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"&amp;lt;p&amp;gt;Cauliflower is great friend to low-carb eaters, as it can easily substitute for starchier foods such as potatoes and rice and is more nutritious to boot! If you make cauliflower &amp;amp;#34;rice&amp;amp;#34; to serve with, for example, a curry dish, you&amp;amp;#39;ve easily added an extra vegetable to your meal in a very low-carb way. (Recipes are below.)&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Carbohydrate and Fiber Counts for Cauliflower&amp;lt;/h3&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;\u00BD cup of chopped raw cauliflower (53 grams):&amp;lt;/strong&amp;gt; 1.5 grams of &amp;lt;a href=&amp;quot;https://www.verywell.com/effective-carbohydrate-count-ecc-2242005&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;effective (net) carbohydrate&amp;lt;/a&amp;gt; plus 1 gram of fiber and 12 calories&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;\u00BD cup of chopped cooked cauliflower (62 grams):&amp;lt;/strong&amp;gt; 2.5 grams of &amp;lt;a href=&amp;quot;https://www.verywell.com/effective-carbohydrate-count-ecc-2242005&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;effective (net) carbohydrate&amp;lt;/a&amp;gt; plus 1 gram of fiber and 14 calories&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;1 medium head of cauliflower (5-6&amp;amp;#34; diameter; about 20 oz):&amp;lt;/strong&amp;gt; 17 grams of effective (net) carbohydrate plus 12 grams of fiber and 147 calories&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;1 large head of cauliflower (6-7&amp;amp;#34; diameter; about 30 oz):&amp;lt;/strong&amp;gt; 25 grams of effective (net) carbohydrate plus 17 grams of fiber and 210 calories&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;\u00BC lb. (4 oz) raw cauliflower:&amp;lt;/strong&amp;gt; 3 grams effective (net) carbohydrate plus 3 gram fiber and 28 calories&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;h3&amp;gt;Glycemic Index for Cauliflower&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;As with most non-starchy vegetables, &amp;lt;a href=&amp;quot;https://www.verywell.com/why-dont-vegetables-have-a-glycemic-index-2242318&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;there is no scientific study of the glycemic index of cauliflower&amp;lt;/a&amp;gt;.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/glycemic-index-food-lists-2242513&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;More Information about the Glycemic Index&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Estimated Glycemic Load of Cauliflower&amp;lt;/h3&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;\u00BD cup of chopped raw cauliflower: &amp;lt;strong&amp;gt;1&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;\u00BD cup of chopped cooked cauliflower: &amp;lt;strong&amp;gt;1&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;p&amp;gt;1 medium head of cauliflower (5-6&amp;amp;#34; diameter; about 20 oz): &amp;lt;strong&amp;gt;14&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;p&amp;gt;1 large head of cauliflower (6-7&amp;amp;#34; diameter; about 30 oz): &amp;lt;strong&amp;gt;21&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;p&amp;gt;\u00BC lb. (4 oz) raw cauliflower: &amp;lt;strong&amp;gt;3&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/what-is-the-glycemic-load-2241951&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot;&amp;gt;More Information About the Glycemic Load&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Health Benefits of Cauliflower&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Cauliflower is a very good source of fiber, particularly for those on low-carb diets, as it has as much fiber as net carb. It is an excellent source of Vitamin C, a very good source of &amp;lt;a data-inlink=&amp;quot;EMnLm3l_krzNroRzI1FGuA&amp;amp;#61;&amp;amp;#61;&amp;quot; href=&amp;quot;https://www.verywell.com/all-about-vitamin-k-benefits-and-uses-89528&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt;Vitamin K&amp;lt;/a&amp;gt; and folate, and a good source of &amp;lt;a data-inlink=&amp;quot;lkVO4eZcku-Bsztoo3iY4w&amp;amp;#61;&amp;amp;#61;&amp;quot; href=&amp;quot;https://www.verywell.com/vitamin-b6-what-you-need-to-know-89527&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;Vitamin B6&amp;lt;/a&amp;gt; and potassium.&amp;lt;br/&amp;gt;&amp;lt;br/&amp;gt;In addition, cauliflower is one of the cruciferous vegetables, which have been shown to have anti-cancer properties. It also has a fairly high level of antioxidant &amp;lt;a href=&amp;quot;https://www.verywell.com/phytonutrients-phytochemicals-2242002&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;8&amp;quot;&amp;gt;phytonutrients&amp;lt;/a&amp;gt; on a per-calorie basis, and there is evidence that these substances contribute to cauliflower having anti-inflammatory properties, as well as being helpful in preventing cardiovascular and gastrointestinal problems.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Low-Carb Recipes with Cauliflower&amp;lt;/h3&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/mashed-cauliflower-recipe-2242129&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;9&amp;quot;&amp;gt;Mashed Cauliflower&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/cauliflower-rice-2242130&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;10&amp;quot;&amp;gt;Cauliflower &amp;amp;#34;Rice&amp;amp;#34;&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/mashed-cauliflower-gratin-2242486&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;11&amp;quot;&amp;gt;Mashed Cauliflower Gratin&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/low-carb-clam-chowder-2242410&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;12&amp;quot;&amp;gt;Low-Carb Clam Chowder&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/cauliflower-potato-salad-2242409&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;13&amp;quot;&amp;gt;Cauliflower &amp;amp;#34;Potato&amp;amp;#34; Salad&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/low-carb-cauliflower-cheese-soup-2242408&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;14&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Cauliflower Cheese Soup&amp;lt;/strong&amp;gt;&amp;lt;/a&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;More Information About &amp;lt;a href=&amp;quot;https://www.caloriecount.com/calories-cauliflower-i11135&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;15&amp;quot;&amp;gt;Cauliflower&amp;lt;/a&amp;gt;.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;More Carb Profiles:&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/low-carb-fruit-list-2242528&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;16&amp;quot;&amp;gt;Fruits&amp;lt;/a&amp;gt; &amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/low-carb-vegetables-list-2242530&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;17&amp;quot;&amp;gt;Vegetables&amp;lt;/a&amp;gt; &amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/carbs-fats-and-calories-in-nuts-and-seeds-2241749&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;18&amp;quot;&amp;gt;Nuts and Seeds&amp;lt;/a&amp;gt; &amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-count-carbs-2241927&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;19&amp;quot;&amp;gt;Grains&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-count-carbs-2241927&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;20&amp;quot;&amp;gt;Legumes&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/carbs-in-dairy-products-2242511&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;21&amp;quot;&amp;gt;Milk, Cream, Soy Milk, etc.&amp;lt;/a&amp;gt; &amp;lt;/strong&amp;gt;&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;Sources:&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. &amp;amp;#34;International table of glycemic index and glycemic load values: 2002.&amp;amp;#34; &amp;lt;em&amp;gt;American Journal of Clinical Nutrition&amp;lt;/em&amp;gt;. Vol. 76, No. 1, 5-56, (2002).&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;United States Department of Agriculture. &amp;amp;#34;Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;sub&amp;gt;&amp;lt;a href=&amp;quot;http://www.nal.usda.gov/fnic/foodcomp/search/&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;22&amp;quot;&amp;gt;USDA National Nutrient Database for Standard Reference, Release 28&amp;lt;/a&amp;gt;.&amp;lt;/sub&amp;gt;&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/carb-info-for-cauliflower-2241777>