FoodScore
0/ 100
Goodvegetable· 100 g

Cauliflower Cooked

Cooked cauliflower earns a good FoodScore of 67/100, primarily due to its high vitamin C content and status as a minimally processed whole vegetable.

  • This vegetable provides nearly half your daily Vitamin C, with 49% DV per 100g serving.
  • It is a minimally processed whole food, classified as NOVA 1.
  • With only 23 calories per 100g, it is a low-calorie option for adding volume to meals.
  • Cauliflower offers 2.3g of fiber per 100g, contributing to daily fiber intake.
  • It contains no added sugar and only 15mg of sodium per 100g.
  • Scores +2 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.3g
8% of Daily Value
Protein
1.84g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
15mg
1% of Daily Value
+
What it brings to the table
Fiber (2.3g)+1
Micronutrients (Vitamin C, Vitamin K, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 67

Cooked cauliflower achieves a FoodScore of 67 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional profile, particularly its micronutrient density and unprocessed nature. A significant bonus comes from its high vitamin C content, providing 49% of the Daily Value per 100g serving, alongside contributions from folate (11% DV) and vitamin K. The presence of 2.3g of fiber per 100g also contributes a bonus point, supporting digestive health. As a NOVA class 1 food, it receives a substantial 10-point bonus for being unprocessed or minimally processed, aligning with dietary guidelines that emphasize whole foods. The food incurs no penalties for added sugar, saturated fat, or sodium, as it contains negligible amounts of these components. To achieve a higher score, cauliflower would need to offer a broader range of micronutrients in higher percentages or a greater amount of protein or fiber.

Health benefits

What the nutrients in cauliflower cooked actually do for you, grounded in established dietary science.

Supports Immune Function

Cooked cauliflower is an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 49% of the Daily Value for Vitamin C, which is involved in various aspects of immune function, including the production of white blood cells and protection against oxidative stress. Regular intake of Vitamin C-rich foods can help maintain the body's natural defenses. While Vitamin C is vital, a balanced diet with a variety of nutrients is key for comprehensive immune support.

Aids Digestive Health

Cauliflower contributes to digestive health primarily through its dietary fiber content. With 2.3g of fiber per 100g serving, it helps promote regular bowel movements and can support a healthy gut microbiome. Fiber adds bulk to stool, making it easier to pass, and can act as a prebiotic, feeding beneficial gut bacteria. Including fiber-rich vegetables like cauliflower is a practical way to meet daily fiber recommendations, which are often unmet in the typical American diet. It's important to increase fiber intake gradually to avoid digestive discomfort.

Supports Healthy Weight Management

Cooked cauliflower is a low-calorie, high-volume food, making it beneficial for weight management. A 100g serving contains only 23 calories, yet provides a significant amount of water and fiber, which can contribute to feelings of fullness and satiety without adding excessive calories. This can help reduce overall calorie intake and prevent overeating. Incorporating vegetables like cauliflower into meals can help create satisfying portions while adhering to calorie goals. However, weight management requires a holistic approach, including overall diet and physical activity.

Provides Antioxidant Support

Cauliflower contains various antioxidant compounds, including Vitamin C and other phytonutrients, which help protect the body's cells from damage caused by free radicals. These compounds play a role in reducing oxidative stress, which is linked to chronic diseases and aging. The 49% DV of Vitamin C per 100g is a significant contributor to this antioxidant capacity. Regular consumption of antioxidant-rich foods is a key component of a healthy diet, though the full spectrum of benefits comes from a diverse intake of fruits and vegetables.

How to eat it

Cooked cauliflower is a versatile and nutritious vegetable that can be easily incorporated into a variety of meals. It serves as an excellent low-calorie and nutrient-dense base or side dish, often replacing higher-carbohydrate options. Common preparations include steaming, roasting, boiling, or mashing, making it adaptable to many culinary styles. Its mild flavor allows it to pair well with a wide range of seasonings and other ingredients.

Roast cauliflower florets with olive oil and your favorite spices for a caramelized, flavorful side dish.
Mash steamed cauliflower as a lower-carb alternative to mashed potatoes, enhancing it with garlic or herbs.
Add chopped cauliflower to stir-fries, curries, or soups to boost vegetable intake and add texture.
Use finely grated raw cauliflower as a rice substitute in dishes or as a base for grain bowls.
Things to keep in mind

Cooked cauliflower is generally well-tolerated and poses few significant health concerns for most healthy adults when consumed in typical serving sizes. As a cruciferous vegetable, it contains compounds that can cause gas and bloating in some individuals, particularly those unaccustomed to high-fiber diets. This effect can be minimized by increasing intake gradually and ensuring adequate hydration. Individuals on blood-thinning medications like warfarin should be aware that cruciferous vegetables contain Vitamin K, which can interact with these medications; however, the amount in a typical serving of cauliflower is generally not considered problematic, but consultation with a healthcare provider is always recommended for specific dietary concerns.

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Reader questions
Is cooked cauliflower healthy?
Yes, cooked cauliflower is considered very healthy. It scores 67/100 on FoodScore, indicating a good nutritional profile. It is particularly rich in Vitamin C, providing 49% of the Daily Value per 100g, and offers a good amount of dietary fiber. As a minimally processed whole food, it aligns well with dietary guidelines for a balanced diet.
Is cooked cauliflower good for weight loss?
Cooked cauliflower can be an excellent food for weight loss. With only 23 calories per 100g and 2.3g of fiber, it is a low-calorie, high-volume food that can help you feel full and satisfied without consuming excessive calories. Its versatility allows it to replace higher-calorie or higher-carbohydrate ingredients in many dishes.
Is cooked cauliflower considered an ultra-processed food?
No, cooked cauliflower is not an ultra-processed food. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates that it retains its natural nutritional integrity and is free from industrial processing, added sugars, unhealthy fats, and artificial ingredients.
What is the best way to cook cauliflower to retain nutrients?
To retain the most nutrients, especially water-soluble vitamins like Vitamin C, it's best to use cooking methods that minimize exposure to water and heat. Steaming or roasting cauliflower are generally preferred over boiling, as these methods help preserve more of its beneficial compounds. Quick stir-frying is another good option.
Can I substitute cooked cauliflower for other vegetables?
Yes, cooked cauliflower is a versatile substitute for many other vegetables, especially in terms of texture and its ability to absorb flavors. It can replace potatoes in mashes, rice in grain bowls, or broccoli in stir-fries. Its mild flavor profile makes it adaptable to various cuisines and dishes, allowing for creative culinary substitutions.
Does cooked cauliflower provide significant protein?
While cauliflower does contain protein, it is not considered a high-protein food. A 100g serving provides 1.84g of protein. While this contributes to your daily intake, you would need to combine it with other protein sources to meet significant protein targets. It is better recognized for its vitamin and fiber content.
Is cooked cauliflower good for blood sugar management?
Yes, cooked cauliflower can be beneficial for blood sugar management. It has a low glycemic index and is low in carbohydrates, with no added sugar. The fiber content (2.3g per 100g) also helps slow down sugar absorption, contributing to more stable blood glucose levels. It's an excellent choice for individuals monitoring their carbohydrate intake.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 170397)Updated 2026-04-20