Cauliflower
Food · Vegetable · Food, Typed Supps
Broccoli’s milder cousin, with a gentler version of the same compounds.
Stage by stage
- Intake (Fibrous structure): Chewing breaks down its dense, fibrous structure.
- Stomach (Vitamin C & fibre released): Digestion releases vitamin C, fibre, and glucosinolate compounds.
- Small intestine (Nutrients absorbed): Vitamin C and fibre are absorbed, similar to its cruciferous relatives.
- Immune & digestive tissue (Antioxidant & fibre support): Supports immune function and digestive regularity.
Timing
Light steaming preserves more of its enzyme activity than boiling or overcooking.
Time to effect
- Weeks: Regular intake contributes to vitamin C and fibre status.
Allergens
None of the fourteen major allergens. Derived from what this food is, not from a product label.
Eating patterns
Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Gluten-free.
In season
September to April in the northern hemisphere, March to October in the southern.
Satiety
The satiety index is measured on 240 kcal servings. At 25 kcal per 100 g that is 949 g of this, which is not a serving anyone eats — so the index has nothing to say about it.
Environmental footprint
0.5 kg CO2e and 76 litres of freshwater per kg, matched to "Brassicas" in Poore & Nemecek (2018), Science 360.
Cost band
Cheap — roughly £2.5 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 25.3
- Protein: 2g
- Carbohydrate: 3.4g
- of which sugars: 2.9g
- Fat: 0.2g
- of which saturated: 0g
- Fibre: 1.2g
- Sodium: 40mg
Food vs. supplement
Like broccoli, cauliflower contains glucosinolate compounds that convert toward sulforaphane-related activity — no supplement fully replicates this enzyme-dependent conversion system found in the whole vegetable.
Kitchen tip
Roasting at high heat brings out natural sweetness that steaming or boiling does not develop.
Common myth
“Cauliflower has no real nutritional value since it’s mostly used as a low-carb substitute.” In reality: It’s a genuine source of vitamin C, fibre, and choline — not just a bulking substitute for rice or potatoes.
Recipes that use it
More in Vegetable
In the glossary
Sources