Cauliflower Nutrition - Information, recipes and top tips

Our cauliflower nutrition page offers a more detailed look at the nutritional value and corresponding health benefits of eating cauliflower, along with top tips, interesting snippets and our favourite recipes that feature cauliflower.

Our printable cauliflower nutrition vegetable chart makes a great at a glance guide, stick it in a notebook, or to the front of your fridge - it might inspire you when you look inside and don't know what to do with what's lurking in your vegetable drawer!

cauliflower nutrition vegetable chart healthy food chart

There are several varieties of cauliflower including orange, purple, green and white. The white variety is the most common, whilst the green, romanesco variety, is considered to be broccoli by some.

Cauliflower nutrition - Nutritional Information

cauliflower nutrition vegetable chart healthy food chart everything you need to know about cauliflower from

Cauliflower is a good source of protein, thiamin, riboflavin, niacin, magnesium and phosphorus.

It is a very good source of fibre, vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, potassium and manganese.

It also provides omega 3 fats, biotin and choline.

Cauliflower Nutrition - Health Benefits of Eating Cauliflower

  • Cauliflower is an excellent provider of vitamin K, which is a key component in regulating inflammation. 
  • Cauliflower also provides us with a compound called glucobrassicin, the body can convert this compound into a powerful anti inflammatory which affects gene expression and as such can reduce inflammation at a very early stage.
  • Cauliflower contains compounds which are thought to be able to prevent (and potentially reverse) damage to blood vessels, as well as reduce inflammation within the cardio-vascular system as well as the cerebro-vascular system, thus potentially helping to prevent strokes.
  • Another notable health benefit of eating cauliflower is its ability to prevent the overgrowth of harmful gut bacteria, thus protecting the stomach lining. As many health problems that people following a paleo diet overcome occur as a result of a leaky gut, it would seem wise to include cauliflower in your diet if you aren't already. 
  • The combination of anti inflammatory compounds and anti oxidants that cauliflower contains makes it a powerful system detoxifier which works to reduce our risk for a variety of cancers.

People with a history of kidney problems or gout might want to consider limiting their intake of cauliflower as it contains purines which, when consumed in excessive amounts, can cause an increase in uric acid.

Cruciferous vegetables are generally best eaten cooked as the cooking process breaks down the compounds which can adversely affect thyroid health in susceptible people. 

When to Buy Cauliflower

Cauliflower is a cool season crop, which means that the night time temperatures stay above -4C and below 16C. Here in the UK it is in season pretty much all year round as different varieties can be planted in succession to ensure a steady supply throughout the year. Obviously in hotter climates cauliflower will be much more of a seasonal crop.

How to Keep and Store Cauliflower

If you buy fresh cauliflower, it should keep in the fridge for up to two weeks. If you break it into florets and store it in a container in the fridge it will keep for a week, which makes cauliflower a great veg to include in your meal planning if you prep a lot of your ingredients ahead of time.

Freezing cauliflower is ever so easy:

  • make sure you have a fresh, tightly packed cauli.
  • Wash it and then break off the florets.
  • Add a pinch of salt to a large pan of water and bring it to the boil.
  • Put the cauliflower florets into a heatproof colander that fits into your pan,
  • When the water is boiling lower the colander into the water and allow to boil for 3 minutes.
  • Carefully remove the colander from the water and transfer it into a bowl or pan of ice cold water for 30 seconds - this stops the cauliflower from continuing to cook.
  • Drain the cauliflower and transfer into freezer bags.
  • Use within 6 months to enjoy your cauliflower at its best.

Growing Your Own

If you have a small garden or a garden that is difficult to cultivate, it might be worthwhile growing some cauliflowers in a pot. You won't get a large crop (unless you have space for lots of large pots) but there is little more satisfying than picking and eating your own, home grown vegetables, and a lack of space doesn't necessarily have to mean that you can't enjoy that pleasure. As with all vegetables, cauliflower nutrition is at its highest when freshly picked, garden to plate is as fresh as they come!

Cauliflower can be grown from seed, and there are a nice selection of varieties available to try. Do buy organic, and where possible heirloom seeds, which are non GMO and you will in turn then be able to harvest and save your own seeds.

survival seed vault

Interesting Cauliflower Snippets

  • Cauliflowers are thought to have first been cultivated in the gardens of Asia Minor in the 12th century. 
  • The white part of the cauliflower is known as the curd.
  • Cauliflowers are white because the large outer leaves prevent photosynthesis from taking place.
  • Cauliflower is a very low carbohydrate food and so is a great replacement for potatoes and rice for those following a low carb or paleo diet.

Cauliflower Nutrition - Cauliflower Recipes

We love cauliflower so much that we have an entire page dedicated to cauliflower recipes with everything from cauliflower rice to the British classic kedgeree. Find them all here.

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