Cauliflower

Cauliflower, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Cauliflower FAQ

Table of Contents

• Is cauliflower keto?
• Is cauliflower low FODMAP?
• Is cauliflower low histamine?
• Is cauliflower high in fiber?
• Is cauliflower high in carbs?
• Is cauliflower gluten free?
• Is cauliflower high in iron?
• Is cauliflower high in potassium?
• Does cauliflower contain protein?
• Does cauliflower contain sugar?
• Is cauliflower high in cholesterol?
• Is cauliflower high in sodium?
• Does cauliflower contain calcium?
• Is cauliflower high in Vitamin C?
• Does cauliflower contain lectins?
• Is cauliflower high in oxalate?
• Is cauliflower high in phosphorus?
• Is cauliflower high in uric acid?
• What are some alternatives to cauliflower?
• Does cauliflower contain Vitamin K?
• Is cauliflower vegan?
• Is cauliflower Whole30 compliant?
• Is cauliflower kosher?
• Is cauliflower high in Vitamin A?
• Does cauliflower increase testosterone?
• Is cauliflower paleo?
• Is cauliflower high in purines?

Is cauliflower keto?

Yes, cauliflower is keto-friendly. A 1-cup serving of raw cauliflower contains only 5 grams of total carbohydrates, of which 3 grams are net carbs (total carbs minus fiber). Given that the daily net carb allotment on a ketogenic diet typically ranges from 20 to 50 grams, cauliflower can be easily incorporated.

Is cauliflower low FODMAP?

Yes, cauliflower is considered a low-FODMAP food, but only in small servings. According to the Monash University’s FODMAP guidelines, a low-FODMAP serving of cauliflower is 1 cup of the florets. More than this can increase the amount of FODMAPs, specifically mannitol, and might not be tolerated by individuals with IBS or other digestive issues.

Is cauliflower low histamine?

No, cauliflower is not considered low histamine as it naturally contains histamines. It’s important to note that histamine tolerance can vary from person to person. If you are following a low-histamine diet due to histamine intolerance or another medical condition, you may need to limit or avoid cauliflower.

Is cauliflower high in fiber?

Yes, cauliflower is high in fiber. A one-cup serving of cauliflower provides about 2.5 grams of fiber, which is approximately 10% of the recommended daily intake of 25 grams for women, and 6-7% of the recommended intake of 38 grams for men. High fiber intake can support digestive health, heart health, and it can help to control blood sugar levels.

Is cauliflower high in carbs?

No, cauliflower is not high in carbohydrates. A 1-cup serving of chopped raw cauliflower provides about 5 grams of carbohydrates, which is approximately only 1.8% of the recommended daily value (DV) of 275 grams for an average 2000 calorie diet.

Is cauliflower gluten free?

Yes, cauliflower is naturally gluten-free. However, it’s important to note that cauliflower prepared with sauces or additives might contain gluten, depending on the ingredients.

Is cauliflower high in iron?

No, cauliflower is not high in iron. A 1-cup serving of chopped raw cauliflower contains about 0.4 mg of iron, which is only about 2.2% of the recommended daily value of 18 mg for adults.

Is cauliflower high in potassium?

Cauliflower contains a moderate amount of potassium. A 1-cup serving of chopped raw cauliflower contains approximately 320 mg of potassium, which is around 6.8% of the 4700 mg daily recommended value. So while it’s not the highest source, cauliflower can contribute toward your daily potassium intake.

Does cauliflower contain protein?

Yes, cauliflower does contain protein. A 100 gram serving of cauliflower contains approximately 1.9 grams of protein. For healthy adults, the Recommended Daily Allowance (RDA) for protein is 46 grams for women and 56 grams for men.

Does cauliflower contain sugar?

Yes, cauliflower does contain sugar, but in very small amounts. A 100 gram serving of cauliflower contains approximately 1.9 grams of sugar. The World Health Organization (WHO) recommends adults to limit their sugar intake to less than 10% of their total energy intake; this equates to around 50 grams (or about 12 teaspoons) of sugar for a person of normal Body Mass Index (BMI).

Is cauliflower high in cholesterol?

No, cauliflower does not contain any cholesterol. Cholesterol is a substance that’s found in animal products, so vegetables like cauliflower are naturally cholesterol-free.

Is cauliflower high in sodium?

No, cauliflower is not high in sodium. A 100 gram serving of cauliflower contains about 30 milligrams of sodium. The American Heart Association recommends no more than 2,300 milligrams of sodium a day, so cauliflower can be a good choice for a low-sodium diet.

Does cauliflower contain calcium?

Yes, cauliflower does contain calcium. One cup of raw cauliflower contains about 20 milligrams of calcium. However, considering the recommended daily intake of calcium for most adults is around 1000 milligrams, cauliflower doesn’t provide a significant amount of this nutrient.

Is cauliflower high in Vitamin C?

Absolutely, cauliflower is indeed high in Vitamin C. A single cup of raw cauliflower provides about 52 milligrams of Vitamin C, which is approximately 57% of the daily recommended intake for women and about 43% for men.

Does cauliflower contain lectins?

Cauliflower does contain a small amount of lectins, which are proteins that bind to carbohydrates and can have potential impact on health. However, boiling or steaming cauliflower can help reduce the lectin content significantly.

Is cauliflower high in oxalate?

No, cauliflower is considered a low-oxalate food. It contains approximately 9 milligrams of oxalates per half cup serving. For reference, low-oxalate foods generally contain less than 10 milligrams of oxalates per serving. This makes cauliflower an excellent choice for people who are following low-oxalate diets.

Is cauliflower high in phosphorus?

No, cauliflower is not high in phosphorus. A cup of raw cauliflower (approximately 100 grams) contains about 44 milligrams of phosphorus, which is only about 6% of the Recommended Daily Value (RDV) of 700 milligrams for an average adult.

Is cauliflower high in uric acid?

No, cauliflower is not high in uric acid. Cauliflower actually contains a relatively low amount of purines, which are compounds that break down into uric acid. While exact amounts can vary, low-purine foods like cauliflower usually have less than 100 milligrams of uric acid per 100 grams.

What are some alternatives to cauliflower?

Alternatives to cauliflower can depend largely on the recipe or scenario. For instance, if you’re searching for a lower carbohydrate source in dishes like ‘cauliflower rice’, then broccoli, carrots, or cabbage might serve well as mince-able vegetables. For purees or mashes, potatoes or sweet potatoes could be good alternatives. If it’s just the flavor or texture in a salad or roasted vegetable dish, consider Brussels sprouts or white turnips.

Does cauliflower contain Vitamin K?

Yes, cauliflower does contain a moderate amount of Vitamin K. A cup of raw cauliflower contains approximately 16 micrograms of this vitamin, which is about 13% of the Recommended Daily Value of 120 micrograms for an average adult.

Is cauliflower vegan?

Yes, cauliflower is genuinely vegan as it is a plant-based food and contains no animal products or derivatives.

Is cauliflower Whole30 compliant?

Yes, cauliflower fits into the Whole30 diet plan. Whole30 requires the elimination of certain food groups like sugar, grains, dairy, and legumes for 30 days, and cauliflower, being a vegetable, is not part of these restricted groups.

Is cauliflower kosher?

Yes, cauliflower in its natural form is kosher as it is a vegetable and not subject to the same rules that apply to animal-derived foods in kosher laws. However, for stricter adherents, there might be a need to check the vegetable for bugs and insects, as these are not kosher.

Is cauliflower high in Vitamin A?

No, cauliflower is not high in Vitamin A. A cup (128gm) of raw cauliflower contains only about 0.9 micrograms of Vitamin A, which is less than 1% of the recommended daily allowance (RDA) of 900 micrograms for men and 700 micrograms for women. It’s far better known for its Vitamin C content: the same serving size delivers more than three quarters of the RDA for that nutrient.

Does cauliflower increase testosterone?

There isn’t solid scientific evidence that directly attributes cauliflower to an increase in testosterone. However, cauliflower is a source of indole-3-carbinol, a substance that helps the body regulate estrogen levels. By managing estrogen, this may indirectly support testosterone levels in the body. Keep in mind that diet is just one factor affecting hormone levels, and changes should be part of a comprehensive health strategy.

Is cauliflower paleo?

Yes, cauliflower is a paleo-friendly food. The paleo diet focuses on whole foods that could be hunted or gathered in the wild, just like our ancestors would have eaten during the Paleolithic era. As a vegetable, cauliflower fits perfectly within this dietary approach. It can be eaten both raw and cooked, and can also serve as a low-carb alternative to grains and legumes, which are typically avoided in the paleo diet.

Is cauliflower high in purines?

No, cauliflower is low in purines. It contains approximately 51 mg of purines per 100g serving. For reference, foods containing more than 200 mg purines per 100g are considered high purine foods, while those with 100-200 mg are moderately high. Foods with less than 100 mg per 100 g, like cauliflower, are considered low. For individuals on a low-purine diet, such as those suffering from gout or kidney problems, incorporating cauliflower into their diet can be a good choice.