Cauliflower

In plain English

Cauliflower is the same species as broccoli, bred for its flower head, but it carries much less glucoraphanin than broccoli, and less progoitrin than Brussels sprouts or rutabaga: 0–3.33 mg progoitrin and 0–1.98 mg glucoraphanin per 100 g raw, across four studies of US cultivars. Its is moderate, 95 mg per 100 g, far below spinach. Boiling lowered its ; steaming and microwaving did not. 100 g raw has 48.2 mg vitamin C, 64.3% of the 75 mg US for women.

Figures and sources are under Show the numbers.

Whose daily amount?

aged 31–50

ID card

Scientific name: Brassica oleracea var. botrytis
Kingdom: plant
Family: Brassicaceae
Part eaten: immature flower head (curd)
In the kitchen: vegetable

Source: Kew Plants of the World Online (not yet checked against Kew).

Top 3 nutrients

% of the US daily amount, 100 g raw, for a 31–50-year-old woman, 70 kg.

Vitamin C: 64.3% of 75 mg [US RDA]
Vitamin K: 17.2% of 90 µg [US AI]
Folate: 14.2% of 400 µg [US RDA]

What you have to deal with

100 g raw, for a 31–50-year-old woman, 70 kg. Each compound on its own; they are never added together.

Progoitrin: 0–3.33 mg in 100 g, no established safety limit. Human trial
: 95 mg in 100 g, no established safety limit. Human observational study
Glucoraphanin: 0–1.98 mg in 100 g, no established safety limit. Cell study

What changes it

Progoitrin: Boiling significantly lowered (progoitrin to ~60% of fresh); steaming and microwaving did not. [source]

Ripe fruit is the one part of a plant that 'wants' to be eaten, so its seeds get spread, and it drops its defenses as it ripens. Green tomatoes carry 0.9–55 mg of tomatine per 100 g; red ones 0.03–0.08 mg (Friedman & Levin 1995). Seeds, roots, tubers and leaves stay defended.

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Key nutrients per 100 g

USDA FoodData Central label amounts. Each preparation is FDC's own entry, per 100 g as eaten; no cooking factors are applied.

Nutrient	raw [FDC 169986]	boiled [FDC 170397]
Protein	1.92 g [USDA]	1.84 g [USDA]
Fat	0.28 g [USDA]imputed	0.45 g [USDA]
Carbohydrate: not essential	4.97 g [USDA]calculated	4.11 g [USDA]calculated
The US National Academies: 'The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.' The same report says the amount that gives optimal health 'is unknown', and still sets a recommended 130 g a day. [IOM 2005, p. 275] [RDA 130 g a day]
Fiber	2 g [USDA]	2.3 g [USDA]
Sugars	1.91 g [USDA]	2.08 g [USDA]imputed
Vitamin A A carotenoids, converted to at IOM 12:1 / 24:1	0 µg [USDA]calculated	0.583 µg [USDA]calculated
Vitamin C	48.2 mg [USDA]	44.3 mg [USDA]
Vitamin D	0 µg ( by USDA) [USDA]	0 µg ( by USDA) [USDA]
Vitamin E	0.08 mg [USDA]imputed	0.07 mg [USDA]imputed
Vitamin K1vitamin K1 (phylloquinone); K2 (MK-4) listed separately	15.5 µg [USDA]imputed	13.8 µg [USDA]imputed
Folate (DFE)	57 µg [USDA]calculated	44 µg [USDA]calculated
Vitamin B6	0.184 mg [USDA]	0.173 mg [USDA]no FDC derivation code
Potassium	299 mg [USDA]	142 mg [USDA]
Magnesium	15 mg [USDA]	9 mg [USDA]
Calcium	22 mg [USDA]	16 mg [USDA]
Iron	0.42 mg [USDA]	0.32 mg [USDA]
Zinc	0.27 mg [USDA]	0.17 mg [USDA]
Beta-carotene A carotenoid, label amount (not )	0 µg [USDA]	7 µg [USDA]imputed
Alpha-carotene A carotenoid, label amount (not )	0 µg [USDA]	0 µg [USDA]imputed
Beta-cryptoxanthin A carotenoid, label amount (not )	0 µg [USDA]	0 µg [USDA]imputed

Daily amounts per 100 g raw

The same 100 g against five sets of daily amounts for adults aged 31–50: US/Canada (National Academies), UK (PHE 2016), EU (EFSA), Australia/NZ (NHMRC) and WHO/FAO. Your choice is highlighted. Each line names its type (RDA, RNI, PRI, RDI, AI, and so on) and links to its source. Label amounts, with no absorption factors. Where a body sets no value, it says so; no other body's figure is used instead.

Nutrient	Per 100 g raw	Daily amounts, woman 31–50
Protein	1.92 g	US/Canada (your choice) 4.17% of 46 g [RDA] [source] UK 4.27% of 45 g [RNI] [source] EU (EFSA) 3.3% of 58.1 g [PRI] [source]0.83 per kg body weight × 70 kg Australia/NZ 4.17% of 46 g [RDI] [source] WHO 3.3% of 58.1 g [safe level] [source]0.83 per kg body weight × 70 kgfor top-quality protein (PDCAAS 1.0): "The value accepted for the safe level of intake is 0.83 g/kg per day, for proteins with a protein digestibility-corrected amino acid score value of 1.0. (PDF p. 256)"
Fiber	2 g	US/Canada (your choice) 8% of 25 g [AI] [source]total fiber UK 6.67% of 30 g [recommendation] [source] EU (EFSA) 8% of 25 g [AI] [source] Australia/NZ 8% of 25 g [AI] [source] WHO 8% of 25 g [at least] [source]
Vitamin Aprovitamin A carotenoids, converted to RAE at IOM 12:1 / 24:1	0 µg RAEfrom Beta-carotene: 0 µg (label amount), gives 0 µg RAEfrom Alpha-carotene: 0 µg (label amount), gives 0 µg RAEfrom Beta-cryptoxanthin: 0 µg (label amount), gives 0 µg RAE	US/Canada (your choice) 0% of 700 µg [RDA] [source]µg , so it compares directly with the plate's RAE figure UK units differ, not computed: UK and EFSA use retinol equivalents (RE); the plate uses [source] EU (EFSA) units differ, not computed: UK and EFSA use retinol equivalents (RE); the plate uses [source] Australia/NZ units differ, not computed: Australia/NZ and WHO use retinol equivalents (RE); the plate uses [source] WHO units differ, not computed: Australia/NZ and WHO use retinol equivalents (RE); the plate uses [source]
Vitamin C	48.2 mg	US/Canada (your choice) 64.3% of 75 mg [RDA] [source] UK 120% of 40 mg [RNI] [source] EU (EFSA) 50.7% of 95 mg [PRI] [source] Australia/NZ 107% of 45 mg [RDI] [source] WHO 107% of 45 mg [RNI] [source]
Vitamin E	0.08 mg	US/Canada (your choice) 0.533% of 15 mg [RDA] [source]alpha-tocopherol UK 2.67% of 3 mg [safe intake] [source] EU (EFSA) 0.727% of 11 mg [AI] [source] Australia/NZ 1.14% of 7 mg [AI] [source]in mg alpha-tocopherol equivalents WHO 1.07% of 7.5 mg [best estimate] [source]
Vitamin K1vitamin K1 (phylloquinone); K2 (MK-4) listed separately	15.5 µg	US/Canada (your choice) 17.2% of 90 µg [AI] [source]compared with vitamin K1, the form plants contain UK 22.1% of 70 µg [guidance] [source]about 1 µg per kg body weight EU (EFSA) 22.1% of 70 µg [AI] [source]vitamin K1 Australia/NZ 25.8% of 60 µg [AI] [source]compared with vitamin K1, the form plants contain WHO 28.2% of 55 µg [RNI] [source]compared with vitamin K1, the form plants contain
Folate (DFE)	57 µg	US/Canada (your choice) 14.2% of 400 µg [RDA] [source]µg DFE UK 28.5% of 200 µg [RNI] [source]UK value is not DFE, so it is compared with food folate EU (EFSA) 17.3% of 330 µg [PRI] [source]compared with folate DFE Australia/NZ 14.2% of 400 µg [RDI] [source]compared with folate DFE WHO 14.2% of 400 µg [RNI] [source]compared with folate DFE
Vitamin B6	0.184 mg	US/Canada (your choice) 14.2% of 1.3 mg [RDA] [source]rises to 1.7 men / 1.5 women from age 51 UK 15.3% of 1.2 mg [RNI] [source] EU (EFSA) 11.5% of 1.6 mg [PRI] [source] Australia/NZ 14.2% of 1.3 mg [RDI] [source]NHMRC public consultation on vitamin B6 closed 30 Sep 2026; value may be revised WHO 14.2% of 1.3 mg [RNI] [source]
Potassium	299 mg	US/Canada (your choice) 11.5% of 2600 mg [AI] [source] UK 8.54% of 3500 mg [RNI] [source] EU (EFSA) 8.54% of 3500 mg [AI] [source] Australia/NZ 10.7% of 2800 mg [AI] [source] WHO 8.52% of 3510 mg [at least] [source]
Magnesium	15 mg	US/Canada (your choice) 4.69% of 320 mg [RDA] [source]ages 19–30: men 400, women 310 UK 5.56% of 270 mg [RNI] [source] EU (EFSA) 5% of 300 mg [AI] [source] Australia/NZ 4.69% of 320 mg [RDI] [source] WHO 6.82% of 220 mg [RNI] [source]
Calcium	22 mg	US/Canada (your choice) 2.2% of 1000 mg [RDA] [source]women 51–70: 1,200 UK 3.14% of 700 mg [RNI] [source] EU (EFSA) 2.32% of 950 mg [PRI] [source]age 25 and over; 1000 mg for ages 18–24 Australia/NZ 2.2% of 1000 mg [RDI] [source] WHO 2.2% of 1000 mg [RNI] [source]
Ironnonheme iron	0.42 mg	US/Canada (your choice) 2.33% of 18 mg [RDA] [source]women 51+: 8 UK 2.84% of 14.8 mg [RNI] [source]UK women's 14.8 mg applies to ages 19–50 EU (EFSA) 2.62% of 16 mg (premenopausal); 3.82% of 11 mg (postmenopausal) [PRI] [source] Australia/NZ 2.33% of 18 mg [RDI] [source] WHO 0.714–2.14% of 19.6–58.8 mg, depends on diet [RNI] [source]depends on diet: WHO gives one figure for each level of iron absorption from the diet (15%, 12%, 10% and 5%)
Zinc	0.27 mg	US/Canada (your choice) 3.38% of 8 mg [RDA] [source] UK 3.86% of 7 mg [RNI] [source] EU (EFSA) 3.6% of 7.5 mg [PRI] [source]lowest band (300 mg phytate/day) shown, because the plate's phytate figure is not usable yet Australia/NZ 3.38% of 8 mg [RDI] [source] WHO 2.76–9% of 3–9.8 mg, depends on diet [RNI] [source]depends on diet: WHO gives one figure for each level of zinc absorption from the diet (high, moderate and low)

Other nutrients with a daily amount

Nutrient	Per 100 g raw	Daily amounts, woman 31–50
Vitamin D	0 µg (assumed zero by USDA)	US/Canada (your choice) 0% of 15 µg [RDA] [source]every food is by USDA UK 0% of 10 µg [RNI] [source]every food is by USDA EU (EFSA) 0% of 15 µg [AI] [source]every food is by USDA Australia/NZ 0% of 5 µg [AI] [source]every food is by USDA WHO 0% of 5 µg [RNI] [source]every food is by USDA
Thiamin	0.05 mg	US/Canada (your choice) 4.55% of 1.1 mg [RDA] [source] UK 6.25% of 0.8 mg [RNI] [source] EU (EFSA) per MJ of energy intake (0.1 mg/MJ); there is no sourced energy default, so it needs an energy intake [source] Australia/NZ 4.55% of 1.1 mg [RDI] [source] WHO 4.55% of 1.1 mg [RNI] [source]
Riboflavin	0.06 mg	US/Canada (your choice) 5.45% of 1.1 mg [RDA] [source] UK 5.45% of 1.1 mg [RNI] [source] EU (EFSA) 3.75% of 1.6 mg [PRI] [source] Australia/NZ 5.45% of 1.1 mg [RDI] [source] WHO 5.45% of 1.1 mg [RNI] [source]
Niacin	not computed	US/Canada (your choice) units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] UK units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] EU (EFSA) units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] Australia/NZ units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source] WHO units differ, not computed: the reference is in niacin equivalents (NE); FDC niacin is preformed niacin only [source]
Vitamin B12	0 µg (assumed zero by USDA)	US/Canada (your choice) 0% of 2.4 µg [RDA] [source]every food is by USDA UK 0% of 1.5 µg [RNI] [source]every food is by USDA EU (EFSA) 0% of 4 µg [AI] [source]every food is by USDA Australia/NZ 0% of 2.4 µg [RDI] [source]every food is by USDA WHO 0% of 2.4 µg [RNI] [source]every food is by USDA
Selenium	0.6 µg	US/Canada (your choice) 1.09% of 55 µg [RDA] [source] UK 1% of 60 µg [RNI] [source] EU (EFSA) 0.857% of 70 µg [AI] [source] Australia/NZ 1% of 60 µg [RDI] [source] WHO 2.31% of 26 µg [RNI] [source]
Iodine	not computed	US/Canada (your choice) not reported: FDC has no figure for any food on the plate [source] UK not reported: FDC has no figure for any food on the plate [source] EU (EFSA) not reported: FDC has no figure for any food on the plate [source] Australia/NZ not reported: FDC has no figure for any food on the plate [source] WHO not reported: FDC has no figure for any food on the plate [source]
Copper	0.039 mg	US/Canada (your choice) 4.33% of 0.9 mg [RDA] [source]table gives 900 µg UK 3.25% of 1.2 mg [RNI] [source] EU (EFSA) 3% of 1.3 mg [AI] [source] Australia/NZ 3.25% of 1.2 mg [AI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2
Manganese	0.155 mg	US/Canada (your choice) 8.61% of 1.8 mg [AI] [source] UK no value set [source] EU (EFSA) 5.17% of 3 mg [AI] [source] Australia/NZ 3.1% of 5 mg [AI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2
Phosphorus	44 mg	US/Canada (your choice) 6.29% of 700 mg [RDA] [source] UK 8% of 550 mg [RNI] [source] EU (EFSA) 8% of 550 mg [AI] [source] Australia/NZ 4.4% of 1000 mg [RDI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2
Sodium	30 mg	US/Canada (your choice) 2% of 1.5 g [AI] [source]table gives 1,500 mg; this is an adequate intake, not a limit UK the UK figure (2.4 g) is a maximum, not a need [source] EU (EFSA) 1.5% of 2 g [safe and adequate] [source] Australia/NZ 1.5% of 2 g [SDT] [source]NHMRC public consultation on sodium closed 30 Sep 2026; values may be revisedadequate intake (): 460–920 mg/day; shown for reference, no % WHO 1.5% of 2 g [limit] [source]
Choline	44.3 mg	US/Canada (your choice) 10.4% of 425 mg [AI] [source] UK no value set [source] EU (EFSA) 11.1% of 400 mg [AI] [source] Australia/NZ 10.4% of 425 mg [AI] [source] WHO no value setnot in FAO/WHO 2004 Annex 1 or 2

Absorption

No absorption figure has been sourced for this food yet, so label amounts are shown unadjusted.

What comes with it: what the carbohydrate becomes

Per 100 g as eaten, from UK CoFID 2021 (McCance and Widdowson). CoFID gives starch and sugars as monosaccharide equivalents, so half of sucrose counts as glucose and half as fructose. This is a different measure from USDA's “carbohydrate, by difference” in the table above, and the two are never mixed.

cauliflower

Most of the carbohydrate in raw cauliflower is sugar. 100 g ends up as about 1.6 g of glucose and about 1.5 g of fructose.

Becomes glucosefree glucose + starch + half of sucrose	1.6 g [UK CoFID 2021]
Becomes fructosefree fructose + half of sucrose	1.5 g [UK CoFID 2021]
Starch	0.2 g [UK CoFID 2021]
Glucosefree glucose	1.2 g [UK CoFID 2021]
Fructosefree fructose	1.3 g [UK CoFID 2021]
Sucrosehalf glucose, half fructose once digested	0.4 g [UK CoFID 2021]
Maltoseother sugar, shown as it is	0 g [UK CoFID 2021]
Lactoseother sugar, shown as it is	0 g [UK CoFID 2021]
Galactoseother sugar, shown as it is	trace [UK CoFID 2021]
Oligosaccharidesshown on its own, not split	1.3 g [UK CoFID 2021]
Total sugars	2.9 g [UK CoFID 2021]
Carbohydrate (CoFID, available)starch + sugars + oligosaccharides, as monosaccharide equivalents	4.4 g [UK CoFID 2021]
Fiber (AOAC)fiber, not counted as sugar	1.8 g [UK CoFID 2021]
Fiber (NSP)fiber, not counted as sugar	1.8 g [UK CoFID 2021]

UK CoFID 2021 13-512: Cauliflower, raw [source]

cauliflower (boiled)

Most of the carbohydrate in boiled cauliflower is sugar. 100 g ends up as about 1.15 g of glucose and about 1.25 g of fructose, plus traces of starch.

Becomes glucosefree glucose + starch + half of sucrose	1.15 g, plus traces of starch [UK CoFID 2021]
Becomes fructosefree fructose + half of sucrose	1.25 g [UK CoFID 2021]
Starch	trace [UK CoFID 2021]
Glucosefree glucose	0.9 g [UK CoFID 2021]
Fructosefree fructose	1 g [UK CoFID 2021]
Sucrosehalf glucose, half fructose once digested	0.5 g [UK CoFID 2021]
Maltoseother sugar, shown as it is	0 g [UK CoFID 2021]
Lactoseother sugar, shown as it is	0 g [UK CoFID 2021]
Galactoseother sugar, shown as it is	trace [UK CoFID 2021]
Oligosaccharidesshown on its own, not split	1.1 g [UK CoFID 2021]
Total sugars	2.4 g [UK CoFID 2021]
Carbohydrate (CoFID, available)starch + sugars + oligosaccharides, as monosaccharide equivalents	3.5 g [UK CoFID 2021]
Fiber (AOAC)fiber, not counted as sugar	1.9 g [UK CoFID 2021]
Fiber (NSP)fiber, not counted as sugar	1.6 g [UK CoFID 2021]

UK CoFID 2021 13-513: Cauliflower, boiled in unsalted water [source]

What comes with it: compounds

Amounts for 100 g of each preparation. Thresholds are worked out for 70 kg body weight.

Progoitrin ( precursor)

As the source gives it: 0–3.33 mg/100 g, fresh [source]
Dose: raw: 0–3.33 mg in 100 gboiled: 0–3.33 mg in 100 g (raw value; cooking changes this, see note)
Cooking: Boiling significantly lowered glucosinolates (progoitrin to ~60% of fresh); steaming and microwaving did not. [source]
Threshold: No established threshold [source]No human . Comparison only: 194 µmol inhibited thyroid iodine uptake, 77 µmol did not; <70 µmol progoitrin per serving 'unlikely' to reduce thyroid hormone production (Felker 2016)
Effect: Low progoitrin compared with Brussels sprouts and swede. Human trial

As the source gives it: 95 mg/100 g, fresh [source]
Dose: raw: 95 mg in 100 gboiled: 95 mg in 100 g (raw value; the source gives no cooking figure)
Threshold: No established threshold
Effect: Moderate; far below spinach. Human observational study
Over time: Repeated intake: kidney stones
Most kidney stones are calcium , and stone crystals develop over weeks or months. In a large US study, men and older women eating the most oxalate had about a 21–22% higher risk of stones than those eating the least; in younger women there was no link. The authors concluded that dietary oxalate is not a major risk factor. The National Kidney Foundation advises eating enough calcium-rich foods rather than strictly limiting oxalate, and says limiting very high oxalate foods may be warranted for people with high urine oxalate despite getting enough calcium. Human observational study
Sources: MedlinePlus (US National Library of Medicine), Kidney stones; National Kidney Foundation, Six easy ways to prevent kidney stones (updated 26 Aug 2025); Taylor EN & Curhan GC 2007, J Am Soc Nephrol 18(7):2198–2204, abstract; National Kidney Foundation, as above

Glucoraphanin (sulforaphane precursor)

As the source gives it: 0–1.98 mg/100 g, fresh [source]
Dose: raw: 0–1.98 mg in 100 gboiled: 0–1.98 mg in 100 g (raw value; the source gives no cooking figure)
Threshold: No established threshold
Effect: Very low compared with broccoli. Cell study

0 entries for this food are hidden pending verification. They are never shown with a value until checked.