Cauliflower, raw
Introduction
Cauliflower is a vegetable in the Brassica family (related to broccoli, cabbage and Brussels sprouts) consisting of a dense, edible head called the curd surrounded by green leaves; it can be eaten raw—for example in salads or crudité platters—or cooked by steaming, roasting, boiling or frying, which softens its texture and mellows the flavour.
Most commonly white owing to pigments called glycosylates and the absence of chlorophyll in the curd (some varieties are naturally purple, orange or green due to anthocyanins, carotenoids or increased chlorophyll), cauliflower’s compact florets and slightly nutty, mild taste make it a versatile ingredient.
It is low in calories and carbohydrate but a good source of fibre and plant protein for a non-starchy vegetable, and supplies micronutrients including vitamin C, vitamin K, folate, several B‑vitamins, potassium, manganese and smaller amounts of calcium, iron and magnesium, while also providing antioxidant and phytonutrient compounds such as glycosylates.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.