Cauliflower

Overview

Cauliflower is a cruciferous vegetable providing fiber, B vitamins, and potential isothiocyanates, supporting gut health and antioxidant defenses. Cauliflower is part of the cruciferous vegetable family, which includes broccoli, Brussels sprouts, and cabbage. Cruciferous vegetables support diverse vegetable intake and gut health via fiber.

Food Context

Synergies

• Part of diverse cruciferous intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
• Pair with fat for fat-soluble vitamin absorption; dietary fat enhances the absorption of fat-soluble vitamins

Preparation

• Can be consumed raw, roasted, or steamed; light cooking may preserve some compounds
• Supports gut health via fiber; prebiotic fiber supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	24 kcal	—
Protein	2.4 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	4.7 g	—
Fibre	2.4 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.6 mg	3.3%
Calcium	24 mg	2.4%
Potassium	188 mg	5.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, CAULIFLOWER, FDC ID 2409200, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

5 substances in this food

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

References

• Part of cruciferous vegetable family; cruciferous vegetables support diverse vegetable intake and gut health
• Supports diverse vegetable intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
• Cruciferous vegetables may contain isothiocyanates (ITCs) like sulforaphane, which have shown promising results in reducing oxidative stress