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Nutritional breakdown of cauliflower
According to the USDA National Nutrient Database, one cup of chopped raw cauliflower (1/2 inch pieces, about 107 grams) contains 27 calories, 2 grams of protein, 0.3 grams of fat, and 5 grams of carbohydrate (including 2.1 grams of fiber and 2 grams of sugar).
Eating one cup of raw cauliflower will provide 77% of your vitamin C needs, 20% of vitamin K, 10% or more of vitamin B-6 and folate needs for the day, as well as smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium and manganese.
How to incorporate more cauliflower into your diet
An excellent substitute for traditional pizza crust - made from cauliflower.
Cauliflower is most commonly found fresh or frozen. When choosing fresh cauliflower, look for a firm head with no dark spots and bright green leaves attached to the stem. Store in the refrigerator in a plastic bag for up to five days.
New and trendy ways to use cauliflower include cauliflower crust pizza, cauliflower "rice" and buffalo cauliflower "wings."
Try some of these delicious, healthy recipes that incorporate cauliflower:
Potential health risks of consuming cauliflower
Foods that are high in fiber such as beans, cabbage, cauliflower, broccoli, lentils, Brussels sprouts, onions, whole grains and cereals may cause increased bloating and flatulence however most people can tolerate these foods in proper portions.
Since vegetables and whole grains are a healthy part of the diet, increase your intake of these foods gradually and monitor your symptoms to determine which foods could be causing bloating.
If you are taking blood-thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or fewer foods containing vitamin K, which plays a large role in blood clotting.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.
If you enjoyed reading about the potential health benefits of cauliflower, take a look at our collection of articles about other vegetables.
Alternatively, read our article about the top 10 healthy foods for your daily diet.