% |
| Vitamin B1 (thiamine) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.06 mg | 5% |
| Vitamin B3 (niacin) | 0.51 mg | 4% |
| Vitamin B6 (pyridoxine) | 0.18 mg | 14% |
| Vitamin B9 (folate) | 57 mcg | 14% |
| Choline | 44.3 mg | 10% |
| Calcium | 22 mg | 2% |
| Iron | 0.42 mg | 2% |
| Magnesium | 15 mg | 5% |
| Phosphorus | 44 mg | 6% |
| Potassium | 299 mg | 12% |
| Sodium | 30 mg | 2% |
| Zinc | 0.27 mg | 3% |
| Selenium | 0.6 mcg | 1% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.16 mg | 9% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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