Ingredients
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Vegetables
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Cauliflower
Out of season
Season
Dec–Apr
Ruled by
☽ Moon
Calories
30 kcal
Protein
2.5 g
MW reference
1
Cauliflower
Cauliflower reaches its culinary peak between June and October, though hardy British winter varieties ensure a fresh domestic supply through April. While available year-round, the autumn harvest yields the densest, most flavorful heads. A versatile, low-calorie crucifer, it is exceptionally rich in vitamin C, vitamin K, and dietary fiber.
Nutrition facts
Per 100 g
Energy30 kcal / 128 kJ
Protein2.5 g
Carbs4.4 g
— of which sugars2.9 g
Fat0.4 g
— saturated0.1 g
Fibre1.8 g
Salt7 mg Na
Vitamin C56.0 mg
Iron0.42 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Cauliflower, raw · 13-512 · DG
22 samples, autumn and winter, UK grown and imported, pre-packed and loose
Energy & Proximates
Energy30.00kcal
Energy128.00kJ
Water91.10g
Protein2.50g
Fat0.40g
Carbohydrates4.40g
of which sugars2.90g
of which starch0.20g
Fibre (AOAC)1.80g
Fibre (NSP)1.80g
Alcohol—g
Fat Breakdown
Total fat0.40g
Saturated0.09g
Monounsaturated0.04g
Polyunsaturated0.22g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium7.00mg
Potassium252.00mg
Calcium17.00mg
Magnesium12.00mg
Phosphorus37.00mg
Iron0.420mg
Copper0.030mg
Zinc0.300mg
Selenium1.00µg
Iodine—µg
Vitamins
Vitamin A—µg
Vitamin D—µg
Vitamin E0.090mg
Vitamin C56.00mg
Thiamin (B1)0.060mg
Riboflavin (B2)0.090mg
Niacin (B3)0.600mg
Vitamin B60.140mg
Vitamin B12—µg
Folate55.00µg
Recipes using Cauliflower
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