Vegetables / Cruciferous Vegetables
Cauliflower, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 27kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.5 g/ 71g (2%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 4.8 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 53 mg/ 70mg (75%) high |
Minerals
Calcium | 35 mg/ 750mg (4%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Boiled cauliflower (a non-starchy vegetable). For every 100g, it’s low in calories (27 kcal) and provides fiber (2.3g) with some natural sugar (2.1g).
Why it matters to health
Cauliflower is a great fiber-rich veggie, which helps you feel full and supports healthy digestion—useful when you’re building balanced meals (3 full meals + 1–2 snacks). It’s also very low in fat (0.2g) and sodium (12mg), making it a good choice for everyday eating. The carbs are mostly from fiber, so it’s generally a lighter option compared with starchy sides.
Healthier tips
- Pair it with a balanced plate: 1/2 veggies (like cauliflower), 1/4 protein (fish, chicken, tofu), and 1/4 rice or other carbs.
- Keep the cooking simple: boil or steam, then flavor with garlic, onion, herbs, calamansi, or a little soy sauce instead of heavy sauces.
- Portion guide: aim for about 1–2 cups of cooked cauliflower per meal as your veggie side.
- If you’re adding toppings (cheese, butter, creamy dressing), use a smaller amount to keep calories and fat in check.
Common Filipino dishes
Cauliflower with garlic, Pinakbet with cauliflower, Ginataang gulay (use less coconut milk), Steamed/boiled cauliflower with bagoong, Vegetable soup with cauliflower
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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