scored 96/100
Also known as cauliflower florets
Cauliflower is a cruciferous vegetable rich in vitamin C, fiber, and bioactive sulfur compounds that support cellular health and longevity. Its low caloric density and high nutrient profile make it ideal for nutrient-dense eating patterns.
2.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 96.
Cauliflower (Brassica oleracea) is a cultivated cruciferous vegetable that originated in the Mediterranean region and became a dietary staple across Europe and Asia. Nutritionally, it is exceptionally low in calories (25 kcal per 100g, likely due to USDA rounding) while providing substantial vitamin C (approximately 46% DV per 100g), vitamin K, folate, and potassium. Its unique value in longevity nutrition stems from glucosinolates—sulfur-containing compounds that metabolize into isothiocyanates upon chewing or cooking. These bioactive molecules have demonstrated anti-inflammatory and potential cancer-preventive properties in epidemiological studies. Cauliflower also contains choline, essential for cognitive function and liver health, and its high fiber content (relative to calorie density) supports gut microbiota diversity—a key biomarker of healthy aging. The vegetable's versatility allows raw consumption to preserve heat-sensitive vitamin C, or cooking methods that maximize isothiocyanate bioavailability. Its neutral flavor profile facilitates integration into diverse dietary patterns, from Mediterranean to ketogenic approaches, making it a practical longevity food for sustained consumption.
Glucosinolates convert to isothiocyanates (sulforaphane) which activate Nrf2 antioxidant pathways and suppress NF-κB inflammatory signaling
Choline content (approximately 36mg per 100g) serves as precursor for acetylcholine neurotransmitter and phosphatidylcholine, critical for synaptic plasticity and myelin maintenance
Prebiotic fiber and resistant starch (when cooled after cooking) feed beneficial bacteria, increasing butyrate production which strengthens intestinal barrier
Contains indole-3-carbinol (I3C) which promotes conversion of estrogen toward protective metabolites via Phase 1 detoxification
High vitamin C and K support collagen synthesis, bone mineralization, and vascular function while maintaining low energy density for weight management
Cauliflower's nutrient density and fiber content support satiety and stable blood glucose regardless of meal timing. Morning consumption leverages vitamin C for immune support; evening consumption provides prebiotic fiber to feed overnight bacterial fermentation cycles.
Fasting-compatible
Compatible with fasting periods due to negligible caloric and minimal insulin response. Can be consumed raw as nutrient-dense break-fast without disrupting fasting benefits.
Per 100 g of the default form. Bars show how much higher or lower cauliflower is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cauliflower is classified as a cruciferous (vegetable). Cauliflower is a cruciferous vegetable rich in vitamin C, fiber, and bioactive sulfur compounds that support cellular health and longevity.
Cauliflower scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Biotin, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.4 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 1.7 g of fiber (~6% of the 28 g daily value).
In a 85 g serving, cauliflower is highest in Biotin (~48% DV), Pantothenic Acid (~11% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.4 g of net carbs (4 g total minus 1.7 g fiber).
Best any time of day. Cauliflower's nutrient density and fiber content support satiety and stable blood glucose regardless of meal timing. Morning consumption leverages vitamin C for immune support; evening consumption provides prebiotic fiber to feed overnight bacterial fermentation cycles.
A typical serving is around 85 g (~23 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cauliflower alongside several other vegetable sources.
Cauliflower pairs nicely with: Pair with extra virgin olive oil because fat-soluble vitamins (K, C retention) and polyphenols are better absorbed with dietary fat, and oil aids isothiocyanate bioavailability; Combine with sulfur-rich alliums (garlic, onions) because both contain complementary sulfur compounds that synergistically enhance Phase 2 detoxification enzyme expression; Serve with turmeric because curcumin enhances isothiocyanate absorption and both compounds target overlapping inflammatory pathways for additive anti-inflammatory effect; Pair with fermented foods (sauerkraut, kimchi) because living probiotics colonize the microbiota that ferment cauliflower's fiber, increasing short-chain fatty acid yield.