Cauliflower (Frozen, Cooked, Blanched, Drained, With Salt) – Nutritional Information
Cauliflower, a versatile vegetable known for its mild taste and nutrient density, offers numerous health benefits while being low in calories. When prepared by freezing, cooking, and blanching, it retains its vital nutrients and flavors, making it an excellent addition to various dishes. Here’s a detailed look at the nutritional content per serving:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 17 kcal |
| Protein | 1.61 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.034 g |
| Carbohydrates | 3.16 g |
| Dietary Fiber | 2.7 g |
| Sugars | 0.46 g |
| Calcium | 17 mg |
| Iron | 0.41 mg |
| Magnesium | 9 mg |
| Phosphorus | 24 mg |
| Potassium | 139 mg |
| Sodium | 254 mg |
| Zinc | 0.13 mg |
| Copper | 0.024 mcg |
| Manganese | 0.15 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 31.3 mg |
| Thiamin (Vitamin B1) | 0.037 mg |
| Riboflavin (Vitamin B2) | 0.053 mg |
| Niacin (Vitamin B3) | 0.31 mg |
| Vitamin B6 | 0.088 mg |
| Folate | 41 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.06 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cauliflower, in its frozen, cooked, and blanched form, contains no common allergens like dairy, gluten, or nuts. However, always be cautious about cross-contamination if you’re purchasing pre-packaged or pre-prepared cauliflower, especially if it’s processed in facilities handling allergens.
Dietary Preferences
- Low Calorie: With only 17 kcal per serving, cauliflower is ideal for low-calorie and weight-conscious diets.
- Vegan & Vegetarian: Naturally plant-based, making it a great choice for both vegan and vegetarian diets.
- Gluten-Free: Naturally free from gluten, this vegetable is suitable for those following a gluten-free diet.
- Low in Fat: With minimal fat content, cauliflower is a good option for heart-healthy diets.
- High in Fiber: The high fiber content makes cauliflower an excellent choice for digestive health.
- Rich in Vitamin C: The high Vitamin C content is beneficial for immunity and skin health.
Advice
Frozen, cooked, and blanched cauliflower is a convenient way to enjoy the health benefits of this versatile vegetable. It can be easily incorporated into soups, salads, stir-fries, or enjoyed as a side dish. If you’re looking to increase fiber intake, cauliflower is an excellent choice, especially as it is high in fiber while remaining low in calories. To maintain the nutritional integrity of cauliflower, it’s best to cook it lightly—whether by steaming or sautéing—to preserve its vitamins and minerals.
Conclusion
Frozen, cooked, and blanched cauliflower with salt is a nutritious and easy-to-prepare vegetable. Rich in fiber, vitamins, and minerals like Vitamin C, Folate, and Calcium, it’s an excellent addition to a balanced diet. Whether you’re looking to enhance your meals with a low-calorie option or simply enjoy a versatile vegetable, cauliflower provides a host of health benefits. Perfect for those on plant-based diets, this ingredient supports overall well-being without compromising on taste.
