Vegetable
boiled unsalted cauliflower.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled phool gobhiboiled cauliflower florets
SERVING
CALORIES
23
PROTEIN
1.8g
CARBS
4.1g
FAT
0.50g
FIBER
2.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories23kcal—
Protein1.8g4%
Carbohydrates4.1g1%
Fiber2.3g8%
Sugar1.7g3%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water93g—
MINERALS
Sodium15mg1%
Potassium142mg3%
Calcium16mg1%
Iron0.30mg2%
Magnesium9.0mg2%
Phosphorus26mg2%
Zinc0.20mg2%
Copper0.03mg3%
Manganese0.10mg4%
Selenium0.60µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C18.2mg20%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K13.8µg12%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.10mg6%
Folate (B9)44µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup124g
1 oz28.4g
1 lb453.6g
1 piece15g
HEALTH BENEFITS
Why eat it.
- ✓High in Vitamin C which supports immune function
- ✓Good source of fiber for digestive health
- ✓Contains antioxidants that help reduce inflammation
- ✓Low in calories and carbohydrates, making it keto-friendly
- ✓Contains choline, which is essential for brain development
COOKING TIPS
In the kitchen.
- 1Boil for only 3-5 minutes to maintain a slightly firm texture
- 2Drain immediately after boiling to prevent the cauliflower from becoming mushy
- 3Add a teaspoon of lemon juice to the boiling water to keep the cauliflower white
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 5 days
- Can be frozen for up to 8 months if blanched before boiling
- Keep away from strong-smelling foods as it can absorb odors
FAQ
Frequently asked questions.
How long does boiled cauliflower last in the fridge?
Boiled cauliflower will stay fresh for 3 to 5 days when stored in an airtight container in the refrigerator.
Can I freeze boiled cauliflower?
Yes, you can freeze it. Ensure it is drained well and cooled completely before placing it in a freezer-safe bag. It lasts about 8 months.
Why does boiled cauliflower sometimes smell bad?
Cauliflower contains sulfur compounds. When overcooked, these compounds release a strong, pungent odor. To avoid this, do not overboil.
What is a good substitute for boiled cauliflower?
Boiled broccoli, romanesco, or even boiled cabbage cores can serve as similar texture substitutes.
Is boiled cauliflower keto-friendly?
Yes, it is very low in net carbs (approx 2g per 100g), making it an excellent choice for ketogenic diets.
How do I prevent boiled cauliflower from becoming mushy?
Check for tenderness with a fork after 3 minutes. As soon as it is fork-tender, drain it and rinse with cold water to stop the cooking process.
Does boiling cauliflower remove its nutrients?
Boiling can cause some water-soluble vitamins like Vitamin C and B-vitamins to leach into the water. To minimize loss, use as little water as possible or reuse the water in soups.
How do I pick the best cauliflower for boiling?
Look for a head that is firm, heavy for its size, and has tightly packed white florets without any brown spots or bruising.
