Cauliflower

Overview

Cauliflower is a cruciferous vegetable providing glucosinolate-derived compounds, vitamin C, folate, and fibre at very low energy density [1]. Crucifer isothiocyanates activate Nrf2-linked antioxidant gene networks [1].

Within the BRAIN Diet framework, cauliflower is a low-calorie crucifer substitute in diverse vegetable patterns; folate supports methylation-related pathways [2].

Key Nutritional Highlights

• Crucifer isothiocyanate / Nrf2 interest at very low energy density [1].
• Vitamin C and folate per 100 g; useful in low-carb vegetable diversity [2].
• Milder flavour than broccoli; still requires glucosinolate → ITC conversion for sulforaphane-class effects [1].
• Roasting acceptable; avoid heavy charring of any crucifer.

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	25 kcal	—
Protein	1.9 g	—
Total fat	0.3 g	—
Saturated fat	0.1 g	—
Carbohydrates	5 g	—
Sugars	1.9 g	—
Fibre	2 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Folate	57 µg	14.2%
Vitamin C	48.2 mg	53.6%

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, raw, FDC ID 169986, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

2 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

References

[1] Crucifer isothiocyanate / Nrf2 interest at very low energy density. Houghton & Fassett 2016. Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?

[2] Vitamin C and folate per 100 g; useful in low-carb vegetable diversity. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review