Cauliflower

Zoom on fibres

• Raw cauliflower contains 2.20 g of fibre per 100 g, which is lower than the average content of raw vegetables (2.43 g per 100 g).

Zoom on proteins

• The protein content of raw cauliflower (1.81 g per 100 g) is slightly lower than the average content found in raw vegetables (1.87 g per 100 g).

Zoom on carbohydrates

• The carbohydrate content of raw cauliflower (2.13 g per 100 g) is lower than the average content found in raw vegetables (4.45 g per 100 g).
• They are in the form of glucose (0.90 g per 100 g) and fructose (0.80 g per 100 g).
• Raw cauliflower is low in sugar* (1.70 g per 100 g) as it contains no more than 5 g per 100 g.

Zoom on lipids

• Its fat content (0.70 g per 100 g) is higher than the average content in raw vegetables (0.56 mg per 100 g).
• Raw cauliflower is low in fat* as it contains less than 3 g per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Raw cauliflower provides a significant amount of potassium with a content representing 13.50% of DRVs, i.e. 270 mg per 100 g.
• The most represented trace element in raw cauliflower is manganese with a content equivalent to 7% of DRVs, i.e. 0.14 mg per 100 g.
• The other minerals and trace elements are present in quantities representing less than 6% of DRVs.

Zoom on vitamins

• Raw cauliflower is a source of:
  • vitamin B9 as it provides the equivalent of 28.10% of DRVs, i.e. 56.20 µg per 100 g;
  • vitamin B6 as it provides the equivalent of 15.71% of DRVs, i.e. 0.22 mg per 100 g.
• It also provides a significant amount of vitamin B5 with a content equivalent to 12% of DRVs, i.e. 0.72 mg per 100 g.
• The other vitamins are present in raw cauliflower in quantities representing less than 6% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• The polyphenols in raw cauliflower are 91.54% lignans.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc.

Steamed cauliflower is low in energy* as it provides an average of 30.10 calories (kcal) per 100 g, i.e. 127 kJ. One cauliflower weighs on average 1.5 kg.

COMPOSITION TABLES

For each nutrient, the tables provide information on the content, minimum and maximum values and percentage of the Dietary Reference Values (DRVs) for 100 g net of steamed cauliflower.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on fibres

• Steamed cauliflower contains 1.80 g of fibre per 100 g, which is lower than the average content found in cooked vegetables (2.89 g per 100 g).

Zoom on proteins

• The protein content of steamed cauliflower (2.56 g per 100 g) is higher than the average content found in cooked vegetables (2 g per 100 g).

Zoom on carbohydrates

• The carbohydrate content of steamed cauliflower (3.41 g per 100 g) is lower than the average content found in cooked vegetables (4.85 g per 100 g).
• They are in the form of glucose (0.90 g per 100 g), fructose (0.80 g per 100 g) and sucrose (0.70 g per 100 g).
• Steamed cauliflower is low in sugar* (2.40 g per 100 g) as it contains no more than 5 g per 100 g.

Zoom on lipids

• Its fat content (0.30 g per 100 g) is lower than the average content in cooked vegetables (0.53 mg per 100 g).
• Steamed cauliflower is fat-free* as it contains less than 0.5 g of fat per 100 g.

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods. 

Zoom on minerals and trace elements

• Steamed cauliflower is a source of potassium as it provides the equivalent of 15% of DRVs, i.e. 300 mg per 100 g.
• The most represented trace element in steamed cauliflower, after potassium, is manganese with a content equivalent to 8% of DRVs, i.e. 0.16 mg per 100 g.
• The other minerals and trace elements are present in quantities representing less than 7% of DRVs.

Zoom on vitamins

• Steamed cauliflower is a source of:
  • vitamin B9 as it provides the equivalent of 27.15% of DRVs, i.e. 54.30 µg per 100 g;
  • vitamin C as it provides the equivalent of 26.75% of DRVs, i.e. 21.40 mg per 100 g;
  • vitamin B5 as it provides the equivalent of 15.67% of DRVs, i.e. 0.94 mg per 100 g. According to the Ciqual 2020 table, steamed cauliflower is, after mushrooms and avocados, the vegetable that contains the most vitamin B5.
• It also provides significant amounts of vitamin K1 and vitamin B6. In fact, it provides the equivalent of:
  • 10.84 % of DRVs for vitamin K1, i.e. 8.13 µg per 100 g;
  • 9.29% of DRVs for vitamin B6, i.e. 0.13 mg per 100 g.
• The other vitamins are present in steamed cauliflower in quantities of less than 5% of DRVs.

*Calculation made: Beta-Carotene / 6 + retinol

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• Cauliflower contains almost as many flavonoids (mainly in the form of quercetin, from the flavonol family) as phenolic acids (in the form of hydroxycinnamic acids).

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of steamed cauliflower, the following claims may be used:

NUTRITION CLAIMS OF STEAMED CAULIFLOWER

• Low in energy (100 g of steamed cauliflower provide less than 40 kcal)
• Fat-free (100 g of steamed cauliflower contain less than 0.5 g of fat)
• Low in sugar (100 g of steamed cauliflower contain less than 5 g of sugar)
• Source of vitamin B9 (100 g of steamed cauliflower provide the equivalent of more than 15% of DRVs)
• Source of vitamin C (100 g of steamed cauliflower provide the equivalent of more than 15% of DRVs)
• Source of vitamin B5 (100 g of steamed cauliflower provide the equivalent of more than 15% of DRVs)
• Source of potassium (100 g of steamed cauliflower provide the equivalent of more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of steamed cauliflower)

Folates or vitamin B9

• Folates contribute to:
  • maternal tissue growth during pregnancy,
  • normal amino acid synthesis,
  • normal blood formation,
  • normal homocysteine metabolism,
  • normal psychological function,
  • normal function of the immune system,
  • reduction of tiredness and fatigue.

• Folates have a role in the process of cell division.

Vitamin C

• Vitamin C contributes to:
  • normal function of the immune system during and after intense physical exercise,
  • normal collagen formation for the normal function of blood vessels,
  • normal collagen formation for the normal function of bones,
  • normal collagen formation for the normal function of cartilage,
  • normal collagen formation for the normal function of gums,
  • normal collagen formation for the normal function of skin,
  • normal collagen formation for the normal function of teeth,
  • normal energy-yielding metabolism,
  • normal functioning of the nervous system,
  • normal psychological function,
  • normal function of the immune system,
  • protection of cells from oxidative stress,
  • reduction of tiredness and fatigue,
  • regeneration of the reduced form of vitamin E.
• Vitamin C increases iron absorption.

Vitamin B5 or pantothenic acid

• Pantothenic acid contributes to:
  • normal energy-yielding metabolism,
  • normal mental performance,
  • normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters,
  • reduction of tiredness and fatigue.

Potassium

• Potassium contributes to:
  • normal functioning of the nervous system,
  • normal muscle function,
  • maintenance of normal blood pressure.