Group · Vegetables
Cauliflower
Cauliflower is a vegetable from the large brassica family, recognisable by its lovely white head formed of tight little florets. It is also found in coloured varieties (green, purple, orange) and as romanesco with its geometric points. Light and low in calories, it has just 20.9 kcal per 100 g, with 1.6 g of carbohydrate, 1.6 g of protein and 2 g of fibre. It is a great ally in a balanced, slimming-minded diet. Versatile in the kitchen, it can be enjoyed raw, steamed, roasted or puréed. Rich in water and fibre, it brings volume and fullness without adding to the calorie count of your meals.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 21 kcal |
| Kilojoules | 87 kJ |
| Protein | 1,6 g |
| Carbohydrate | 1,6 g |
| Fat | 0,5 g |
| Fibre | 2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K113,8 µg18 %
- Vitamin C9,7 mg12 %
- Potassium238 mg12 %
- Omega-3 ALA0,15 g8 %
- Manganese0,12 mg6 %
- Copper0,05 mg5 %
- Phosphorus34 mg5 %
- Vitamin B50,23 mg4 %
- Vitamin B9dietary folate equivalents78,8 µg
See the other 8 nutrients
- Magnesium12,9 mg3 %
- Calcium19,2 mg2 %
- Iron0,31 mg2 %
- Zinc0,22 mg2 %
- Vitamin B30,21 mg1 %
- Vitamin E0,07 mg1 %
- Omega-6 LA0,05 g0 %
- Vitamin A2,08 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Cauliflower suits a thousand preparations. Raw, cut it into small florets for drinks or crunchy salads. Cooked, favour gentle steaming to preserve its vitamins and limit its characteristic sulphurous smell. You can also roast it in the oven with a drizzle of oil, reduce it to couscous (the famous cauliflower « rice« ) or a creamy soup. A portion of 150 to 200 g makes a good base for a tasty, filling meal.
Nutrition facts and benefits. With its 20.9 kcal per 100 g, cauliflower is among the vegetables lowest in calories. Its 2 g of fibre support digestion and fullness, while its low glycaemic index makes it an interesting food for weight control. It provides vitamin C, vitamin K, potassium and sulphur compounds typical of brassicas. To vary things, alternate it with its cousins broccoli and Brussels sprouts, just as low in calories. You will find more ideas in the vegetable family.
Seasonality and storage. Cauliflower is harvested mostly from autumn to early spring. Choose a firm, very white head with green leaves. Keep it for a few days in the fridge in the vegetable drawer. It freezes perfectly after quick blanching, handy for batch cooking sessions.
Tips for active people. Low in calories but voluminous, cauliflower is ideal during a cutting or fat-loss phase: it fills the plate without excess energy. As « rice » or mash, it is a good substitute for denser starchy foods in a light evening meal. Combine it with a source of protein (egg, fish, poultry) and a little healthy fat for a complete recovery dish. To top up your protein intake, take a look at our protein snack ideas.
Points to watch. Cauliflower can cause bloating in sensitive people: start with small amounts and favour well-done cooking. Avoid drowning it in béchamel sauces or grilled cheese if you are watching your weight, as this significantly raises the calorie count. A touch of spices, herbs or lemon juice is enough to bring out the best in it.
- Raw in sticks for healthy snacking
- Steamed to preserve vitamins and minerals
- Roasted in the oven for a more pronounced taste
- Puréed or in soup for a comforting meal