Carbohydrate and Fiber Counts for Cauliflower
- ½ cup cauliflower (50 grams): 1.5 grams effective (net) carbohydrate plus 1 gram fiber and 12 calories
- 1 medium head of cauliflower (5-6" diameter; about 20 oz): 16 grams effective (net) carbohydrate plus 14 grams fiber and 144 calories
- ¼ lb. (4 oz) cauliflower: 3 grams effective (net) carbohydrate plus 3 gram fiber and 28 calories
Glycemic Index for Cauliflower
As with most non-starchy vegetables, there is no scientific study of the glycemic index of cauliflower.More Information about the Glycemic Index
Estimated Glycemic Load of Cauliflower
- ½ cup chopped cauliflower: 1
1 medium head of cauliflower (5-6" diameter; about 20 oz): 14
¼ lb. (4 oz) cauliflower: 3
More Information About the Glycemic Load
Health Benefits of Cauliflower
Cauliflower is a very good source of fiber. It is an excellent source of Vitamin C, a very good source of Vitamin K and folate, and a good source of Vitamin B6 and potassium.In addition, cauliflower is one of the cruciferous vegetables, which have been shown to have anti-cancer properties. It also has a fairly high level of antioxidant phytonutrients on a per-calorie basis.
Low-Carb Recipes with Cauliflower
- Mashed Cauliflower
- Cauliflower "Rice"
- Video of How to Prepare Cauliflower "Rice"
- Cauliflower "Potato" Salad
More Information About Cauliflower.
Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007
USDA National Nutrient Database for Standard Reference, Release 20.
