Vegetables / Cruciferous Vegetables
Cauliflower
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 64% |
| Calories | 32kcal / 2530kcal (1%) low |
Macronutrients
Protein | 2.1 g/ 71g (2%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 5.2 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 82 mg/ 70mg (117%) high |
Minerals
Calcium | 41 mg/ 750mg (5%) |
Phosphorus | 42 mg/ 700mg (6%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 14 mg/ 1500mg (0.93%) very low |
What is this food?
Cauliflower is a non-starchy vegetable (about 32 kcal per 100g). It’s naturally low in fat and sodium, and it provides carbohydrates mainly from natural sugars plus fiber.
Why it matters to health
Cauliflower helps support digestion and fullness because it has dietary fiber (2.1g per 100g). It also has low sodium (14mg), which is helpful when you’re building meals that are gentler on blood pressure. Its low calories make it a good choice for adding volume to your plate. Note: it has some natural sugar (2g) and some carbohydrates (5.2g), so it still counts as part of your overall meal balance—especially if you’re pairing it with rice, noodles, or starchy sides.
Healthier tips
- For meals: add cauliflower as your extra vegetable (half of your plate veggies is a great goal).
- For snacks: try roasted cauliflower or cauliflower “rice” in small portions, especially if you’re also eating bread or crackers.
- Cooking tip: go easy on oil and salty sauces (like bagoong, patis, or soy-heavy mixes). Use herbs, garlic, onion, and a squeeze of calamansi for flavor.
- Balance your plate: pair with a lean protein (fish, chicken, tofu) and a controlled serving of carbs (rice, potatoes, or noodles).
- Frequency: include cauliflower a few times a week as part of your 3 full meals and 1–2 snacks.
Common Filipino dishes
Cauliflower with garlic, Pinakbet with cauliflower, Sinigang with cauliflower, Ginisang cauliflower, Roasted cauliflower with spices
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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