Cauliflower contains many nutrients and plant compounds that may reduce the risk of several diseases, including heart disease and cancer. It can also substitute for certain grains.

Cauliflower is a healthy cruciferous vegetable that provides a significant source of nutrients, particularly fiber and vitamin C. Adding cauliflower to your meals provides nutrients with minimal calories.

You can add cauliflower to meals or eat it raw as a snack. Some people also use it as a substitute for rice or pizza dough.

Keep reading to learn the science-based health benefits of cauliflower.

The nutrition profile of cauliflower is quite impressive.

Cauliflower is very low in calories yet rich in various vitamins and minerals.

Here is an overview of the nutrients found in 1 cup, or 107 grams (g), of raw cauliflower.

  • Calories: 27
  • Fiber: 2 g
  • Vitamin C: 58% of the Daily Value (DV)
  • Vitamin K: 14% of the DV
  • Vitamin B6: 12% of the DV
  • Folate: 15% of the DV
  • Pantothenic acid: 14% of the DV
  • Potassium: 7% of the DV
  • Manganese: 7% of the DV
  • Choline: 8% of the DV
  • Magnesium: 4% of the DV
  • Phosphorus: 4% of the DV

Cruciferous vegetables and goitrogens

Some people may have to limit their consumption of raw cruciferous vegetables.

Consuming high quantities of raw cruciferous vegetables can impair thyroid function due to their goitrogen content. Cooking significantly reduces goitrogen content. Varying your diet and making sure to get enough iodine and selenium can also limit the effects of the goitrogens you do eat.

Cauliflower is high in fiber, which benefits your overall health.

There are 2 g of fiber in 1 cup (107 g) of raw cauliflower, which is 7% of your daily needs.

Fiber is important because it feeds the healthy bacteria in your gut. Consuming fiber can help reduce inflammation and promote digestive health.

Consuming enough fiber may help lower the risk of digestive conditions like:

Studies suggest that a diet high in fiber-rich vegetables like cauliflower may reduce the risk of health conditions, including:

Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake.

Antioxidants in cauliflower

Cauliflower is a great source of antioxidants. Antioxidants are molecules that help protect cells from harmful free radicals and inflammation, which can cause cellular damage and lead to certain health conditions.

Cauliflower contains multiple antioxidants:

Glucosinolates and isothiocyanates

Like other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates. These two groups of antioxidants help slow the growth of cancer cells in test tube studies. However, more research is still needed to determine whether these molecules have a similar effect on the human body.

Carotenoids and flavonoids

Cauliflower also contains other types of antioxidants, including carotenoids andflavonoids.

  • Carotenoids may have anticancer effects and reduce the risk of several other illnesses, including cardiovascular disease.
  • Flavonoids may also have anticancer effects and reduce the risk of cardiovascular disease.

Vitamin C

Cauliflower also contains high amounts of vitamin C, an antioxidant. Vitamin C is also well-known for its anti-inflammatory effects, which may support immune health and reduce the risk of heart disease and some types of cancer, including:

  • bladder cancer
  • breast, cervical, and endometrial cancer
  • esophageal cancer
  • gastric cancer
  • glioma
  • lung cancer
  • pancreatic cancer
  • prostate cancer
  • renal cell (kidney) cancer

For people interested in losing weight, cauliflower has several properties that may help when incorporated into a nutritious diet.

It is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake.

It can also serve as a low calorie substitute for high calorie, low-nutrient foods, such as white rice and refined flour.

As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may help reduce the calories you eat throughout the day, an important factor in weight control.

Cauliflower’s high water content may also help support weight loss. About 92% of its weight is from water. Consuming lots of water-dense, low calorie foods can make you feel fuller and is also associated with weight loss.

Cauliflower is high in choline, an essential nutrient that plays multiple roles in body function, including:

  • It plays a major role in maintaining the integrity of cell membranes, synthesizing DNA, and supporting metabolism.
  • It is also involved in brain development and the production of neurotransmitters necessary for a healthy nervous system. What’s more, it helps prevent cholesterol from accumulating in the liver.
  • Some studies, including one from 2025 and one from 2023, suggest a link between higher choline intake and a lower risk of liver disease and dementia.

However, many people don’t consume enough of it.

One cup (107 g) of cauliflower contains 44 milligrams of choline, about 10% of the adequate intake for adult females and 8% for males.

Cauliflower contains glucoraphanin, which converts to sulforaphane when chopped or chewed. Sulforaphane is an antioxidant that may be particularly helpful for suppressing cancer development by inhibiting enzymes involved in cancer and tumor growth.

Research suggests sulforaphane may also help reduce high blood pressure and support arterial health, both major factors in preventing heart disease.

Animal studies also suggest that sulforaphane may help prevent diabetes and reduce the risk of diabetes-induced complications, such as kidney disease.

While more research is necessary to determine the extent of sulforaphane’s effects in humans, its potential health benefits are promising.

Cauliflower is versatile. You can use it to replace grains and legumes in certain recipes.

Not only is this a way to increase your veggie intake, but it is also helpful for those who follow low carb diets. This is because cauliflower is significantly lower in carbs than grains and legumes.

For example, 1 cup (107 g) of cauliflower contains 5 g of carbs. At the same time, 1 cup (158 g) of rice contains 44 g of carbs, almost nine times the amount in cauliflower.

Examples of recipes that can be made with cauliflower instead of grains and legumes include:

  • Cauliflower rice: Replace white or brown rice with cauliflower rice that has been grated and then cooked. You can try this for meals like chicken and cauliflower rice.
  • Cauliflower pizza crust: You can make a delicious cauliflower pizza by pulsing it in a food processor and then making it into a dough.
  • Cauliflower hummus: Chickpeas can be replaced with cauliflower in hummus recipes.
  • Cauliflower mash: Instead of making mashed potatoes, you can try making a low carb cauliflower mash.
  • Cauliflower tortillas: Combine pulsed cauliflower with eggs to make low carb tortillas that can be used for wraps, taco shells, or burritos.
  • Cauliflower mac and cheese: Cooked cauliflower can be combined with milk, cheese, and spices to make mac and cheese.

Cauliflower is versatile, so you can incorporate it into your diet in many ways.

You can consume it raw, which requires very little preparation. You can enjoy raw cauliflower florets as a snack dipped in hummus or another healthy vegetable dip.

Cauliflower can also be cooked in various ways, such as steaming, roasting, or sautéing. It makes an excellent side dish or can be combined with soups, salads, stir-fries, and casseroles.

Not to mention, it’s fairly cheap and widely available at most grocery stores.

The bottom line

Cauliflower provides some powerful health benefits when consumed as part of a balanced diet, including reducing the risk of diabetes.

It is also a source of essential nutrients like fiber and choline.

Cauliflower contains antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.

Cauliflower is easy to add to your diet. It’s tasty, easy to prepare, and can replace high carb foods in several recipes.