Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients. An article published by the Centers for Disease Control and Prevention (CDC) places cauliflower 24th on a list of "powerhouse fruits and vegetables." Fast facts on cauliflower: Here are some key points about cauliflower. More detail is in the main article. o Cauliflower is as good source of fiber and vitamins. o Its ingredients may help strengthen bones, boost the cardiovascular system, and prevent cancer. o Tasty ways of eating cauliflower include cauliflower crust pizza and cauliflower and cheese soup. o People who are using blood thinners should not suddenly start eating a lot of cauliflower, because the high levels of vitamin K could react adversely with the drugs. Nutritional content According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of chopped raw cauliflower, cut in half-inch pieces, and weighing around 107 grams, contains: • 27 calories • 2 grams (g) of protein • 0.3 grams of fat • 5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar • 24 milligrams (mg) of calcium • 16 mg of magnesium • 47 mg of phosphorus • 320 mg of potassium • 51.6 mg of vitamin C • 16.6 micrograms (mcg) of vitamin K • 0.197 mcg of vitamin B6 • 61 mcg of folate One cup of raw cauliflower will provide: • 77 percent of daily vitamin C needs • 20 percent of daily vitamin K needs • 10 percent or more of daily needs for vitamin B 6 and folate It also contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.