Cauliflower whole


SKU: CAULIFLOWER Category: Tags: , , ,


What to look for

Check the colour and freshness of leaves that are close to the head (known as curds). The best cauliflower will have white heads that are clean and compact. The curds should be firm with no parts breaking away.


Available: all year


Refrigerate in paper bags.

How to prepare

Cut into florets or leave whole. Cauliflower is best cooked for a short time until tender but still slightly crisp. Avoid overcooking as the taste will be inferior and the heads will disintegrate. To lightly cook cauliflower florets for use in salads or to serve with dips, simply place in boiling water for 2-3 minutes, drain and cool under cold running water.

Ways to eat

Add raw or lightly cooked to salads, make into pickles, add to soups, braises and stir fries. Use as crudités, either raw or blanched, served with dip or dipping sauce. Serve steamed or boiled with a white or cheese sauce. Cauliflower can be used like broccoli. Click here for recipes.

Cooking methods

Boil, braise, microwave, roast, steam, stir fry.


Cauliflower is a good source of vitamin C, a source of dietary fibre, folate and vitamin B6, and contains a dietary significant amount of potassium. One serving of cauliflower (1 cup raw) contains 120% of an adult’s daily requirement for vitamin C. As a member of the Brassica family of vegetables it contains phytonutrients such as glucosinolates, carotenoids and phenolic compounds.

Nutrition table

Nutrition Information
Serving size: 1 cup, chopped = 134g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 106/25 1% 79/19
Protein (g) 1.1 2% 0.8
Fat, total (g) 0.5 1% 0.4
 – saturated (g) 0.07 0% 0.06
Available carbohydrate (g) 2.6 1% 1.9
 – sugars (g) 2.4 3% 1.8
Dietary Fibre (g) 2.9 2.2 A source of dietary fibre
Sodium (mg) 10 0% 7
Vitamin C (mg) 48 120% RDI* 36 A good source of vitamin C
Folate (µg) 44 22% RDI* 33 A source of folate
Vitamin B6 (mg) 0.21 13% RDI* 0.16 A source of vitamin B6
Potassium (mg) 415 310 Contains potassium
Niacin (mg) 0.6 6% RDI* 0.4
Iron (mg) 0.5 4% RDI* 0.3
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
 *Recommended Dietary Intake (Average Adult)
Source: FOODfiles 2018

Additional information