Cauliflower: calories and nutritional values of the vegetable
Would you like to integrate a vegetable with excellent nutritional values into your diet? Cauliflower has few calories and is surprisingly versatile. At the same time, cauliflower provides many important nutrients, such as vitamin C, fiber, and phytochemicals. Whether cooked, raw or as a puree: cauliflower can be used in a variety of ways and is very tasty. In this overview, we show you exactly what this popular member of the cabbage family has to offer.
Storage time*
| BioFresh Fruit & Vegetable safe just above 0 °C with high humidity | 21 days |
| EasyFresh safe 7 °C with air regulation plate | 12 days |
| Refrigerator compartment 7 °C | 10 days |
| Freezer compartment -18 °C | 12 months |
The key points
- Cauliflower calories: with only around 25 calories per 100 grams, cauliflower is ideal for a calorie-conscious diet.
- Rich in nutrients: it contains loads of vitamin C and B as well as iron, magnesium, potassium, and secondary plant substances.
- Versatile: whether raw, steamed or as a low-carb alternative, cauliflower goes well in many dishes.
- Long shelf life: cauliflower stays fresh in the refrigerator for up to ten days and frozen for up to a year.
Cauliflower nutritional values – list of contents
Colored cauliflower and the nutrients it contains
The white cauliflower originally gained popularity in France, mainly because of its elegant white color. In southern Italy, on the other hand, things are quite different. Here, the purple cauliflower is most popular. As a rule of thumb: the more intense the color, the stronger the flavor. Although it may appear artificial to some, purple cauliflower is a natural variety. Its strong color is due to its high content of plant pigments (anthocyanins), which are also found in blueberries, for example. However, care must be taken when cooking the colorful cabbage: if purple cauliflower is cooked in too much water for too long, it loses its purple color and turns a rather unappetizing grey-green. It is therefore recommended to steam purple cauliflower or process it directly as raw food.
Cauliflower is one of the most tender and easily digestible types of cabbage. It has a finer cell structure than other types of cabbage and is therefore easy to digest. So it is also ideal as baby food when cooked. In addition, cauliflower has few calories, is rich in fiber and minerals such as iron, magnesium, and potassium, and has a high vitamin B and C content. It is therefore ideal for strengthening the immune system, especially in the cold season. Cauliflower also provides valuable secondary plant substances that support the body in a natural way. Thanks to its mild flavor and versatile preparation options, it is very popular in both classic dishes and modern, light recipes. Due to the low calorie content of cauliflower, it is also ideal for weight-loss dishes.
Store cauliflower in the refrigerator for long-lasting freshness
To ensure that you benefit from the valuable ingredients in cauliflower for as long as possible, it is best to prepare while it is fresh. When buying cauliflower, look for crisp and green leaves, a lush stalk and a white to cream head.
If you do not plan to use it immediately, it can easily be stored in the vegetable compartment of your refrigerator. It stays fresh there for up to ten days and in the BioFresh Fruit & Vegetable safe from Liebherr, for up to 21 days. This has high humidity with a temperature just over 0 °C, which provides the ideal environment for crunchy vegetables. If you want to enjoy your cauliflower for even longer, simply freeze it. The best way to do this is to divide it into florets beforehand and blanch them briefly in salted water. You can then store the cauliflower for up to a year in your freezer. So with cauliflower you always have a valuable ingredient with few calories on hand.
*All specifications given are to be considered as guideline values, and depend in each case on the type of food and on the proper storage without interruption of the cold chain from harvest/production through to the Liebherr appliance. Should food products have information about minimum shelf life, the date on the packaging always applies.
