Oct. 20. 2016
Written By:
McKel (Hill) Kooienga
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Next up in the NS Kitchen series where I’ll break down the nutrition facts and health benefits of the most common whole food ingredients is the super versatile and packed with nutrients all-star cauliflower. Cauliflower is adaptable to so many flavors and textures which is why I love cooking with this veggie. Keep reading to nerd out with me about all of the nutrition information of cauliflower and ways you can use the cruciferous veggie in healthy recipes!

THE 101

Cauliflower is a vegetable that’s a part of the cruciferous vegetable family (alongside broccoli, kale, cabbage, etc.), which lends itself to having tremendous health benefits. Cauliflower is white in color and grown in a “head”, which looks similar to broccoli, only more dense. Cauliflower comes in a variety of colors including the most recognized white but also orange, green and purple. All varieties of cauliflower have a slightly nutty flavor, are mild, semi-bitter, and taste close to broccoli. I love incorporating this nutrient rich vegetable in so many ways.


Raw, roasted, steamed, mashed, or pureed. Cauliflower is extremely versatile and can be used in just about any recipe ranging from baking to desserts. My favorite way to enjoy it is roasted or in some of the recipes on the blog like Curry Cashew Cauliflower SoupCauliflower Pizza Crust, and Simply Cauliflower Rice.


*per 1 cup, 100g

  • Fiber | 1 cup of cauliflower contains 3g fiber
  • Protein | 1 cup of cauliflower contains 2g protein
  • Vitamin C | 77% DV
  • Vitamin K | 20% DV
  • Vitamin B6 | 11% DV
  • Folate | 14% DV
  • Manganese | 8% DV
  • Antioxidants |  phytonutrients such as beta-carotene, cinnamic acid, ferulic acid, kaempferol, beta-cryptoxanthin, caffeic acid, quercetin, and rutin.
  • Glucosinolates | glucobrassicin, glucoraphanin, and gluconasturtiian. Mainly glucobrassicin–> which converts into isothyocinate–> which converts into indole-3-carbinol (a.k.a. I3C) which is a powerful anti-inflammatory compound (fancy process for saying it helps with chronic inflammatory disease, cardiovascular disease, and oxidative stress)
  • Sulforaphane
  • DIM (diindoleylmehtane) }a phytonutrient and plant indole found in most cruciferous vegetables, most notably studied with cancer prevention and anti-estrogenic properties for prostate, ovarian, cervical, and breast cancers.

Cauliflower has tremendous compounds involved in cancer protection that also help with anti-inflammation, cardiovascular benefits, digestive health (sulforaphane found in cauliflower helps protect the digestive lining and prevents bacterial overgrowth such as H. pylori.), and detoxification support (phase I and phase II). Although cauliflower hasn’t been individually studied, diets containing cauliflower and other members cruciferous vegetable family have been studied most in relation to cancer protection. As with most fruits and vegetables, broccoli contains great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.


Health food stores, grocery stores, or farmers markets.


Try adding chopped or steamed cauliflower to other dishes to increase the “bulk” or volume without adding many calories. It’s also a great way to sneak in extra veggies into your diet.


Cauliflower Pizza Crust

Simply Cauliflower Rice

Buffalo Cauliflower Bites

Cauliflower Steaks with Mint Chutney

Curry Cashew Cauliflower Soup


What nutrition information do you guys want to know more about? I love breaking it down for you guys, so share what you’d like to learn from Nutrition Stripped in the comments below! Or if you have a favorite way to eat grapefruit, share it in the comments, too!

xx McKel

Photo by Kelsey Cherry

p.s. Want to learn how to live a whole foods lifestyle do you can feel amazing? Sign up for 1-1 nutrition coaching with yours truly to learn how amazing your body is supposed to feel!