Cauliflower, raw
FDC 169986cup chopped (1/2" pieces) (107 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 95 · +2 vs Vegetables medianCauliflower, raw carries a Nutrient Density Score of 95 of 100, placing it rank 26 of 60 among vegetables in the Elite band. For just 25 calories per 100 grams, it supplies 54% of the Daily Value for vitamin C, an excellent showing for a food this unassuming.
Cauliflower roasts, rices, or steams well, and a cup chopped into half-inch pieces, roughly 107 grams, fits easily into a stir-fry or as a mash substitute. There are no flagged limits here, so it is a straightforward, low-calorie vegetable with few caveats attached.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | 1% |
| Total fat | 0.28 g | 0% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 30 mg | 1% |
| Carbohydrate | 5 g | 2% |
| Dietary fiber | 2 g | 7% |
| Sugars | 1.9 g | |
| Protein | 1.9 g | 4% |
| Potassium | 299 mg | 6% |
| Calcium | 22 mg | 2% |
| Iron | 0.42 mg | 2% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 48 mg | 54% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | 1% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 32 mg | 1% |
| Carbohydrate | 5.3 g | 2% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 2 g | |
| Protein | 2.1 g | 4% |
| Potassium | 320 mg | 7% |
| Calcium | 24 mg | 2% |
| Iron | 0.45 mg | 2% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 52 mg | 57% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.09 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169986Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Radishes, rawDensity 95 vs 95Cabbage, rawDensity 95 vs 95Radicchio, rawDensity 96 vs 95