Detox
Cauliflower
A versatile cruciferous vegetable that shares broccoli's detox-supporting compounds in a milder, lower-calorie package.
Detox
Immunity
Gut Health
Serving
1 cup chopped, cooked (124g)
Calories Per Serving
29
Key nutrients
Vitamin C, fiber, choline, glucosinolates
Nutrient density
295
Why it’s worth eating
Cauliflower is high in vitamin C, fiber, and antioxidants. It’s low in calories and supports digestion and immunity. Try it roasted, as a rice substitute, or in soups and salads.
What you may notice
Digestive comfort
Bloating frequency
Markers worth tracking
Liver enzyme panel
Fasting blood glucose
How to eat it
Roast or steam rather than boil, boiling leaches out more of the water-soluble vitamin C and B vitamins.
Pairs well with
Mustard powder or radish, supplies the enzyme that helps activate cauliflower's detox compounds after cooking
Healthy fats, helps absorb fat-soluble nutrients when roasted with oil
Storage
Refrigerate in a perforated bag; use within a week before it starts to develop dark spots.
The numbers, per 1 cup chopped, cooked (124g)
14%
Vitamin K
0%
Vitamin A
61%
Vitamin C
2%
Calcium
2%
Iron
3%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.9g
Cauliflower, cooked, boiled, drained (FDC 170398)
Evidence
D
HONEST FLAG: essentially no cauliflower-specific whole-food clinical evidence. Total glucosinolate concentrations are lower than broccoli or Brussels sprouts.
Study dose vs. serving
No established food-specific dose-response.
No food-specific human clinical trial located; appears only within pooled cruciferous-vegetable cohort analyses.
Use caution if
You have IBS or are FODMAP-sensitive, cauliflower is a common trigger in large amounts
You have hypothyroidism, contains goitrogens; cooking reduces this
Details
Type
Fruits & Veg
Season
Autumn-winter, cold-hardy
Forms
Fresh, frozen, riced
Price
Budget
Bioactive
Sinigrin and glucobrassicin (glucosinolates)
Heat stable
No - myrosinase is heat-inactivated. Chop raw and rest, steam lightly rather than boil, or add raw mustard or daikon powder to cooked crucifers to restore conversion.
Watch
Boiling leaches glucosinolates into cooking water.
Reliability
4 / 5
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