Nutritional Value of Cauliflower | How Many Calories in Cauliflower?

by Abbas Jahangir · Published August 24, 2021 · Updated August 24, 2021

What makes cauliflower so popular is that it has a potato-like texture; but it does not contain carbohydrates. The American Institute for Cancer Research has placed cauliflower on its list of cancer-fighting vegetables. A cruciferous vegetable, it is said to be an excellent source of Vitamins B, C, K, manganese, potassium, foliate, as well as omega 3 and chlorine. Interestingly, it contains almost as much vitamin C as an orange.

Finally, it’s neutral in flavor, which means you can cook it the way you want and cook it whenever you want. This versatile vegetable helps you lose weight or maintain a steady weight. Cauliflower is rich in omega 3 fatty acids, which can increase the response to insulin by stimulating the secretion of leptin. Leptin is one of the hormones that regulates body weight and increases metabolism. Cauliflower is low in calories but differs according to the cooking method.

How Many Calories in Cauliflower?

When trying to lose weight, starchy vegetables like cauliflower are one of the few foods that can be consumed in unlimited quantities.

So how many calories in fresh raw cauliflower you can consume?

The calorie of 1 half portion of fresh cauliflower is 19 kcal.
1 kg of cauliflower corresponds to 250 calories.
1 plate of fresh cauliflower is around 38 kcal.

Described as the king of the cabbage family, cauliflower can be prepared by various methods such as steaming, frying and roasting. In this case, the question of how many calories in cauliflower may vary depending on your cooking method and the ingredients you add.

Nutritional Value of Cauliflower

When the nutritional value table of cauliflower, the indispensable vegetable of diets, is examined, it is possible to see its benefits closely. Cauliflower, rich in fiber with its satiating feature, offers a nutritious dish even with a single portion. The nutritional value of 100 grams of cauliflower is as follows:

Carbs: 4.97 g
Protein: 1.92 g
Fat: 0.28 g
Fiber: 2 g
Calcium: 22mg
Vitamin C: 48.2 mg

How Many Calories in Boiled Cauliflower?

Like its green cousin broccoli, cauliflower is among the vegetables that can be consumed only by boiling. But overcooking can cause a loss of nutrients, especially vitamin C. The low calorie content of well-cooked cauliflower is one of the reasons why most people prefer cauliflower.

You can take a look at the answer to the question of how many calories in cooked cauliflower below.

1 half serving of boiled cauliflower is 17 kcal.
1 medium portion of boiled cauliflower has an average of 35 kcal.
500 g of boiled cauliflower corresponds to 115 calories.

How Many Calories in Roast Cauliflower?

Fried cauliflower, which is seen as an alternative to fried chicken, is one of the delicious dishes. However, due to the use of oil in the cooking stage, the amount of calories is slightly higher than other methods.

1 medium portion of fried cauliflower (100 grams) of your choice is 185 kcal.
The calorie of 1 piece of cauliflower fried in 30 grams is between 55-60 kcal.
A large fry of cauliflower is high in calories and its amount is 220 kcal.

How Many Calories in Baked Cauliflower?

Baked cauliflower is a delicious and healthy option that’s nice and crunchy on the outside and soft and moist on the inside.

1 plate of baked cauliflower reaches 213 kcal with the bechamel sauce or cheddar cheese you add.
Half a serving of baked cauliflower is 60 kcal.
When you expand your half portion a little, the calorie amount can be up to 70-80 kcal.

How Many Calories in Minced Cauliflower?

Minced meat, which is included in most vegetable dishes, can also accompany cauliflower. How many calories are in ground cauliflower? The healthy and satisfying cauliflower calorie counts are as follows:

The calorie equivalent of your choice of medium portion of cauliflower with ground beef, which is more fatty than its boiled form, is 330 kcal.
If the portions are kept small, less than half a portion of cauliflower with minced meat is 100 kcal.
100 g of minced cauliflower is around 110-120 kcal.

Tips for Cooking Cauliflower the Healthiest

Cauliflower can be cooked using a variety of methods. Some common methods are steaming, boiling, sautéing, frying and microwaving. Cauliflower should be cooked until tender. If cooked for too long, the flowers will pull apart and steam. The leaves, stems and flowers can be eaten raw or cooked. It can be eaten raw, cut on its own and added to salads. When cooked, it can be eaten alone or as a side dish with any sauce. It is also often added to other dishes such as stir-fries, pastas, desserts, omelets, soups, and casseroles.

While following your cauliflower diet, there are some tips that you should keep in mind so that the vegetable does not lose its nutritional value:

Do not overcook the cauliflower. Overcooking will cause it to break down, lose color, lose flavor and lose many nutrients.
When blanching or cooking cauliflower, maintain white by adding 1 or 2 tablespoons of lemon juice, 1 tablespoon of vinegar, or 1 cup of milk. The milk will also give the cauliflower a sweeter flavor.
For a delicious side dish, you can serve cauliflower with cheese sauce.
While the cauliflower is cooking whole, after you cut off the leaves and part of the core, you can make an “X” about 1/2 (half) inch deep from the bottom of the core to speed up the cooking time.
Throwing a few pieces of bread into the water while cooking cauliflower removes the offensive odor.
Do not cook cauliflower in aluminum or iron pots, as the chemicals in the cauliflower react with the metals in the pots and cause the cauliflower to discolor.

What Causes Excessive Consumption of Cauliflower?

If you eat too much cruciferous vegetables like cauliflower, it can interfere with your body’s absorption of iodine.
Characterized by metabolism, cold sensitivity, dry hair and skin problems, difficulty thinking, and weight gain, hypothyroidism can occur if you eat an almost entirely cruciferous diet.
Another potential side effect of consuming too much cauliflower is gas. Bloating and abdominal problems accompanying gas can also bother you.
If you’re on blood-thinning medication, too much cauliflower can interfere with the medication’s effectiveness. It is always better to follow a rounded diet rather than concentrating on a single food.