Cauliflower (Green, Cooked, No Salt Added)
Cauliflower, especially when cooked without salt, is a nutrient-dense vegetable that packs a variety of essential vitamins and minerals. This green variety is low in calories but rich in dietary fiber, vitamins, and minerals, making it an excellent choice for those seeking a healthy, light addition to their meals. Below is the nutritional breakdown for this specific preparation.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 32 kcal |
| Protein | 3.04 g |
| Total Fat | 0.31 g |
| Saturated Fat | 0.043 g |
| Carbohydrates | 6.28 g |
| Dietary Fiber | 3.3 g |
| Sugars | 3.12 g |
| Calcium | 32 mg |
| Iron | 0.72 mg |
| Magnesium | 19 mg |
| Phosphorus | 57 mg |
| Potassium | 278 mg |
| Sodium | 23 mg |
| Zinc | 0.63 mg |
| Copper | 0.04 mcg |
| Manganese | 0.242 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 72.6 mg |
| Thiamin (B1) | 0.07 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 0.681 mg |
| Vitamin B6 | 0.206 mg |
| Folate | 41 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 7 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Cauliflower is an excellent source of Vitamin C, contributing over 70% of your daily recommended intake in just one serving. This powerful antioxidant helps boost the immune system, supports skin health, and enhances collagen production. Additionally, cauliflower provides significant amounts of dietary fiber and low-calorie content, which are beneficial for digestive health and weight management.
It also contains essential minerals like calcium, iron, magnesium, and potassium, which support bone health, muscle function, and cardiovascular health. The presence of folate further aids in cell repair and function, making it a great food choice for overall health and well-being.
Allergen Information:
Cauliflower is naturally free from common allergens such as gluten, dairy, and nuts, making it suitable for a wide range of dietary needs. It is also vegan and vegetarian-friendly, providing a nutritious, plant-based food option for those following such diets.
Dietary Preferences:
- Low in Calories: Ideal for weight management.
- Gluten-Free: Safe for those with gluten sensitivities or celiac disease.
- Vegan & Vegetarian-Friendly: No animal products, making it a great choice for plant-based diets.
- Keto-Friendly: Low in carbohydrates, making it suitable for those following a keto or low-carb diet.
- High in Fiber: Supports digestive health and helps maintain satiety.
Cooking Tips:
This cauliflower variety can be easily added to a variety of dishes, including stir-fries, salads, or roasted vegetable mixes. Due to its mild flavor, it pairs well with both savory and slightly spicy seasonings. For a simple side dish, steam or boil the cauliflower until tender and drizzle with olive oil, lemon juice, or your favorite herbs for extra flavor.
Conclusion:
Green cauliflower is a versatile, nutrient-packed vegetable that brings numerous health benefits while being incredibly low in calories. Its rich content of vitamins, minerals, and fiber supports overall health, making it an excellent addition to any diet. Whether as a side dish, in soups, or mixed into your favorite salads, this healthy ingredient is both delicious and nourishing.
