Cauliflower Benefits—6 Reasons It’s a Superfood

author avatar Dr. Eric Berg 11/04/2023

Cauliflower is a delicious and versatile veggie packed full of fiber and vitamin C. Cauliflower can be made into a low-carb alternative for rice, mashed potatoes, or even pizza crust.

Not only is cauliflower delicious, but it’s also incredible for your health! Let’s take a look at the surprising health benefits of cauliflower.

white cauliflower

What is cauliflower?

Cauliflower is a cruciferous vegetable known for its versatile flavor and similar appearance to broccoli. Although most cauliflower is white, there's also purple cauliflower, green cauliflower, and even orange cauliflower!

Cruciferous vegetables like cauliflower are packed full of important phytonutrients. Brussels sprouts, collard greens, kale, parsley, cabbage, and arugula are all part of the cruciferous family. 


Cruciferous vegetables support the liver in removing toxins from the body. The liver takes fat-soluble toxins and turns them into harmless water-soluble particles through a two-phase process called biotransformation. 

Cruciferous vegetables have the ability to assist the liver by slowing down phase 1 of this process. This prevents the liver from becoming overwhelmed or backed up, speeding up the elimination of the toxins.

Cruciferous vegetables also help to balance estrogen. Healthy estrogen levels can reduce the risk of breast and reproductive cancers. 

Watch this video to learn about some of the amazing benefits of cauliflower!

6 incredible health benefits of cauliflower

Cauliflower is incredibly nutritious and has so many health benefits. This superfood should be a staple in every keto diet plan—here are six reasons why!

1. High in vitamin C

One cup of cauliflower gives you 85 percent of your RDA for vitamin C. Vitamin C is a potent antioxidant that improves collagen production, improves energy, and can boost immune health.

Vitamin C is important for the function of several cells in the immune system and plays an important role in preventing heart disease. Bleeding gums and fatigue are both symptoms of vitamin C deficiency.

2. Contains choline

Choline is an essential nutrient that improves brain function, focus, and memory. One cup of cauliflower contains 45 mg of choline, around 10 percent of what you need each day.

Choline is a building block of the neurotransmitter acetylcholine. Acetylcholine is important for reasoning, concentration, cognition, and sleep.

Choline can also help prevent and even reverse a fatty liver. The healthy bacteria in your gut are essential for the absorption of choline, so make sure to fortify your gut with healthy fermented foods! 

3. Contains important phytonutrients

Much like other cruciferous vegetables, cauliflower contains important phytonutrients. Phytonutrients are specialized antioxidants found in plant foods. 

Cauliflower contains the potent phytonutrient sulforaphane, which may help fight cancer. 

Sulfur-containing compounds like sulforaphane have potent anti-inflammatory effects. Evidence suggests that the sulforaphane found in cauliflower is protective against all types of cancers, including prostate cancer and colon cancer. 

Sulforaphane also helps the liver remove toxins from the body. Through a two-phase detoxification process, sulforaphane helps to turn toxins into harmless water-soluble particles.

vitamins and minerals

4. Good source of essential vitamins and minerals

Cauliflower is a great source of essential vitamins and minerals. Cauliflower contains potassium and magnesium, which support healthy blood pressure. It also contains manganese which prevents inflammation in the body.

One cup of cauliflower contains around 17 mcg of vitamin K1, which is important for blood clotting and bone health. Excess vitamin K1 is converted into vitamin K2 by the healthy bacteria in your digestive tract. Vitamin K2 helps prevent calcification in your blood vessels and arteries.


Cauliflower is also a rich source of B vitamins. It contains B1, B2, B3, B5, B6, and B9 (folate). B vitamins have a range of health benefits and are important for energy, cardiovascular health, and prenatal nutrition.

5. Supports ketosis 

High-fiber foods like cauliflower have a very minimal effect on insulin. Cauliflower provides a low-carb alternative to so many favorite comfort foods!

One cup of cauliflower has five grams of carbs and two grams of fiber—that’s only three net carbs per cup! 

Foods like cauliflower can help you feel full and satisfied while doing keto and intermittent fasting. You can find other delicious foods that support ketosis on our Keto Diet Food List

6. Supports digestive health

Dietary fiber acts as the food for the friendly bacteria in your gut. The best source of fiber is vegetables like cauliflower.

Cruciferous vegetables are high in nutrients with a low glycemic index, making them the perfect food for a healthy GI tract. 

If you haven’t built up enough healthy bacteria in your gut, you may have difficulty digesting large amounts of cauliflower or other high-fiber foods. In this case, start slowly and gradually increase your vegetable intake. 

cauliflower pizza crust

Delicious ways to eat cauliflower on keto 

Cauliflower can be used in a variety of ways! Just because you’re following a low-carb diet doesn’t mean you can’t enjoy all of your favorite comfort foods. 

You can make riced cauliflower, cauliflower mash, cauliflower stir fry, and even cauliflower tortillas! These cauliflower recipes highlight some of the amazing ways you can use this versatile vegetable.

Cauliflower pizza crust

This keto-friendly pizza crust is delicious and so easy to make! All you need is a food processor and cheesecloth to make this guilt-free comfort food.

Buffalo cauliflower

Eating cauliflower doesn’t have to be boring! This tasty cauliflower recipe really packs a punch. 

Buffalo cauliflower is a keto-friendly, gluten-free substitute for buffalo wings that offers the spice and crunch you’ve been craving.  

Cauliflower rice

Try this tasty Keto Mediterranean Cauliflower Rice. This flavorful side dish has a lot more nutritional value than your average rice. Riced cauliflower is packed full of dietary fiber and vitamin C, and is a great way to increase your veggie intake. 

Mac and cheese

Who knew you could turn cooked cauliflower into this tasty classic? Keto Cauliflower Mac and Cheese tastes just like the real thing but with potent anti-inflammatory effects. 

Cauliflower hummus

One of the best ways to enjoy the health benefits of eating cauliflower is by turning it into keto-friendly hummus! Use carrots or celery to dip to keep this snack 100% keto-approved. 

fresh cauliflower

Key takeaways

Cauliflower is a superfood that supports ketosis and immune function and even has protective properties against cancer. It contains almost every essential vitamin and mineral that you need.

Not only is cauliflower healthy, but it’s incredibly satisfying and delicious. Cauliflower is a keto-friendly substitute for favorites like mac and cheese and pizza. Try adding more cauliflower to your diet today!


1. Can I have cauliflower on Healthy Keto®?

Yes! Cauliflower contains only three net grams of carbohydrates per cup and is loaded with essential vitamins and minerals. This makes cauliflower the perfect choice for Healthy Keto. 

Consuming enough keto-friendly vegetables is a key part of the Healthy Keto diet. This helps to ensure that you are getting plenty of essential vitamins and minerals to keep you healthy and feeling great while in ketosis. 

2. Is cauliflower a cruciferous vegetable?

Yes, cauliflower is a cruciferous vegetable. Vegetables from the cruciferous family have a range of health benefits and can put you at a lower risk for several chronic diseases.

Other cruciferous veggies include bok choy, arugula, kale, collard greens, Brussels sprouts, and conventional and wild cabbage.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

3. Is cauliflower low FODMAP?

Cauliflower is considered a high FODMAP food, so it may not be the best option for people with irritable bowel syndrome or inflammatory bowel disease. 

4. Is cauliflower good for you? 

Absolutely! Cauliflower is high in vitamin C and other important antioxidants, which protect against cancer and free-radical damage. Cauliflower also contains vitamin K, which plays an important role in protecting against heart disease. 

5. Is cauliflower healthier cooked or raw?

Cauliflower is healthy, cooked, or raw. However, raw cauliflower retains the most nutrients and is, therefore, the healthiest! The more you cook cauliflower, the more nutrients you destroy.

One of the best and easiest ways to cook cauliflower is to simply sauté it for a few minutes. You can also eat raw cauliflower plain or with a keto-friendly dip. 

6. Is cauliflower good for weight loss?

Yes! Cauliflower is a great food to incorporate into your diet if you want to lose weight. It can easily replace comfort foods like mac and cheese and pizza and won’t spike insulin because it’s low in carbs. 

7. Can I eat cauliflower every day?

Yes! Cauliflower is healthy, delicious, and can be prepared in so many different ways. Cauliflower is an excellent source of vitamin C, vitamin K, choline, potassium, magnesium, and B vitamins.

Some people may experience digestive upset from consuming too much cauliflower. In this case, start slow and work up to larger amounts of cauliflower. 

8. How do I make cauliflower pizza crust?

Cauliflower pizza crust is easy to make! First, you pulse the cauliflower florets in a food processor until they’re pretty fine. Next, microwave the cauliflower in a microwave-safe bowl covered with plastic wrap. 

Lastly, you squeeze all of the liquid out of the microwaved cauliflower using cheesecloth and combine it with cheese, spices, and almond flour.

9. Is cauliflower a good keto-friendly substitute?

Yes, cauliflower is an amazing keto-friendly substitute! You can make mashed potatoes, cauliflower tortillas, and even buffalo cauliflower. At only three net carbs per cup, the possibilities are endless!

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