How Many Net Carbs Are In Cauliflower?

When we talk about healthy foods, we often think of fresh vegetables. Some veggies seem to hog all the limelight, leaving others in the dark. Vegetables such as broccoli and other green leafy veggies such as spinach and kale are renowned for their health benefits.

What about the often-overlooked cauliflower?

Cauliflower is now considered an effective alternative for carbohydrates. Today, dishes such as cauliflower rice and cauliflower pizza bases are gaining popularity amongst Keto dieters. It turns out that cauliflower is an extremely healthy veggie.

Here’s a more detailed look at the net carbs in cauliflower and why it’s considered to be so healthy.

What makes cauliflower so healthy?

There are many health benefits associated with cauliflower:

Rich in nutrients

Cauliflower is packed full of essential vitamins, minerals, and antioxidants, making it very healthy. Some of the main nutrients found in cauliflower include vitamin C, vitamin K, manganese, potassium, and fiber.

Low in calories

Cauliflower is incredibly low in calories and is essentially fat-free. 1 cup of raw cauliflower provides just 25 calories. This makes cauliflower a delicious and nutritious accompaniment to any meal.

Boost your brain health

Cauliflower are rich in choline, which is an essential nutrient for brain development and healthy nervous system. Choline is also involved in fat metabolism and helps with DNA synthesis.

Why do dieters include it in their diets?

What makes cauliflower so popular amongst dieters? There are lots of reasons:

Great for weight loss

When most people start a new diet, they do so with the intention of losing weight. Cauliflower is ideal in this case, because it’s low in calories, almost fat-free, and a great source of fiber. Fiber helps keep you feeling full, making it easier to resist second servings or less-healthy options.

Promotes health and wellness

We shouldn’t diet just to lose weight. We should aim to become fitter and healthier in addition to any weight loss goals. Cauliflower is full of nutrients, which help to boost the immune system, the brain, the cardiovascular system, and much more besides.

Very versatile

Finally, another reason for cauliflower’s popularity is the fact that it is so versatile. It can be used to bulk out meals, as a side dish, blended in soups, and it also works as a wonderful substitute for popular carbohydrate dishes such as rice and potatoes. This makes it ideal for Atkins and Keto diets.

Net carbs in cauliflower

So, what’s the difference between a net carbohydrate, and a regular carbohydrate? Net carbs are basically the total amount of carbs found in a portion of food, minus the fiber. Fiber is a carb, but it doesn’t raise insulin levels because the body cannot digest it.

Here’s a quick look at the net carbs in cauliflower and popular cauliflower dishes per serving:

• Raw cauliflower – 3.2 g per chopped 100 g cup;
• Cauliflower head – 11 g;
• Cauliflower rice – 3 g per 100 g cup;
• Cauliflower mash – 5.2g per 230 g cup;
• Cauliflower pizza – 14.6 g per large 370 g serving;
• Finally, Roasted cauliflower – 3.1 g net carbs per 130 g cup.

The difference in the net carb amount is due to serving sizes and ingredients that are added during cooking.

Reference

1. Cauliflower nutrition retrieved from: https://ndb.nal.usda.gov/ndb/