The Incredible Health Benefits of Cauliflower

Live Well Diary Team

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Cauliflower is frequently underestimated but this cruciferous powerhouse is a healthy option to include in your diet.

Cauliflower is often underrated, but this cruciferous gem is one of the healthiest options to include daily.

Why cauliflower is a powerhouse vegetable

This particular vegetable, from the cruciferous family like the broccoli, is rich in vitamins C and K, which greatly enhance the system and support proper blood clotting. It contains a number of B vitamins, such as folate, vital in cell growth and development.

One standout feature of cauliflower is its high fibre content. Fibre is a part of maintaining a diet as it helps with digestion, stabilises blood sugar levels and gives us a sense of satisfaction after eating. Incorporating cauliflower into your meals can help you effortlessly achieve your daily fibre goals.

It contains antioxidants renowned for combatting stress and lowering the likelihood of developing diseases.

cauliflower - nutrients
Another health benefit that sets cauliflower apart is its anti-inflammatory properties.

In addition to its nutritional profile, its versatility makes it a highly desirable vegetable to eat.

In the following sections, we will explore the health advantages. Discover innovative methods to include this humble vegetable in your everyday meals. Prepare yourself to discover the capabilities of cauliflower and set off on a path towards achieving health and overall well-being.

Nutritional profile of cauliflower [1]

Per 100 g

Water 92.1g
Energy 25kcal
Energy 104kJ
Protein 1.92g
Total lipid (fat) 0.28g
Ash 0.76g
Carbohydrate, by difference 4.97g
Fibre, total dietary 2g
Sugars, total including NLEA 1.91g
Sucrose 0g
Glucose 0.94g
Fructose 0.97g
Lactose 0g
Maltose 0g
Galactose 0g
Calcium, Ca 22mg
Iron, Fe 0.42mg
Magnesium, Mg 15mg
Phosphorus, P 44mg
Potassium, K 299mg
Sodium, Na 30mg
Zinc, Zn 0.27mg
Copper, Cu 0.039mg
Manganese, Mn 0.155mg
Selenium, Se 0.6µg
Fluoride, F 1µg
Vitamin C, total ascorbic acid 48.2mg
Thiamin 0.05mg
Riboflavin 0.06mg
Niacin 0.507mg
Pantothenic acid 0.667mg
Vitamin B-6 0.184mg
Folate, total 57µg
Folic acid 0µg
Folate, food 57µg
Folate, DFE 57µg
Choline, total 44.3mg
Vitamin B-12 0µg
Vitamin B-12, added 0µg
Vitamin A, RAE 0µg
Retinol 0µg
Carotene, beta 0µg
Carotene, alpha 0µg
Cryptoxanthin, beta 0µg
Vitamin A, IU 0IU
Lycopene 0µg
Lutein + zeaxanthin 1µg
Vitamin E (alpha-tocopherol) 0.08mg
Vitamin E, added 0mg
Tocopherol, beta 0mg
Tocopherol, gamma 0.2mg
Tocopherol, delta 0mg
Vitamin D (D2 + D3), International Units 0IU
Vitamin D (D2 + D3) 0µg
Vitamin K (phylloquinone) 15.5µg
Vitamin K (Dihydrophylloquinone) 0µg
Vitamin K (Menaquinone-4) 0µg
Fatty acids, total saturated 0.13g

SFA 4:0 0g
SFA 6:0 0g
SFA 8:0 0g
SFA 10:0 0.018g
SFA 12:0 0g
SFA 14:0 0g
SFA 15:0 0.002g
SFA 16:0 0.093g
SFA 17:0 0.001g
SFA 18:0 0.009g
SFA 20:0 0.003g
SFA 22:0 0.002g
SFA 24:0 0.002g
Fatty acids, total monounsaturated 0.034g
MUFA 14:1 0.002g
MUFA 15:1 0g
MUFA 16:1 0.003g
MUFA 16:1 c 0.003g
MUFA 17:1 0g
MUFA 18:1 0.027g
MUFA 18:1 c 0.027g
MUFA 20:1 0g
MUFA 22:1 0g
MUFA 22:1 c 0g
MUFA 24:1 c 0.002g
Fatty acids, total polyunsaturated 0.031g
PUFA 18:2 0.016g
PUFA 18:2 n-6 c,c 0.013g
PUFA 18:2 CLAs 0.003g
PUFA 18:3 0.015g
PUFA 18:3 n-3 c,c,c (ALA) 0.015g
PUFA 18:3 n-6 c,c,c 0g
PUFA 18:4 0g
PUFA 20:2 n-6 c,c 0g
PUFA 20:3 0g
PUFA 20:3 n-3 0g
PUFA 20:3 n-6 0g
PUFA 20:4 0g
PUFA 20:5 n-3 (EPA) 0g
PUFA 22:4 0g
PUFA 22:5 n-3 (DPA) 0g
PUFA 22:6 n-3 (DHA) 0g
Fatty acids, total trans 0g
Fatty acids, total trans-monoenoic 0g
TFA 16:1 t 0g
TFA 22:1 t 0g
TFA 18:2 t not further defined 0g
Fatty acids, total trans-polyenoic 0g
Cholesterol 0mg
Tryptophan 0.02g
Threonine 0.076g
Isoleucine 0.071g
Leucine 0.106g
Lysine 0.217g
Methionine 0.02g
Cystine 0.02g
Phenylalanine 0.065g
Tyrosine 0.051g
Valine 0.125g
Arginine 0.086g
Histidine 0.056g
Alanine 0.116g
Aspartic acid 0.177g
Glutamic acid. 0.257g
Glycine 0.071g
Proline 0.071g
Serine 0.086g
Alcohol, ethyl 0g
Caffeine 0mg
Theobromine 0mg

Sulforaphane and glucosinolates

Sulforaphane, a natural compound found abundantly in cauliflower, has recently gained some attention for its potential to combat cancer cells. Numerous studies have shown that sulforaphane can inhibit cancer cell growth. [2] [3] It functions by stimulating enzymes that help in detoxifying and eliminating substances that can cause cancer.

Glucosinolates are another group of beneficial compounds. When consumed, it helps to break down glucosinolates into compounds scientifically shown to have inflammatory properties. These substances aid in diminishing stress, thwarting DNA harm and inhibiting the proliferation of cancer cells.

Promoting digestive health

A fantastic source of dietary fibre. Fibre helps regulate bowel movements, improve digestion, and prevent gastrointestinal issues.

It contains compounds like sulforaphane that support detoxification processes in the body.

Its high fibre content makes you feel full, reducing overeating and aiding in weight management.

Anti-inflammatory benefits

Indole-3-carbinol (I3C), which is present in vegetables like cauliflower, plays a role in providing anti-inflammatory advantages. I3C has been the subject of research due to its potential for reducing inflammation in the body. Numerous studies have shown results in this regard. [4] [5]

Cauliflower for heart health

Fibre helps to lower cholesterol levels by binding to cholesterol in the digestive system and aiding in elimination. It can reduce LDL (cholesterol). Potentially prevent the buildup of plaque in the arteries. [6] [7]

Potassium, another nutrient found abundantly in cauliflower, is essential for maintaining proper heart function. This cauliflower mineral helps regulate blood pressure by counteracting the effects of sodium. By promoting healthy blood pressure levels, cauliflower helps to reduce the strain on the heart and lowers the chance of hypertension and cardiovascular conditions. [8]

A source of folate, a B vitamin, helps in heart health. Folate helps bring the levels of homocysteine, an amino acid that, in quantities, can potentially raise the risk of heart disease. [9]

Incorporating into your diet

One popular way to enjoy it is by making cauliflower rice. Just put the florets in a blender or food processor until they kinda look like rice grains. Then sauté in a pan with a bit of oil and preferred seasonings. This low-carb alternative to rice is also a base for stir-fries, grain bowls, and even sushi rolls.

Making cauliflower crust pizza is another creative way to incorporate it into your diet. Create a gluten-free and nutrient-rich pizza crust by combining cauliflower rice with eggs, cheese, and herbs. Top it with vegetables, lean proteins, and a sprinkle of cheese.

cauliflower - cook

For a comforting and creamy option, try cauliflower mashed potatoes. Boil the florets until tender, then blend them with butter, garlic, and seasoning. A creamy and flavourful side dish with much fewer calories and carbohydrates than traditional mashed potatoes.

A fan of spicy food? Buffalo cauliflower bites are a must-try. Simply coat the florets in a hot sauce, melted butter, and spices, then bake until crispy. These tangy and spicy bites make a perfect appetiser or a healthy alternative to traditional buffalo wings.

Lastly, don’t forget about cauliflower soup. Blend florets with vegetable broth, herbs, and spices, creating a velvety soup. Add some roasted florets on top for an extra crunch and flavour.


We hope you found our blog post on the health benefits of cauliflower informative and eye-opening. It may be a humble vegetable, but its nutritional profile and health benefits are remarkable.

So, why not experiment with some delicious recipes and reap all its incredible health benefits?

Here’s to your health and enjoying the amazing benefits of cauliflower!


[1] “FoodData Central.”, 2020,

[2] National Cancer Institute. “Cruciferous Vegetables and Cancer Prevention.” National Cancer Institute,, 2010,

[3] Zhou, T. ., Zhou, M., Tong, C., & Zhuo, M. (2022). Cauliflower bioactive compound sulforaphane inhibits breast cancer development by suppressing NF-κB /MMP-9 signaling pathway expression: Suppressing NF-κB /MMP-9 signaling with sulforaphane. Cellular and Molecular Biology, 68(4), 134–143.

[4] Katz, E., Nisani, S., & Chamovitz, D. A. (2018). Indole-3-carbinol: a plant hormone combatting cancer. F1000Research, 7, F1000 Faculty Rev-689.

[5] Larocca, M., Perna, A. M., Simonetti, A., Gambacorta, E., Iannuzzi, A., Perucatti, A., & Rossano, R. (2017). Antioxidant and anti-inflammatory effects of cauliflower leaf powder-enriched diet against LPS induced toxicity in rabbits. Food & function, 8(9), 3288–3296.

[6] Blekkenhorst, L. C., Sim, M., Bondonno, C. P., Bondonno, N. P., Ward, N. C., Prince, R. L., Devine, A., Lewis, J. R., & Hodgson, J. M. (2018). Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutrients, 10(5), 595.

[7] “Broccoli and Related Veggies May Boost Blood Vessel Health.” Harvard Health, 1 Nov. 2020,

[8] Weaver C. M. (2013). Potassium and health. Advances in nutrition (Bethesda, Md.), 4(3), 368S–77S.

[9] Verhaar, M.C., et al. “Folates and Cardiovascular Disease.” Arteriosclerosis, Thrombosis, and Vascular Biology, vol. 22, no. 1, Jan. 2002, pp. 6–13,

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