Everything you need to know about cauliflower, including cauliflower nutrition, storage, and the difference between cauliflower and broccoli!
This is your comprehensive guide to one of the most versatile and nutritious vegetables in the culinary world. While often overlooked in the shadow of its green cousin, broccoli, cauliflower is a powerhouse in its own right, boasting an array of health benefits and an uncanny ability to adapt to a multitude of recipes.
Whether you’re a dedicated foodie, a health-conscious eater, or someone simply looking to expand their culinary horizons, this blog post will serve as your go-to resource, unraveling the mysteries and unlocking the delicious potential of the humble cauliflower!
Cauliflower Health Benefits
When it comes to health benefits, cauliflower is a true champion. Packed with essential vitamins, minerals, and antioxidants, this versatile vegetable offers a myriad of advantages for your well-being. The following nutrition information is per 1 cup chopped (107 g) raw cauliflower.
Calories in Cauliflower: 27
Cauliflower is a low calorie vegetable, making it a great choice for weight loss.
Carbohydrates in Cauliflower: 5 g
Cauliflower is also low in carbs! It’s a great choice for keto and low carb diets (or for substituting in low carb recipes, like cauliflower mashed potatoes).
Fiber: 2.1 g
Cauliflower is a source of fiber, and has 8% of your Daily Value (DV). This means that Cauliflower can can make you to feel full, helping you to eat less and lose weight.
Protein: 2.1 g
As with most vegetables, cauliflower is not particularly high in protein.
Fat: 0.3 g
While not completely fat-free, cauliflower is very low fat.
77% Daily Value of Vitamin C
1 cup of cauliflower contains 77% all of the vitamin C that you need in a day! This antioxidant helps maintain your immune system as well as helps to create collagen.
20% Daily Value of Vitamin K
Cauliflower contains Vitamin K, a fat-soluble vitamin that helps maintain healthy blood clotting and bone synthesis.
What’s the difference between cauliflower and broccoli?
Let’s start with what makes them the same, shall we? Both cauliflower and broccoli are in the same family as cabbage and Brussels sprouts. The parts we eat on all of these veggies are actually flower buds!
As far is differences go, cauliflower is actually just an albino broccoli…jokes! It’s not. Though they are quite similar, the edible flower buds I mentioned are more spaced out in broccoli. Cauliflower has less calories and carbs, while broccoli has more vitamins and minerals.
Varieties of cauliflower
- White: Your average, tasty, always-got-your-back cauliflower
- Orange: Similar to the white but with 25% more vitamin A!
- Green (aka Romanesco or “broccocauli”): With mesmerizing spirals, this is probably the most beautiful vegetable you’ll ever eat.
- Purple: Similar to the white but with anthocyanins, the healthy phytochemical responsible for the color of purple cabbage and red wine. More on benefits and buying purple cauliflower here!
How to cut cauliflower florets
Step 1: Remove the leaves from the cauliflower. (Tip: cauliflower leaves are edible! Roast them with a drizzle of oil and salt, yum!)
Step 2: Place cauliflower stem side down and cut in half.
Step 3: Cut each half into halves, leaving you with four pieces of cauliflower
Step 4: Place each quarter stem side down, then cut down to remove the thick stem. The florets should come right off! Break larger florets into smaller pieces by hand.
How to store cauliflower
Refrigerate raw, whole cauliflower in a plastics bag, leaving it unwashed until right before you use it. Store it stem side down to prevent any moisture from pooling around the edible bits. It should keep for about a week. Store washed and cut florets for 3 to 4 days in the fridge.
Favorite cauliflower recipes
Cauliflower is a chameleon in the kitchen, transforming into whatever you’re hungry for! Check out all of our cauliflower recipes here, or try one of our favorites below: