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Cauliflower
Cauliflower is a culinary and nutritional food item and associated with Cauliflower. Per 100 g, it provides an energy density of 22 kcal (92.05 kJ) and features a low glycemic index of 15, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 2.4 g of protein, 5 g of total carbohydrates (including 1.9 g of sugars), 0.2 g of total lipids, and 2.4 g of dietary fiber, alongside a water content of 91.9 g. The lipid fraction includes 0.03 g of saturated fatty acids, 0.01 g of monounsaturated fatty acids, and 0.1 g of polyunsaturated fatty acids.
With respect to micronutrients, minerals, and vitamins, Cauliflower contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (13 mg), magnesium (11 mg), potassium (214 mg), phosphorus (28 mg), iron (0.6 mg), zinc (0.23 mg), selenium (0.6 µg), sodium (26 mg), vitamin E (0.12 mg), and vitamin K (15.5 µg). Additionally, sodium chloride equivalent stands at 0.07 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense.
From a clinical nutrition and meal-planning standpoint, Cauliflower aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Whole-Food Plant-Based (WFPB) Diet, Ketogenic (Keto) Diet, and Low-Carb Diet. Cauliflower is a versatile cruciferous vegetable packed with sulforaphane, choline, and vitamin C with negligible carbs and calories, serving as a primary staple for ketogenic, low-carb, and WFPB diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices and holds a Nutri-Score rating of A (Eco-Score A). In culinary practice, it features in recipes such as Cream Soup with Cauliflower, Grilled Chicken Breast with Buckwheat Groats and Cauliflower, Cauliflower Risotto with Avocado Sauce, Cauliflower Salad with Pears, and Lentil Pilaf with Pineapple and Cauliflower (lighter version), offering versatile ways to build nutrient-dense meals.
Base: 100g
Vegan
Vegetarian
Gluten-free
Lactose-Free
Specification & Key Parameters
IŻŻ • EFSA
9 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Calories / 100g
|
22 kcal (92 kJ) |
Protein / 100g
|
2,4 g |
|
Fat / 100g
|
0,2 g |
Carbs / 100g
|
5,0 g |
|
Fiber / 100g
|
0,0 g |
Glycemic Index (GI)
|
IG 15 |
|
Glycemic Load (GL)
|
GL 3.0 |
Cena / 100g (Walmart)
|
$0.18 |
|
Woda / 100g
|
91,9 g |
Prices calculated for
Walmart
$0.18
/ 100g
Choose grocery chain
Cauliflower (100 g)
Specialist Verified
Kcal
22 kcal
Protein
32%
2.4 g
Fat
3%
0.2 g
Carbohydrates
66%
5 g
fiber: 0 g
IG: 15
PRO Price Comparator & Store Map
Store Prices
Supermarket Chain Price Comparator — Cauliflower
Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.
Cheapest
Auchan
0,17 USD
/ 100 g
Calculate for portions:
(100 g)
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Calculate product cost by selected weight
(
100 g
)
0,17 USD
100 kcal
0,54 USD
20 g protein
1,42 USD
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| Select supermarket chain | 100 g | 100 g | 250 g | 500 g | 1 kg | Find store on map & calculate route |
|---|---|---|---|---|---|---|
Auchan
Cheapest
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Netto
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Aldi
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Carrefour
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Lidl
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Dino
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Kaufland
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Biedronka
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Rewe
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Żabka
+24%
|
0,21 USD | 0,21 USD | 0,53 USD | 1,05 USD | 2,10 USD |
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Contains allergens
3
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)
Calculate for portions:
(100 g)
Macronutrient Distribution
100 g
31
kcal
Protein
2.4g (31% kcal)
Fat
0.2g (6% kcal)
Carbs
5g (63% kcal)
Protein
2.4g
Fat
0.2g
Carbs
5g
Bio-Analysis
Food Product
Cauliflower
31 kcal
B: 2.4g
T: 0.2g
W: 5g
🔍
Looking for a specific mineral or vitamin?
Explore all 56 nutrients organized by category and RDA coverage.
Nutrient
Ash
0.7
g
Nutrient
Beta-carotene
2
µg
Nutrient
Boron
0.2
mg
Nutrient
2% RDA
Calcium
13
mg
Nutrient
2% RDA
Carbohydrate
5
g
Nutrient
Chloride
44
mg
Nutrient
Cholesterol
1
mg
Nutrient
Chromium
0.2
µg
Nutrient
Copper
0.04
mg
Nutrient
Fat
0.2
g
Nutrient
Fatty monounsaturated
0.01
g
Nutrient
Fatty polyunsaturated
0.1
g
Nutrient
Fatty saturated
0.03
g
Nutrient
Fatty trans
1
g
Nutrient
10% RDA
Fiber
2.4
g
Nutrient
Fiber insoluble
1.6
g
Nutrient
Fiber soluble
0.8
g
Nutrient
Folate
57
µg
Nutrient
Fructose
0.97
g
Nutrient
Galactose
1
g
Nutrient
Glucose
0.94
g
Nutrient
1% RDA
Iodine
1
µg
Nutrient
4% RDA
Iron
0.6
mg
Nutrient
Lactose
1
g
Nutrient
Lutein + zeaxanthin
1
mg
Nutrient
3% RDA
Magnesium
11
mg
Nutrient
Manganese
0.23
mg
Nutrient
Molybdenum
10
µg
Nutrient
Omega 3
0.04
g
Nutrient
Omega 6
0.07
g
Nutrient
4% RDA
Phosphorus
28
mg
Nutrient
Phytosterols
18
mg
Nutrient
11% RDA
Potassium
214
mg
Nutrient
5% RDA
Protein
2.4
g
Nutrient
Salt
0.07
g
Nutrient
1% RDA
Selenium
0.6
µg
Nutrient
1% RDA
Sodium
26
mg
Nutrient
Starch
1.4
g
Nutrient
Sucrose
0.2
g
Nutrient
4% RDA
Sugar
1.9
g
Nutrient
Sulfur
37
mg
Nutrient
Vitamin A
2
µg
Nutrient
Vitamin B1 (Thiamin)
0.11
mg
Nutrient
Vitamin B2 (Riboflavin)
0.1
mg
Nutrient
Vitamin B3 (Niacin)
0.6
mg
Nutrient
Vitamin B4 (Choline)
44.3
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.67
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.15
mg
Nutrient
Vitamin B7 (Biotin)
0.2
mg
Nutrient
Vitamin B9 (Folate)
57
µg
Nutrient
Vitamin C (Ascorbic acid)
69
mg
Nutrient
7% RDA
Vitamin D
1
µg
Nutrient
1% RDA
Vitamin E
0.12
mg
Nutrient
21% RDA
Vitamin K
15.5
µg
Nutrient
Water
91.9
g
Nutrient
2% RDA
Zinc
0.23
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Ash | - | 0.7 g | - |
| Beta-carotene | - | 2 µg | - |
| Boron | - | 0.2 mg | - |
| Calcium | - | 13 mg | 2% |
| Carbohydrate | - | 5 g | 2% |
| Chloride | - | 44 mg | - |
| Cholesterol | - | 1 mg | - |
| Chromium | - | 0.2 µg | - |
| Copper | - | 0.04 mg | - |
| Fat | - | 0.2 g | - |
| Fatty monounsaturated | - | 0.01 g | - |
| Fatty polyunsaturated | - | 0.1 g | - |
| Fatty saturated | - | 0.03 g | - |
| Fatty trans | - | 1 g | - |
| Fiber | - | 2.4 g | 10% |
| Fiber insoluble | - | 1.6 g | - |
| Fiber soluble | - | 0.8 g | - |
| Folate | - | 57 µg | - |
| Fructose | - | 0.97 g | - |
| Galactose | - | 1 g | - |
| Glucose | - | 0.94 g | - |
| Iodine | - | 1 µg | 1% |
| Iron | - | 0.6 mg | 4% |
| Lactose | - | 1 g | - |
| Lutein + zeaxanthin | - | 1 mg | - |
| Magnesium | - | 11 mg | 3% |
| Manganese | - | 0.23 mg | - |
| Molybdenum | - | 10 µg | - |
| Omega 3 | - | 0.04 g | - |
| Omega 6 | - | 0.07 g | - |
| Phosphorus | - | 28 mg | 4% |
| Phytosterols | - | 18 mg | - |
| Potassium | - | 214 mg | 11% |
| Protein | - | 2.4 g | 5% |
| Salt | - | 0.07 g | - |
| Selenium | - | 0.6 µg | 1% |
| Sodium | - | 26 mg | 1% |
| Starch | - | 1.4 g | - |
| Sucrose | - | 0.2 g | - |
| Sugar | - | 1.9 g | 4% |
| Sulfur | - | 37 mg | - |
| Vitamin A | - | 2 µg | - |
| Vitamin B1 (Thiamin) | - | 0.11 mg | - |
| Vitamin B2 (Riboflavin) | - | 0.1 mg | - |
| Vitamin B3 (Niacin) | - | 0.6 mg | - |
| Vitamin B4 (Choline) | - | 44.3 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.67 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.15 mg | - |
| Vitamin B7 (Biotin) | - | 0.2 mg | - |
| Vitamin B9 (Folate) | - | 57 µg | - |
| Vitamin C (Ascorbic acid) | - | 69 mg | - |
| Vitamin D | - | 1 µg | 7% |
| Vitamin E | - | 0.12 mg | 1% |
| Vitamin K | - | 15.5 µg | 21% |
| Water | - | 91.9 g | - |
| Zinc | - | 0.23 mg | 2% |
No nutrients matching your search criteria
Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
Glucose Curve
Blood Glucose Curve & Glycemic Index
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Calculate for portions:
(100 g)
Glucose Curve
Blood Glucose Curve (0-180 min)
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Glycemic Load (GL): Low (0.4)
Chart series:
Time horizon:
Clinical Insight (Glycemic Model)
Low glycemic load (GL 0.4) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL)
Low
0.4
GL pts
Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.
Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts
Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.24
🛡️ Glycemic buffering in this meal
Protein (2.4 g), fat (0.2 g), and dietary fiber (2.4 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible)
2.6 g
Simple sugars: 1.9 g
Slowing fiber: 2.4 g
