5 Health Benefits of Cauliflower

Cauliflower may not have the bright color of carrots or the bold flavor of onions, but don’t pass it by in the produce aisle.

“Cauliflower is low in calories and sodium, but packed with nutrients like vitamins C and K,” says registered dietitian Julia Zumpano, RD, LD. “It’s also a good source of folate, which helps support healthy cell growth during pregnancy.”

As Zumpano explains, there are many reasons to enjoy this underrated vegetable.

What is cauliflower?

Cauliflower is a cruciferous vegetable, like broccoli and cabbage. It’s actually a flowering plant that we harvest before it has blooms. What we eat are the undeveloped florets — called curds — because they look a bit like cheese curds.

The plant’s long green leaves protect its head from sunlight, which keeps the cauliflower white and mild in flavor. If it’s exposed to too much sun, it can turn yellow or brown and taste bitter. Green cauliflower is a natural hybrid (cross) between cauliflower and broccoli.

Is cauliflower good for you?

Absolutely. Cauliflower is packed with nutrients, antioxidants and fiber. A cup of raw, chopped cauliflower has approximately:

• 27 calories
• 5 grams of carbohydrates
• 2 grams of fiber
• 2 grams of protein
• 32 milligrams of sodium
• 2 grams of sugar

Cauliflower also provides these nutrients:

• 52 milligrams of vitamin C (up to 58% of your daily value or DV)
• 17 micrograms of vitamin K (up to 14% DV)
• 61 micrograms of folate (15% DV)
• 47 milligrams of choline (up to 9% DV)
• 320 milligrams of potassium (7% DV)

Zumpano shares the many health benefits of cauliflower.

1. Supports liver function

Cauliflower is a great source of choline — a nutrient many of us don’t get enough of. Your body needs choline to move fat out of your liver and keep it healthy. It also supports memory, mood and muscle control. “While serious problems from choline deficiency are rare, we should all aim to get more of this important nutrient,” says Zumpano.

Choline is also important for:

• Healthy cell membranes
• Memory and thinking
• Mood regulation
• Muscle control

2. Improves digestion

Cauliflower has fiber and antioxidants that help keep your gut happy. Antioxidants like sulforaphane and glucosinolates ease inflammation, while the fiber supports regular bowel movements.

“Most of us need to get more fiber from foods,” says Zumpano. “Eating more cauliflower can help.”

3. Promotes a healthy pregnancy

Cauliflower is a good source of folate, also called vitamin B9. It’s especially important during pregnancy to support healthy brain and spinal cord development. “Folate lowers the risk of a baby having neural tube defects that affect the brain and spinal cord,” notes Zumpano.

Folate is also essential for making red blood cells, which carry oxygen throughout your body.

4. Supports your immune system

One cup of cauliflower provides more than half of your daily vitamin C — a key nutrient that helps your immune system fight off germs.

Your body also needs vitamin C to:

• Help absorb iron
• Make collagen for healing wounds
• Stop damage from free radicals

5. Builds strong bones

Vitamin K helps your body build proteins that keep bones strong and blood clotting properly. Cauliflower offers a good boost, and research shows that getting enough vitamin K may moderately lower your risk of bone fractures and osteoporosis.

The downsides of cauliflower

There’s no question that cauliflower is a nutritious food. But it can cause unwanted side effects in some people.

Make you gassy

Like other cruciferous vegetables, cauliflower can cause bloating and gas. That’s because it contains fiber and sulfur-based compounds that can ferment in your gut.

“It’s harder for your digestive system to break down the complex fibers in cruciferous vegetables,” explains Zumpano.

May cause an allergic reaction

Although rare, some people are allergic to certain proteins (cruciferin and napin) found in cauliflower and other cruciferous vegetables. This food allergy can cause mild to severe symptoms, including hives, stomach upset, and sneezing and wheezing. In extreme cases, the allergy can cause life-threatening anaphylaxis.

Is raw or cooked cauliflower healthier?

Raw cauliflower provides the most antioxidants. But cooked cauliflower is easier to digest and less likely to upset your stomach. Steaming cauliflower is one way to keep most of the veggie’s antioxidants while cutting down on its gas-inducing properties.

Ways to enjoy cauliflower

Cauliflower has become a vegetable superstar among those who follow low-carbohydrate meal plans, like the keto diet. That’s because cauliflower makes a decent stand-in for higher carbohydrate foods. Try:

• Cauliflower pizza crust
• Cauliflower rice
• Mashed cauliflower

You can also season and cook thick slices of cauliflower steak. “Cauliflower is versatile,” says Zumpano. “It readily absorbs the flavors of whatever you cook it with.”