Cauliflower, fresh, cooked, fat added, NS as to fat type
Common food
Photo: Wikipedia
This is cauliflower florets that have been cooked (likely steamed or boiled) with a small amount of added fat, like butter or oil. The cooking softens its crisp, raw bite into a tender, yielding texture while the fat adds a subtle richness and helps carry its mild, slightly nutty flavor. Nutritionally, it's a low-calorie, high-fiber vegetable that provides a good amount of vitamin C and vitamin K.
Calorie split: 14% protein · 37% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love its incredible versatility—it acts as a blank canvas, readily absorbing sauces, spices, and seasonings. Its mild flavor and satisfying texture make it a beloved staple in everything from creamy curries to crispy roasted sides.
⚠️ Watch-outs & how to enjoy it better
Overcooking can lead to a mushy texture and a sulfurous smell, which some find off-putting. Those on a low-FODMAP diet may need to limit portions, as cauliflower contains fermentable carbs that can cause digestive discomfort. To counteract this, cook it al dente, use digestive enzymes, or try smaller, more frequent servings.
Key benefits
- Excellent source of vitamin C and vitamin K
- High in dietary fiber for digestive health
- Low in calories, supporting weight management
- Contains glucosinolates, compounds studied for their health benefits
- A versatile, low-carb substitute for grains and legumes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cauliflower is a botanical marvel—it's actually an edible flower cluster! The white head we eat is a mass of undeveloped flower buds called an inflorescence meristem.
Full nutrition (USDA data · scales with serving)
| Water | 89.0 g |
| Energy | 49.0 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 5.0 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 45.0 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 156 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 41.3 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.49 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 49.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 44.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.82 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.47 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.97 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.93 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.79 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.10 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 | 2.0 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
Why does cooked cauliflower sometimes smell like sulfur?
This happens when the vegetable is overcooked. Cauliflower contains sulfur-containing compounds (glucosinolates) that release hydrogen sulfide gas when heated for too long. To avoid this, cook it just until tender-crisp.
Is cooked cauliflower still nutritious?
Yes, but some nutrients, like vitamin C, are heat-sensitive and can be reduced by cooking. However, cooking also makes other nutrients and antioxidants more bioavailable. Steaming or microwaving helps retain more nutrients than boiling.
How can I keep cooked cauliflower from getting mushy?
The key is to not overcook it. For steaming or boiling, check for tenderness a few minutes before the recipe's suggested time is up. It should be easily pierced with a fork but still have a slight bite. For roasting, use high heat to get caramelization without steaming the pieces.
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 0.49 kcal/g · 16% calories from protein · 2.0 g fiber · 1.9 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: 0.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.