The New Complete Book of Food



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r Cauliflower

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: B vitamins, vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Cauliflower is an excellent source of vitamin C and a moderately good

source of folate, a member of the B vitamin family.

One-half cup cooked fresh cauliflower florets (the top of the plant)

has one gram dietary fiber, 13.5 mcg folate (3 percent of the RDA), and 35

mg vitamin C (50 percent of the RDA for a woman, 39 percent of the RDA

for a man).

The Most Nutritious Way to Serve This Food

Raw or lightly steamed to protect the vitamin C. Cooked or frozen cauli-

flower may have up to 50 percent less vitamin C than raw cauliflower.

Diets That May Restrict or Exclude This Food

Antiflatulence diet

Low-fiber diet

Buying This Food

Look for: Creamy white heads with tight, compact florets and fresh green

leaves. The size of the cauliflower has no bearing on its nutritional value

or its taste.

Avoid: Cauliflower with brown spots or patches.