Cauliflower: Health Benefits & Nutrition Facts.
Most cauliflower is white because the large leaves covering the head blocks sunlight and prevents chlorophyll from developing. Cauliflower is much more than broccoli's paler cousin: This member of the cruciferous vegetable family is packed with a rich supply of nutrients and is finally getting the attention it deserves as a nutrition powerhouse.
With a nutty and slightly sweet taste, cauliflower has become one of the trendiest vegetables over the last few years, making its way onto restaurant menus and dinner tables in a variety of ways, especially riced versions of the vegetable.
Although vividly colored fruits and veggies tend to be the healthiest choices, Heather Mangieri, a Pittsburgh-based registered dietitian and nutritionist, health author and spokesperson for the Academy of Nutrition and Dietetics, says that cauliflower is a notable exception.
"Despite its white color, cauliflower is a very versatile and vitamin-rich vegetable," Mangieri said. "It is a great source of vitamin C and folate and a good source of fiber and vitamin K. It is also rich in phytochemicals and antioxidants, two naturally occurring compounds thought to play a role in preventing chronic diseases," she noted.
In fact, cauliflower ranks among the top 25 powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie.
White florets are the primary edible portion of the vegetable, which are found in a tightly-packed head, while its green leaves and stalk are typically not eaten. Cauliflower can be cooked, eaten raw and added to soups, salads or stir-fries.
Mangieri noted that cauliflower, like many other cruciferous vegetables, can give off a strong smell while cooking. This is caused by high levels of sulfur-containing compounds called glucosinolates. Shorter cooking times can minimize the pungent aroma.
The U.S. Dietary Guidelines for Americans recommend that adults consume 1.5 to 2.5 cup-equivalents of dark green vegetables (which includes cruciferous vegetables like cauliflower) per week.
Here are the nutrition facts for cauliflower, according to the U.S. Food and Drug Administration:
Serving size: 1 cup (100 g)
Calories 25 (Calories from Fat 1)
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Amt per Serving %DV* Amt per Serving %DV*
Total Fat 0g 0% Total Carbohydrate 5g 2%
Cholesterol 0mg 0% Dietary Fiber 3g 10%
Sodium 30mg 1% Sugars 2g
Vitamin A 0% Calcium 2%
Vitamin C 77% Iron 2%https://www.livescience.com/54552-cauliflower-nutrition.html