The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. There are 25 calories in 1 cup of Cauliflower. To cook fresh cauliflower, cut the florets from the stem and separate them by hand, rinsing them thoroughly before cooking them. There are 28 calories in 1 cup, 1" pieces (4.4 oz) of Cauliflower, boiled. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. GI values less than 55 are considered as low. Add parsley to the slow cooker and mix with the liquid from cooking. And roasting them gets them much crispier and more delicious than steaming or microwaving them! Like all vegetables, cauliflower is a carbohydrate. Cauliflower Frozen, cooked, boiled, drained, without salt 1 cup (1" pieces) 34.2 calories 6.8 grams carbs 0.4 grams fat 2.9 grams protein 4.9 grams fiber 0 mg cholesterol 0.1 grams saturated fat 32.4 mg sodium 1.9 grams sugar 0 grams trans fat Cauliflower leaves are good sources of fiber and vitamin C. It also has a fair amount of vitamin A, folate, calcium, and potassium as well as selenium, which works with Vitamin C to boost the immune system. Nutrition facts for Cauliflower, with salt, drained, boiled, cooked, recommended daily values and analysis. Calorie breakdown: 54% fat, 32% carbs, 14% protein. and Privacy Policy and Cookie Statement Important nutritional characteristics for Cauliflower. Calories in Cauliflower Cooked based on the calories, fat, protein, carbs and other nutrition information submitted for Cauliflower Cooked. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Cauliflower takes quite well to baking, which, let's be honest, bears a striking resemblance to roasting (see below). Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Cook with Jamie Cauliflower Nutrition per serving Calories 168 8% If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Cauliflower, cooked, boiled, drained, without salt, NUTRIENT BALANCE INDICATOR™ Cauliflower is high in choline, an essential nutrient that many people are deficient in. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Cauliflower, cooked, boiled, drained, without salt, NUTRITIONAL TARGET MAP™ Cauliflower nutrition, glycemic index, calories and serving size. Baking Cauliflower. There are 20 calories (on average) in 100g of Cooked Cauliflower. User Agreement (updated 5/25/18) If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Serve these potato free hash browns with your … Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. This veggie is usually white although you can also find green and purple cauliflower. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. With its rich supply of health-promoting phytonutrients, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease and even weight gain, it seems there isn’t much this vegetable is unable to do. The Picture Pantry/Aysegul Deniz Sanford / Getty Images. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. But what makes it so special? Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Here, the many health benefits of cauliflower, nutritional value of cauliflower, and more, including the best cauliflower recipes, all according to experts. It is also a good source of Protein, Thiamin, Riboflavin, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid and Manganese.The bad: A large portion of the calories in this food come from sugars. Add the cauliflower to the pot and cover it with the lid, letting the florets cook for 5-10 minutes. Get full nutrition facts and other common serving sizes of Cooked Cauliflower including 1 floweret and 1 oz. A half cup of cooked cauliflower packs 45 percent of the recommended daily value of vitamin C, and a half cup of raw cauliflower has 40 percent. Nutritional Benefits From Raw Versus Cooked Cauliflower. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Footnotes for Cauliflower, cooked, boiled, drained, without salt, NUTRITION DATA'S OPINION If you want to bake the cauliflower… Then, place 1-2 inches of water in a pot and bring the water to a boil to steam the cauliflower. Eat it raw, cooked, roasted, baked into a pizza crust or cooked and mashed as a substitute for mashed potatoes. CALORIC RATIO PYRAMID™ Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Calorie breakdown: 56% fat, 30% carbs, 13% protein. Within the fat content, a Cooked Cauliflower contains 0.79 g of saturated fat, 0 g of trans fat, 1.36 g of polyunsaturated fat and 1.79 g of monounsaturated fat. A serving is 1 cup, or about 100 grams, of chopped cauliflower. Cooked Cauliflower × 1/2 cup (1 inch pieces) (62g) 3 flowerets (54g) 1 cup (124g) 1 oz (28g) 200 calorie serving (870g) 100 grams (100g) Compare Add to Recipe Cauliflower is being reimagined in all sorts of different ways these days, but is it really that good for you? The Self NutritionData method and system is covered by U.S. Patent No. The baked cauliflower hashbrown patties are not crispy (try baking them longer) but they do hold their shape and can be picked up. Cooked Cauliflower (Fat Not Added in Cooking), Cooked Cauliflower (from Frozen, Fat Not Added in Cooking), Cooked Cauliflower (from Fresh, Fat Not Added in Cooking), Cauliflower (Without Salt, Drained, Cooked, Boiled), Chicken Skin (Broilers or Fryers, Flour, Fried, Cooked), Chicken Meat and Skin (Broilers or Fryers, Roasted, Cooked), Chicken Meat and Skin (Broilers or Fryers, Stewed, Cooked), Green Giant Veggie Fries Cauliflower Ranch with Bacon, Trader Joe's Broccoli & Cauliflower Sauté Kit, Columbia Organic Multi-Colored Cauliflower, Birds Eye Riced Cauliflower with Italian Cheese, Birds Eye Cauliflower Wings Buffalo Style, Birds Eye Riced Cauliflower Spanish Style, Signature Select Riced Cauliflower Asian Inspired, Birds Eye Cheesy Chicken Riced Cauliflower. Did you know it’s super easy to cook frozen cauliflower (and tasty, too) by roasting it? Serve with grilled chicken or fish, or let it stand alone and shine.   One cup contains about a sixth of the carbs as the same amount of cooked pasta or rice, so it's a great option for people with diabetes or people who are otherwise watching their carb intake. Cauliflower is a vegetable used in a wide variety of recipes since, beyond its delicious flavor, it's also highly nutritious and has many health benefits. There are 62 calories in 1 cup of pieces of Cooked Cauliflower (from Fresh). Slice the cauliflower and pour the sauce (cooking liquid with parsley) over the top. Cauliflower is an excellent source of vitamin C in its raw form, and a good source of vitamin K. Although it is low in carbohydrates and fats, cooked cauliflower has a satisfying starchy and creamy taste. Want to use it in a meal plan? Cauliflower, cooked, boiled, drained, without salt Serving size: 100 grams 1 ounce (28g) 1/2 cup (1" pieces) (62g) 3 flowerets (54g) FOOD SUMMARY We've been impressed by study results not only in areas involving conventional nutrients like vitamin C but also in areas involving phytonutrients like sulfur-containing compounds and flavonoids. Check out the nutrition and health benefits of cauliflower. (updated 5/25/18). Cauliflower, cooked, boiled, drained, without salt, Source: Nutrient data for this listing was provided by USDA SR-21. Cauliflower, raw *all the values are displayed for the amount of 100 grams. Foods that are nutritious without being filling are considered better choices for healthy weight gain. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. In the following article, we explain everything you need to know about the benefits of cauliflower and its nutrition. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Gently remove the cauliflower from the slow cooker. Calories, carbs, fat, protein, fiber, cholesterol, and more for Roasted Cauliflower (Luby's). Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Cauliflower, cooked, boiled, drained, without salt, PROTEIN QUALITY Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Glycemic index ⓘ Gi values are taken from various scientific sources. 7,620,531. As far as nutrition goes, cauliflower is high in vitamin C and a good source of folate. One cup of cooked cauliflower provides 73 to 77 percent of the recommended daily amount of vitamin C, 19 percent of the daily vitamin K amount and 8 … A typical target for total Estimated Glycemic Load is 100 or less per day. NUTRITION. The good: This food is low in Saturated Fat, and very low in Cholesterol. Head to the diet generator and enter the number of calories you want. If yours are crumbling, try cooking for a little longer and let cool completely.. Cauliflower is considered by many to be one of the healthiest foods on Earth, and there is good reason why. Frozen veggies last a lot longer than fresh produce, and they’re just as nutritious. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Use of and/or registration on any portion of this site constitutes acceptance of our A serving of cauliflower, whether raw or cooked, contains just 2 percent of your iron and either 2 percent (raw cauliflower) or 0 … (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. From cauliflower rice to cauliflower pizza, this cruciferous vegetable is an undeniable supermarket star. Find some delicious ways to cook up cauliflower below. Nutrition facts for Cauliflower, without salt, drained, boiled, cooked, recommended daily values and analysis. 01 of 07. There are 81 calories in 1 cup of Cooked Cauliflower. But it's the non-starchy, complex kind, with lots of fiber and low amounts of natural sugar. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Nutrition Information. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Cauliflower, cooked, boiled, drained, without salt. Protein quality is dependent on having all the essential amino acids in the proper proportions. You can buy it by the head or, for convenience, you can get the florets already cut. There are 81 calories in 1 cup of Cooked Cauliflower. Cauliflower gratin. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. (See also: How to Love Veggies) Cauliflower especially is a super easy side dish with neutral flavor. You'd need to walk 8 minutes to burn 28 calories. 2,000 calories a day is used for general nutrition advice. At 25 calories per cup (107 grams) — both raw and cooked — cauliflower rice provides just 10–20% of the calories you’d expect from the same quantity of cooked rice. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Get full nutrition facts and other common serving sizes of Cauliflower including 1 floweret and 1 oz. All trademarks, copyright and other forms of intellectual property are property of their respective owners. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and thecholesterol count in a (1 Cup Serving) Values above 70 are considered as high. Foods that are both nutritious and filling are considered better choices for weight loss. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Nutritional Profile. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. 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