Cauliflower
Vitamin C, fiber, sulforaphane; low-carb swap.
- Category
- Vegetables
- Plate rating
- 86/100
- Glycemic index
- ≈15 · Low GI
- Pesticide residue
- Moderate
What cauliflower offers
- Low-carb rice/mash swap
- Vitamin C & fiber
- Sulforaphane compounds
- Fiber for digestion
When to eat it
Lunch or dinner.
Tip
Rice it as a grain alternative
Pairs well with
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Moderate — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More vegetables
KaleVitamins K, A & C, calcium, antioxidants
BroccoliVitamins K & C, fiber, sulforaphane compounds (being studied)
SpinachFolate, vitamin K, iron, lutein for eye health
Sweet PotatoComplex carbs, beta-carotene, gut health
CarrotsBeta-carotene (vitamin A), fiber, eye health
GarlicAllicin compounds, flavor, small amounts of vitamin C & B6
Sources
- Nutrient data: USDA FoodData Central (search “Cauliflower”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.