Cauliflower is a widely used vegetable valued for being “low in calories” while still providing fiber, vitamins C and K, folate, potassium, and antioxidants. Because of its mild taste, it is often used as a “healthier substitute for higher-carbohydrate foods such as rice, pasta, or potatoes.”

Despite its low calorie content, cauliflower delivers important nutrients. One cup supplies vitamin C to support the immune system, vitamin K for bone health and blood clotting, folate for normal cell growth, and potassium for heart and muscle function. This makes it a nutrient-dense option without adding many calories.

The fiber in cauliflower supports regular digestion, feeds beneficial gut bacteria, and helps promote a feeling of fullness. Fiber also plays a role in stabilizing blood sugar levels. In addition, cauliflower contains antioxidants, including “glucosinolates and isothiocyanates,” which help protect cells from oxidative stress and may lower the risk of chronic diseases when eaten as part of a balanced diet.

Because it is filling yet relatively low in carbohydrates, cauliflower is commonly included in weight-management and blood-sugar-friendly eating plans. Its fiber helps slow digestion, which can support steadier energy levels throughout the day.

While cauliflower is safe for most people, some should be cautious. Individuals with digestive sensitivities may experience bloating, people with thyroid conditions should avoid very large amounts, those prone to kidney stones may need moderation due to oxalates, and people taking blood thinners should keep vitamin K intake consistent. For most, cauliflower remains a simple and healthy addition to everyday meals.