Cauliflower is doing a lot these days. Not only is it a vitamin-packed vegetable in its own right, but cauliflower is also doing double duty as an ingredient in low-carb pizza crust and mashed “potatoes.”
And, when you look at the nutritional benefits of cauliflower, it makes sense why this cruciferous veggie is popping up in so many unexpected places.
Cauliflower is rich in folate, a B vitamin, as well as vitamin C, vitamin K and fiber, Debbie Petitpain, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
“Plus, its mild flavor profile makes it easy to use as a substitute for starches, such as potato, rice and flour,” she says. That, along with cauliflower’s low calorie and carb count, makes it an appealing option for people looking to manage their blood sugar or weight, Petitpain adds.
Here’s why cauliflower has become such an all-star vegetable.
Cauliflower nutrition
In one cup of chopped raw cauliflower, you’ll find:
- 27 calories
- 2 grams protein
- 0.3 grams fat
- 5 grams carbohydrates
- 2 grams fiber
Cauliflower benefits
Cauliflower, like all cruciferous vegetables, is part of the cabbage family, registered dietitian Grace Derocha, tells TODAY.com. “They’re just different parts of the cabbage,” she says.
Right off the bat, know that it’s a great source of vitamin C. In a single floret — “literally one piece of cauliflower” — you’ll get at least 10% of your daily vitamin C, adds Derocha, who is also a spokesperson for the Academy of Nutrition and Dietetics.
Cauliflower is also rich in vitamin B-9, also called folate, which is necessary for development in childhood and pregnancy. A cup of cauliflower also contains 20% of your daily vitamin K, Derocha says, which we need for proper blood clotting and wound healing. Note that cauliflower also comes with a bit of fiber and protein, which can aid in feelings of satiety and fullness, Derocha says.
Additionally, cauliflower contains choline, which is helpful for both sleep and muscle…
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