Is Cauliflower Good for Weight Loss?

Is Cauliflower Good for Weight Loss? | WL Fitness and health

Most nutritional experts agree that vegetables should make up a large part of your diet if you want to lose weight. The main exception to this recommendation is the controversial (and not entirely healthy) carnivore diet.

Eating more veggies to lose weight makes a lot of sense. Most vegetables are high in fiber and water, which means they’re also low in calories.

Some are also very low in carbs, which is why things like avocado, cabbage, broccoli, and zucchini are often part of the ketogenic diet.

Vegetables aren’t just good for weight loss; they’re incredibly healthy too. While health benefits vary from one variety of vegetables to another, almost all types contain critical vitamins, minerals, and other vital micronutrients.

In terms of nutrient density vs. calorie content, vegetables are all but impossible to beat.

Assuming they’re cooked healthily and not sullied with things like loads of salt or butter, all veggies can help you lose weight, even the much-maligned potato.

That said, some vegetables are especially low in calories, making them potentially better for weight loss.

This raises the question, is cauliflower good for weight loss? The simple answer is a resounding YES!

In this article, we explain how you can lose weight with cauliflower and reveal some of the other benefits of this popular vegetable.

Is Cauliflower Good for Weight Loss

What is Cauliflower?

cauliflowerCauliflower is a cruciferous vegetable, which means it has a cross-like shape. It’s a member of the mustard family, which also includes broccoli, Brussels sprouts, kale, and radishes.

The name cauliflower comes from Latin and means “flower of the cabbage.”

Cauliflowers, which are white in color, are usually globe-shaped, and a fully formed cauliflower is known as a head.

Once the leaves are stripped away (which can be eaten, although they tend to be bitter), cauliflower heads are customarily cut down into smaller sections called florets.

You can also eat cauliflower stalks and core, but they need to be cooked for longer, as they can be quite tough.

Cauliflower can be eaten raw, but it’s best boiled, steamed, roasted, or sautéed. It has a light flavor that benefits from seasoning. It can be a little bland on its own.

Nutritional Information

Like most cruciferous vegetables, cauliflower is very nutritious. Easily comparable to broccoli and cauliflower, the nutrients in cauliflower mean it’s very healthy.

The nutritional values for one cup/4½ ounces of raw cauliflower are:

  • Calories: 25
  • Fiber: 3 grams
  • Carbohydrate: 5 grams
  • Protein: 2 grams
  • Fat: 0.3 grams

In addition, cauliflower contains an abundance of vitamins and minerals, including:

  • Vitamin C
  • Vitamin K
  • Vitamin B6
  • Folate
  • Pantothenic acid
  • Calcium
  • Potassium
  • Manganese
  • Magnesium
  • Phosphorus

Cauliflower also contains meaningful amounts of glucosinolates and isothiocyanates, which are two antioxidants with several important health benefits.

How to Use Cauliflower for Weight Loss

The easiest way to lose weight with cauliflower is to use it in place of higher-calorie ingredients. This will reduce your overall caloric intake, contributing to your calorie deficit. Eating cauliflower won’t automatically lead to weight loss, but it can certainly help.

gratin cauliflowerEasy ways to use cauliflower for weight loss include:

  • Cauliflower rice – grate and lightly cook cauliflower and eat instead of regular rice.
  • Cauliflower pizza crust – process to make a dough and use instead of traditional pizza crust
  • Cauliflower mash – cook, mash, and eat as a low-calorie alternative to mashed potatoes
  • Cauliflower and cheese – replace high-calorie macaroni with lower-calorie cauliflower florets
  • Cauliflower tortillas – combine mashed cauliflower with eggs to make low-calorie wraps

There is no such thing as a fat-burning food, but replacing high-calorie ingredients like bread, rice, and pasta with cauliflower means you can enjoy tasty meals without ingesting a whole lot of carbs or calories.

Additional Benefits of Eating Cauliflower

Cauliflower is low in calories but high in nutrients, which means it’s very good for your health. The benefits of adding cauliflower to your diet include:

Better digestive health – cauliflower is high in fiber and may help prevent digestive problems and diseases, including constipation, diverticulitis, and inflammatory bowel disease (IBD). Most people eat too little fiber, and one cup of cauliflower contains roughly 10% of the recommended daily amount.

Antioxidant effect – cauliflower contains several potent antioxidants. Antioxidants protect against free radicals, which are unstable molecules that are linked to a host of medical and health issues, including heart disease, Alzheimer’s, and macular degeneration.

The antioxidants in cauliflower may also have cancer-fighting benefits and may safeguard against colon, lung, breast, and prostate cancers.

High choline content – cauliflower is a valuable source of choline, an important nutrient with lots of uses, including nervous system function, forming DNA, proper metabolism, and cholesterol control.

Only a few foods contain choline, and the next best source is broccoli.

Stronger, healthier bones – high in both calcium and vitamin K, cauliflower could help support bone health. Bones tend to weaken with age, leading to an increased risk of fracture.

Vitamin K and calcium could help reduce bone loss and reduce your risk of developing osteoporosis.


There are very few downsides to eating cauliflower, but make sure you consider the following before adding this vegetable to your diet.

cauliflower in a plantationBloating and gas – the high fiber content in cauliflower can lead to mild digestive upsets, usually limited to bloating and fluctuance.

Avoid these issues by increasing your cauliflower and fiber intake gradually.

Blood clotting – cauliflower is high in vitamin K, which is linked to blood clotting.

If you suffer from a blood clotting disorder or are taking blood-thinning medication, you should not add lots of cauliflower to your diet before seeking nutritional advice from your doctor.

Contamination – the cruciferous shape of cauliflower means it can harbor germs and bacteria if you don’t wash it properly. Make sure you get into all those nooks and crannies to wash away potentially harmful contaminants, such as insecticides and soil residue.

Bottom Line

While eating cauliflower won’t magically make you lose weight, this low-calorie, low-carb veggie deserves to be part of your weight loss diet.

It’s very low in calories, and yet, because of its high fiber content, it’s very filling. You can eat a lot of cauliflower without ingesting many calories, and, as such, it’s an excellent weight-loss food.

Try replacing high-calorie mashed potatoes with creamed cauliflower or rice with grated and lightly cooked cauliflower. Delicious, filling, and very diet and weight loss friendly.

Cauliflower isn’t just good for weight loss; it’s a bonafide superfood too.

High in vitamins, minerals, antioxidants, and other beneficial nutrients, adding cauliflower to your diet will do you nothing but good and could improve your digestive health, reduce your risk of certain cancers, and strengthen your bones and brain too.

Best of all, there are very few downsides to eating cauliflower. Unless you have blood clotting issues, cauliflower is a very safe vegetable.

There are also many different ways to prepare cauliflower, so you’re bound to find a way to use this versatile veggie. Try cauliflower cheese, pizza base, or tortillas to see how tasty cauliflower can be.

So, is cauliflower good for weight loss? You bet! But, it’s also a very nutritious vegetable that deserves to be part of your diet.