Cauliflower

Every knowledge on vegetables, health and nutrition.

Scientific Name

Brassica oleracea (Cruciferea family)

Common name

Cauliflower
Cauliflower

Varieties and seasons

Although it is found in stores practically throughout the year, it is mainly considered to be a winter and spring vegetable (70% of sales are made between October and April).

Production

The main producers in Europe are Italy, Spain and France. USA, especially California, is a important producer too.

Consumption

In Italy, between 3 & 5kg of cauliflower are consumed per capita per year, included Romanesco.

In Belgium, the consumption of cauliflower has decreased to 1,85kg per capita in 2009 (-2,1%).

Nutritional values (per 100 g)

Raw*

Cooked*

Tinned**

Frozen**

RDI***

Energy

21 kcal

17 kcal

14.2 kcal

19 kcal

Proteins

2.4 g

2 g

1.88 g

1.9 g

Carbohydrates

2.3 g

1.8 g

0.99 g

2.1 g

Fat

0.3 g

0.3 g

0.3 g

0.35 g

Fibres

2.4 g

2.6 g

2.5 g

1.9 g

30 g

Sodium

14 mg

8 mg

0.5 mg

16 mg

Potassium

319 mg

200 mg

2,000 mg

Vitamin C

50 mg

38 mg

29 mg

29 mg

80 mg

Vitamin B1

0.1 mg

0.05 mg

0.05 mg

0.05 mg

1.1 mg

Vitamin B9

83 µg

59 µg

101.1 µg

83 µg

200 µg

Vitamin B6

0.22 mg

0.17 mg

0.12 mg

1.4 mg

Lutein+zeaxanthin****

33 µg

29 Âµg

* Ciqual 1995 ** Bonduelle data *** Recommended Daily Intake ****USDA

Nutritionist’s advice

Cauliflower is naturally rich in vitamin C: fresh cauliflower contains as much as oranges. Once cooked, it loses some of its value, but it is still a good source of vitamin C.

Cauliflower is also rich in vitamin B9, which is vital for cell multiplication and renewal. Even cooked, it remains a rich source of vitamins.

What is about portions...?

-a child portion : three little bunches of cauliflower

-an adult portion : five bunches of cauliflower

Cooking and nutrition: tasty combinations

-Cauliflower, white sauce and grated cheese: the perfect trio. The mildness and extremely light texture of cauliflower is enlivened by the white sauce and the melted and grilled cheese. A cocktail of vitamins, fibre and pure pleasure!

-Cauliflower fleurettes with shellfish (mussels, cockles, clams), crab meat or surimi salad: serve with a lemon sauce for a fresh, iodised, light and refreshing salad. (Magnesium, iron, calcium, vitamins A, D, C, B9 and more)

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