Health and nutrition
Health and nutrition

All about cauliflower > Health and nutrition

Vitamins, fiber, potassium, magnesium, calcium, iron… cauliflower has many healthful things in its favor! Cauliflower is naturally low in calories, stimulating, and even an appetite-suppressant making them a perfect diet food. What's more, it's a source of energy and many healthful benefits as they provide a natural boost to the body's defenses. It's excellent for the body, rich in vitamin C, particularly when eaten raw, and provides strength and vitality. A 200 g (7 oz.) portion of cooked cauliflower supplies the entire daily requirement of vitamin C. Its fiber and potassium promote good intestinal transit and limit water retention. It's an excellent source of folic acid and potassium and contains vitamins B6 and PP. It can provide protection against strokes when eaten regularly.

Nutritional values per 100 g

Energy : 25 to 33.58 calories
Water : 92.07 g
Proteins : 1.92 g
Carbs : 3.22 g
- Total sugar : 1.91 g
Dietary fiber : 1.75 to 3 g
Salt : 0.08 g

Minerals & oligo-elements
Calcium : 22 mg
Uron : 0.42 mg
Magnesium : 15 mg
Phosphorus : 44 mg
Potassium : 299 to 303 mg
Sodium : 30 mg
Zinc : 0.27 mg
Copper : 0.04 mg
Manganese : 0.16 to 0,2 mg
Selenium : 0.6 µg

Vitamin A : 13,0 IU
Vitamin K : 15.5 µg
Vitamin C : 46,4 to 48.2 mg
Vitamin B1 : 0.05 mg
Vitamin B2 : 0.06 mg
Vitamin B3 : 0.51 mg
Vitamin B5 : 0.67 mg
Vitamin B6 : 0.18 mg
Vitamin E : 0,1 mg
Vitamin K : 16,0 mcg
Folate : 57,0 mcg

Fat & Fatty acids
Fat : 0.28 to 1,0 g
- Saturated fat : 0.06 g
- Monounsaturated fat : 0.02 g
- Polyunsaturated fat : 0.02 
- Omega 3 fatty acid: 37,0 mg
- Omega 6 fatty acid: 11,0 mg
- Omega 9 fatty acid: 0,01 g
Cholesterol : 0

Assessing each cooking method

Cooking in boiling water:
up to 40% of vitamins and certain minerals can be lost. This cooking method, lasting 20 minutes, is better suited to root vegetables: carrots, turnips, rutabaga, Jerusalem artichokes and parsnips. The cooking time should be limited to prevent the dispersal of nutrients.

the preferred cooking method for cauliflower because it allows the minerals to be retained, even though the vitamin C levels can suffer a 30-35% loss due to oxidation. Quick cooking is preferable, about 10 minutes.

Pressure cooker:
30% of vitamins are lost, even though the cooking time is short. When it comes to minerals, using a steamer basket which separates the vegetables from the cooking water seems to be the best way to prevent their loss. Cauliflower can then be eaten "al dente" in just 6-8 minutes.

8-10 minutes is enough to ensure light healthy food and to limit vitamin and mineral loss.
Good to know: mini cauliflowers are available in microwavable baskets. They provide an excellent, quick and easy option. Perfect for the cook in a hurry!

cooked in their own water in a covered pan over gentle heat for 30 minutes, cauliflower loses up to 30% of its vitamins; however the minerals are better preserved by this cooking method.

still crisp thanks to the short cooking time - just 6 to 8 minutes - cauliflower retains all its nutritional properties with no more than 15% vitamin loss. Meanwhile, the minerals are totally preserved. Combine thinly sliced vegetables to create stir-fries full of flavor, color and varied nutrients.


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