Cauliflower, cooked, as ingredient
Common food
Photo: Wikipedia
Cooked cauliflower transforms from a firm, cruciferous vegetable into a tender, almost creamy morsel with a mild, nutty sweetness. Its neutral flavor profile makes it a culinary chameleon, readily absorbing sauces and seasonings. Nutritionally, it's a low-calorie powerhouse, delivering substantial fiber and vitamin C for minimal energy cost.
Calorie split: 26% protein · 66% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People adore its incredible versatility—it can be riced, mashed, roasted to a caramelized crisp, or puréed into a silky soup, seamlessly mimicking higher-carb staples. Its mild taste makes it a reliable canvas for bold flavors from global cuisines.
⚠️ Watch-outs & how to enjoy it better
Overcooking can lead to a sulfurous smell and mushy texture, which some find off-putting. Those with sensitive digestive systems may experience gas or bloating due to its raffinose content; cooking it thoroughly and starting with smaller portions can help mitigate this.
Key benefits
- Excellent source of immune-supporting vitamin C
- High in fiber for digestive health and satiety
- Very low in calories, aiding weight management
- Contains glucosinolates, compounds studied for their health properties
- Good source of choline, essential for brain and liver function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The part of cauliflower we eat is actually an undeveloped flower bud mass; if left to mature, the small buds would separate and bloom into yellow flowers.
Full nutrition (USDA data · scales with serving)
| Water | 91.7 g |
| Energy | 26.0 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 0.29 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 46.0 mg |
| Potassium, K | 311 mg |
| Sodium, Na | 31.0 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 42.7 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.50 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 50.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 50.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 46.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 16.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cauliflower, frozen, cooked, boiled, drained, with salt — USDA does not publish this profile for Cauliflower.
| Tryptophan | 0.02 g |
| Threonine | 0.06 g |
| Isoleucine | 0.06 g |
| Leucine | 0.09 g |
| Lysine | 0.09 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.06 g |
| Tyrosine | 0.04 g |
| Valine | 0.08 g |
| Arginine | 0.08 g |
| Histidine | 0.03 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.21 g |
| Glycine | 0.05 g |
| Proline | 0.07 g |
| Serine | 0.08 g |
FAQ
How do I prevent cooked cauliflower from becoming mushy?
Avoid over-boiling. For firm-tender florets, steam for 5-7 minutes or roast at high heat (400°F/200°C) to caramelize edges. For stir-fries, blanch briefly then shock in ice water before adding to the wok.
Why does my cooked cauliflower sometimes smell like sulfur?
This occurs when the vegetable is overcooked, breaking down compounds called S-methyl-L-cysteine sulfoxide. To prevent it, cook until just tender and avoid using a reactive metal pot (like copper or aluminum) which can intensify the odor.
Is cooked cauliflower as nutritious as raw?
Cooking can reduce heat-sensitive nutrients like vitamin C, but it also breaks down cell walls, making other antioxidants (like beta-carotene) and minerals more bioavailable. Steaming or roasting preserves more nutrients than boiling.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.26 kcal/g · 31% calories from protein · 2.1 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.