FoodScore
0/ 100
Goodvegetable· 100 g

Cauliflower Raw

Raw cauliflower earns a 'Good' FoodScore of 65/100, primarily due to its high content of essential micronutrients like Vitamin C and Folate, and its status as an unprocessed whole food.

  • Cauliflower is an unprocessed whole food, classified as NOVA 1, contributing to its strong FoodScore.
  • A 100g serving provides 75% of the Daily Value for Vitamin C, supporting immune function.
  • It offers 24% of the Daily Value for Folate per 100g, important for cell growth and metabolism.
  • With only 0 calories and 0.24g of total fat per 100g, it is a very low-energy density vegetable.
  • It contains 1.95g of fiber per 100g, which aids digestive health.
  • Scores +0 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.95g
7% of Daily Value
Protein
1.64g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
20mg
1% of Daily Value
+
What it brings to the table
Fiber (1.9g)+1
Micronutrients (Vitamin C, Folate)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 65

Raw cauliflower achieves a solid FoodScore of 65 out of 100, reflecting its strong nutritional profile as a whole food. A significant portion of its score comes from its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which adds 10 points. It also receives a substantial bonus for its micronutrient content, specifically providing 75% of the Daily Value for Vitamin C and 24% for Folate per 100g, collectively adding 4 points. The presence of 1.95g of fiber per 100g contributes an additional 1 point. The food incurs no penalties for added sugar, saturated fat, or sodium, as it contains negligible amounts of these components. Its low calorie count (0 calories per 100g) also contributes positively by not adding to energy density without providing significant nutrients. To achieve a higher score, cauliflower would need to offer a broader range of micronutrients in higher percentages or a more substantial amount of fiber or protein, though its current profile is already very beneficial.

Health benefits

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

Supports Immune System Function

Cauliflower is an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 75% of the Daily Value for Vitamin C, which is well over half of the recommended daily intake. Research supports that adequate Vitamin C intake helps protect cells from damage and supports various cellular functions of both the innate and adaptive immune systems. Including cauliflower regularly in your diet can significantly contribute to meeting your daily Vitamin C needs, especially during times when immune support is most critical.

Aids in Cell Growth and Metabolism

Raw cauliflower is a good source of Folate, an essential B vitamin vital for numerous bodily functions. A 100g serving delivers 24% of the Daily Value for Folate, making it a notable contributor to your daily intake. Folate plays a key role in DNA synthesis and repair, cell division, and the formation of red blood cells. Dietary guidelines emphasize the importance of folate for overall health, particularly for women of childbearing age, due to its role in preventing certain birth defects. Incorporating cauliflower can help ensure adequate folate levels for healthy cellular processes.

Promotes Digestive Health

Cauliflower contains dietary fiber, which is fundamental for maintaining a healthy digestive system. With 1.95g of fiber per 100g, cauliflower contributes to the recommended daily fiber intake. Fiber adds bulk to stool, which can help prevent constipation and promote regular bowel movements. The NIH lists fiber as important for overall gut health. While 1.95g is a modest amount, regular consumption of fiber-rich vegetables like cauliflower, as part of a balanced diet, can contribute to better digestive regularity and a healthy gut environment.

Supports Healthy Weight Management

With 0 calories per 100g, raw cauliflower is an exceptionally low-energy density food, making it an excellent choice for weight management. Foods with low energy density allow you to eat larger portions without consuming excessive calories, which can promote satiety and reduce overall calorie intake. The fiber content, though modest at 1.95g per 100g, also contributes to feelings of fullness. Incorporating cauliflower into meals can help individuals manage their weight by providing volume and nutrients without significantly increasing calorie load.

How to eat it

Raw cauliflower is a versatile vegetable often enjoyed for its crisp texture and mild, slightly nutty flavor. It's commonly consumed as a snack, added to salads, or used as a base for dips. Its low calorie count and nutrient density make it a popular choice for those looking to add more vegetables to their diet. A typical serving size is around 100g, which can easily be incorporated into various meals.

For optimal freshness, store raw cauliflower in the refrigerator in a plastic bag or airtight container for up to a week.
Enjoy raw cauliflower florets as a crunchy snack with hummus or a light dip, or add them to green salads for extra texture and nutrients.
Finely chop or grate raw cauliflower to create a "rice" substitute for grain bowls or as a low-carb base for stir-fries.
Combine raw cauliflower with other colorful vegetables like bell peppers, carrots, and cucumbers for a nutrient-rich crudité platter.
Things to keep in mind

Raw cauliflower is generally safe for most individuals when consumed in normal serving sizes. It is a cruciferous vegetable, which for some sensitive individuals, may cause mild gastrointestinal discomfort such as gas or bloating due to its fiber content and certain sulfur-containing compounds. This effect is usually dose-dependent and can often be mitigated by gradually increasing intake. There are no widely documented common allergies or significant drug interactions associated with raw cauliflower.

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Reader questions
Is raw cauliflower healthy?
Yes, raw cauliflower is considered very healthy. It has a FoodScore of 65/100, indicating a 'Good' nutritional profile. It is particularly rich in Vitamin C (75% DV) and Folate (24% DV) per 100g, and is a low-calorie, low-fat, and low-sodium vegetable. Its status as an unprocessed food (NOVA 1) further contributes to its health benefits.
Is raw cauliflower good for weight loss?
Yes, raw cauliflower is an excellent food for weight loss. With 0 calories and 0.24g of fat per 100g, it is a very low-energy density food. This means you can eat a substantial amount to feel full without consuming many calories. Its fiber content (1.95g per 100g) also aids in satiety.
Is raw cauliflower processed?
No, raw cauliflower is an unprocessed or minimally processed food. It is classified as NOVA 1, meaning it is consumed in its natural state or has undergone minimal processing like cleaning or trimming. This makes it a whole food choice.
How can I prepare raw cauliflower to maximize its benefits?
To maximize benefits, simply wash and chop raw cauliflower into florets. Eating it raw preserves its full Vitamin C content, which can be reduced by cooking. You can add it to salads, use it as a snack with healthy dips, or finely chop it for a raw 'rice' alternative.
What are some good substitutes for raw cauliflower?
Good substitutes for raw cauliflower, especially if you're looking for similar crunch and nutrient benefits, include other cruciferous vegetables like broccoli florets or kohlrabi. For a different flavor profile but similar low-calorie, high-fiber benefits, consider bell peppers or cucumber slices.
Does raw cauliflower provide a lot of fiber?
Raw cauliflower provides 1.95g of fiber per 100g. While not exceptionally high, it contributes to your daily fiber intake, which is important for digestive health and satiety. Consuming it regularly as part of a varied diet can help meet fiber recommendations.
Can raw cauliflower cause gas or bloating?
For some individuals, especially those sensitive to cruciferous vegetables, consuming raw cauliflower may cause gas or bloating. This is due to its fiber content and certain sulfur-containing compounds. Gradually introducing it into your diet can help your digestive system adjust.

Explore more

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2685573)Updated 2026-04-20