Cauliflower (Cooked, Blanched, Drained, Without Salt) – Nutritional Information
Cauliflower is a versatile vegetable that not only adds a delightful crunch and subtle flavor to dishes but also packs a host of essential nutrients. This particular preparation of cauliflower, cooked, blanched, and drained without salt, preserves its natural nutritional profile while offering a low-calorie option perfect for a variety of diets. Whether you’re adding it to a stir-fry, mashing it as a low-carb alternative, or simply enjoying it as a side dish, cauliflower serves as a healthy and flavorful choice.
Nutritional Breakdown (Per 100g of Cooked Cauliflower)
| Nutrient | Amount |
|---|---|
| Energy | 23.0 kcal |
| Protein | 1.84 g |
| Total Fat | 0.45 g |
| Saturated Fat | 0.07 g |
| Carbohydrates | 4.11 g |
| Fiber | 2.3 g |
| Sugar | 1.86 g |
| Calcium | 16.0 mg |
| Iron | 0.32 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 142.0 mg |
| Sodium | 242.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.018 mcg |
| Manganese | 0.132 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 44.3 mg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.052 mg |
| Niacin (B3) | 0.41 mg |
| Vitamin B6 | 0.173 mg |
| Folate (B9) | 44.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cauliflower is naturally allergen-free. However, for individuals with allergies to other cruciferous vegetables, caution should be exercised, and it’s always advisable to consult with a healthcare provider if you have concerns about your dietary restrictions.
Dietary Preferences
- Low-Calorie: At just 23 kcal per 100 grams, cauliflower makes for an excellent addition to weight management plans or calorie-conscious diets.
- Low-Carb: With only 4.11 grams of carbs per 100 grams, cauliflower is a great choice for those on low-carb or ketogenic diets.
- Gluten-Free: Naturally gluten-free, cauliflower is a safe vegetable for those with gluten intolerance or celiac disease.
- Vegan & Vegetarian: Cauliflower is plant-based, making it suitable for both vegan and vegetarian diets.
- Rich in Fiber: With 2.3 grams of dietary fiber per 100 grams, cauliflower supports digestive health and helps maintain a feeling of fullness.
- High in Vitamin C: A serving of cauliflower provides a significant amount of Vitamin C, an essential nutrient for immune function and skin health.
Preparation Tips & Culinary Advice
- Versatile Cooking: Cauliflower can be roasted, steamed, boiled, or mashed, making it incredibly versatile in the kitchen. Blanching and draining the cauliflower ensures it retains its natural texture and nutrients, making it ideal for salads, soups, or as a side dish.
- Flavor Pairing: Cauliflower’s mild taste allows it to pair wonderfully with a variety of spices and seasonings. Try it with turmeric, garlic, or curry powder for a burst of flavor, or simply season with salt and pepper for a more subtle approach.
- Healthful Substitution: Cauliflower is often used as a low-carb substitute in dishes such as cauliflower rice, mashed cauliflower (as an alternative to mashed potatoes), or even cauliflower crust for pizza. This makes it an excellent choice for those looking to reduce their carb intake without sacrificing flavor or texture.
- Storage: Store cooked cauliflower in an airtight container in the fridge for up to 3 days, or freeze it for up to 3 months if you want to extend its shelf life.
Conclusion
Cauliflower, especially when cooked, blanched, and drained without salt, is an excellent vegetable for those seeking a healthy, low-calorie, and nutrient-dense addition to their meals. With a variety of culinary uses and a nutritional profile that supports everything from immune health to digestion, it’s a vegetable that truly stands out. Whether you’re looking for a light side dish or a key ingredient in a low-carb recipe, cauliflower is a versatile choice that caters to many dietary preferences and cooking styles.
