Cauliflower, green, cooked, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Cooked green cauliflower is a tender, slightly nutty vegetable with a mild, earthy flavor and a soft yet firm texture. Its vibrant green florets retain a pleasant bite when cooked al dente, offering a subtle sweetness. Nutritionally, it's a low-calorie powerhouse, providing over 3 grams of fiber per 100g for excellent digestive support.
Calorie split: 30% protein · 63% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, adaptable flavor that absorbs spices and sauces beautifully, making it a versatile canvas for everything from simple steaming to rich curries. It's a beloved staple in many cuisines, valued for being both comforting and nutritious.
⚠️ Watch-outs & how to enjoy it better
Some may find its flavor too mild or its texture mushy if overcooked. It contains goitrogens, which can affect thyroid function in large amounts for sensitive individuals, and is often cooked with salt. To counteract, limit portion size to 1-2 cups per meal, pair with iodized salt, and ensure it's part of a varied diet.
Key benefits
- Excellent source of dietary fiber for gut health
- Very low in calories and fat, aiding weight management
- Provides plant-based protein with essential amino acids
- Rich in vitamin C and vitamin K for immune and bone support
- Contains glucosinolates, compounds studied for cellular health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green cauliflower, like the 'Broccoflower' or 'Romanesco,' is a hybrid or variant where the chlorophyll develops more prominently, giving it its green hue and a slightly sweeter, more complex flavor than standard white cauliflower.
Full nutrition (USDA data · scales with serving)
| Water | 89.5 g |
| Energy | 32.0 kcal |
| Energy | 136 kj |
| Protein | 3.0 g |
| Total lipid (fat) | 0.31 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 3.3 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 57.0 mg |
| Potassium, K | 278 mg |
| Sodium, Na | 259 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 72.6 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.68 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 41.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 41.0 ug |
| Folate, DFE | 41.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 141 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.11 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.11 g |
| Isoleucine | 0.12 g |
| Leucine | 0.18 g |
| Lysine | 0.16 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.07 g |
| Valine | 0.15 g |
| Arginine | 0.15 g |
| Histidine | 0.06 g |
| Alanine | 0.16 g |
| Aspartic acid | 0.36 g |
| Glutamic acid | 0.41 g |
| Glycine | 0.10 g |
| Proline | 0.13 g |
| Serine | 0.16 g |
FAQ
Is green cauliflower the same as broccoli?
No. Green cauliflower (like Broccoflower) is a cultivar of *Brassica oleracea* var. *botrytis*, while broccoli is *Brassica oleracea* var. *italica*. They are related but distinct vegetables with different flavors and textures.
How do I prevent it from getting mushy?
Cook it quickly using methods like steaming, stir-frying, or sautéing until just tender-crisp. Avoid boiling for long periods, which can waterlog the florets.
Why is it called 'cauliflower' if it's green?
The name 'cauliflower' derives from the Latin 'caulis' (stalk) and 'flower.' The green variety simply has more chlorophyll in its curds, but it's still botanically a cauliflower.
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 0.32 kcal/g · 38% calories from protein · 3.3 g fiber · 0.0 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: 0.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.