Cauliflower
A versatile cruciferous vegetable that shares broccoli's detox-supporting compounds in a milder, lower-calorie package.
Detox
Gut Health
Heart Health
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.
Cauliflower
Per
1 cup chopped, cooked (124g)
Calories
29
Vitamin K
14%
Vitamin A
0%
Vitamin C
61%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
3%
Potassium
4%
Calcium
2%
Fiber
2.9g
Nutrition Highlights
Vitamin C, fiber, choline, glucosinolates
Fuhrman ANDI chart, cooked, 1.5 cups
Nutrition Density Score (ANDI Score)
295
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Roast or steam rather than boil — boiling leaches out more of the water-soluble vitamin C and B vitamins.
Absorption Boost
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
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
Storage
Refrigerate in a perforated bag; use within a week before it starts to develop dark spots.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Bloating frequency
Objective
(Quarterly)
Liver enzyme panel
Fasting blood glucose