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Cauliflower (Gobi): Uses, Benefits, Side Effects, and More!

By Dr Rajeev Singh +2 more


Cauliflower is a part of the cruciferous family of vegetables, like broccoli and cabbage. It is an important vegetable with various uses in foods and dishes. Because of this, cauliflower is grown across the world. Cauliflower is packed with nutrients and active phytochemicals that might have numerous valuable activities.1 Cauliflower may be a valuable source of many nutrients and comes under the top 10 economic vegetables around the world. However, the number of nutrients varies depending upon the method of cultivation.2 Besides being a part of your favourite foods and dishes, cauliflowers might also possess some health advantages.   

cauliflower benefits

To find out more about the potential health-promoting benefits of cauliflower, continue reading! 

Nutritional Value of Cauliflower (Gobi): 

Cauliflower might provide plenty of nutrients like vitamins, minerals, and other active phytochemicals. The nutritional value of cauliflower per 100 grams of serving is given below.  

Nutritional component  Value  
Carbohydrate  4.97 g  
Protein  1.92 mg  
Fibre  2 g 
Fat  0.28 g  
Fructose  0.97 g  
Glucose  0.94 g  
Iron  0.42 mg  
Sodium  30 mg  
Potassium  299 mg  
Phosphorous  44 mg  
Magnesium  15 mg  
Calcium  22 mg  
Copper  0.039 mg  
Zinc 0.27 mg  
Manganese  0.155 mg  
Fluoride  1 μg 
Vitamin C 48.2 mg  
Riboflavin  0.06 mg  
Thiamin  0.05 mg  
Niacin  0.507 mg  
Pantothenic acid  0.667 mg  
Folate  57 μg 
Energy  25 kcal 

Table 1: Nutritional value of cauliflower per 100 grams of serving3  

Also Read: Coconut: Uses, Benefits, Side Effects and More!

Properties of Cauliflower: 

Cauliflower contains active phytochemicals. In addition, cauliflower might have the following properties:  

  • Anticancer    
  • Antioxidant    
  • Antidiabetic4    

Also Read: Methi (Fenugreek): Uses, Benefits, Side Effects, and More!

Potential Uses of Cauliflower for Overall Health: 

Cauliflower might provide many health-promoting benefits because of the presence of various nutrients and phytochemicals. The potential benefits of eating cauliflower for managing different health conditions are given below.  

1. Potential Uses of Cauliflower for Heart:  

Intake of cauliflowers might be beneficial for heart health. Cruciferous vegetables might have promising results in preventing the risk of heart diseases. Cauliflower juice can be taken as a supplement to avoid the risk of heart disease.5 You can also make cauliflower a part of your daily diet to keep your heart healthy. If you feel like you or someone you know is suffering from heart disease, contact your healthcare provider immediately and get medical help.  

2. Potential Uses of Cauliflower for Cancer:    

Consuming cauliflower might help to prevent the risk of several cancers as per various human trials. Cauliflowers may be beneficial in avoiding the risk of breast cancer. Cauliflower might also be effective in reducing the risk of prostate and lung cancer.5 You need to contact your healthcare provider and get a consultation before using any herb for disease conditions.  

3. Potential Uses of Cauliflower (Gobi) for Diabetes:  

Type 2 diabetes is a condition that is common across the world. High blood glucose levels cause the development of diabetes. Cauliflower might stop the enzymes that are responsible for diabetes, according to a laboratory study. Therefore, the consumption of cauliflower might help you prevent the early stages of diabetes.4 Before using cauliflowers to control your diabetes, consult your healthcare provider. Eating a healthy diet might benefit you in managing your blood glucose. Still, it is best to follow the doctor’s advice and the prescribed treatment promptly.  

Though there are studies that show the benefits of cauliflower in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of cauliflower on human health.   

Also Read: Bottle Gourd: Uses, Benefits, Side Effects and More!

How to Use Cauliflower? 

Cauliflowers are widely consumed as a part of daily diet across the globe. You can eat them: 

  • Fresh (like salads) 
  • After steaming them 
  •  As a part of foods and dishes5  

You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an Ayurvedic/herbal preparation without consulting a qualified doctor.   

In my experience, I have observed that cauliflower possesses notable qualities that may effectively enhance our intestinal defences. It may also aid in potentially reducing the likelihood of developing inflammatory bowel diseases such as ulcerative colitis and minimising the risk of a leaky gut.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: White Radish: Uncovering Its Nutritional Benefits And Uses

Side Effects of Cauliflower (Gobi): 

Cauliflower is generally consumed as a part of the daily diet. It may be safe when taken in foods and dishes. However, people react differently to some foods and vegetables. Contact your healthcare provider for consultation if you experience any severe or mild side effects after consuming cauliflower.

According to what I’ve seen, cauliflower contains sulforaphane, which may support the liver’s detoxification process. Thus, cauliflower might help improve the liver’s ability to eliminate toxins from the body.

Dr. Rajeev Singh, BAMS

Precautions to Take With Cauliflower: 

Some of the precautions to take with cauliflower are: 

  • Cauliflower might be safe to take during pregnancy. However, it should not be consumed in excess amounts.6  
  • Consuming cauliflower during breastfeeding might not affect breastmilk. Cauliflower might be safe for breastfeeding women.7  
  • The elderly should exercise precautions while eating cauliflower. Cauliflower should not be consumed in excess amounts to avoid any toxic effects.  
  • Take care while giving cauliflowers to your children. Make sure children do not consume cauliflower excessively, as it might lead to some side effects.  

Always consult your Ayurvedic physician before taking cauliflower in the above-mentioned cases. 

I would like to highlight an additional benefit of cauliflower. It is rich in vitamin C that may play a crucial role in supporting skin health, aiding in wound healing, and maintaining gum health.

Dr. Smita barode, B.A.M.S, M.S.

Interactions With Other Drugs: 

Cauliflower belongs to the cruciferous family of vegetables. Cruciferous vegetables might induce certain enzymes responsible for metabolizing foreign substances in the body.5 Taking cauliflower with certain medications might speed up their metabolism and removal from the body. 

Example: isoniazid (a drug used for TB; tuberculosis), hydralazine and endralazine (drugs for reducing blood pressure), sulphonamides (antibacterial drugs), dapsone (anti-inflammatory drug), procainamide (a drug used for arrhythmia, a heart disease) and nitrazepam (sedative drug).8  

Therefore, you must consult your doctor before taking cauliflower if you are taking any medicines.  

Also Read: Chinese Eggplant: Uses, Benefits, Side Effects & More! 

Frequently Asked Questions: 

What are the health benefits of cauliflower?  

Cauliflowers might have many health benefits. Eating cauliflowers regularly might help you lower the risk of certain cancers, heart diseases, and diabetes. Cauliflowers may also have antioxidant benefits as well as other nutritional benefits.1,3–5 You can add cauliflowers to your everyday diet to get these health benefits.  

What are the nutritional benefits of cauliflower?  

Cauliflowers are a rich source of dietary fibre and vitamin C that might offer many health benefits. Cauliflowers also contain macronutrients like carbohydrates, fats, and proteins. Minerals like iron, calcium, magnesium, potassium, zinc, copper, phosphorous and fluoride are also present. Besides Vitamin C, cauliflower also contains vitamins like B1, B2, B3, and B5.3 

Can I use cauliflower for weight loss?  

Cauliflower is high in fibre content and contains low calories.3 Foods containing high fibre might help manage weight as they might keep people full for a more extended period and help prevent overeating.9  

What are cauliflower’s benefits for skin?  

Cauliflower contains plenty of vitamin C.3 Vitamin C may be very good for promoting skin health. Vitamin C may help protect the skin from damage caused by overexposure to ultraviolet radiation (UV). It may help prevent signs of premature skin ageing caused by UV rays exposure. Vitamin C may also promote collagen formation and improve skin elasticity.10  

Can I eat cauliflowers to manage diabetes?    

Adding cauliflower to your diet might help you manage your blood glucose and manage the early stages of diabetes.4 However, contact your healthcare provider for a consultation before using any herb or vegetable to manage your symptoms. Following the doctor’s advice is necessary to prevent the condition from worsening.  

Also Read: Daikon Radish Benefits: A Comprehensive Guide to Nutritional Advantages


1. Ahmed FA, Ali RFM. Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. BioMed Research International [Internet]. 2013 [cited 2022 Jun 14];2013. Available from: https://www.hindawi.com/journals/bmri/2013/367819/ 

2. Kapusta-Duch J, Szelag-Sikora A, Sikora J, Niemiec M, Gródek-Szostak Z, KuboÅ„ M, et al. Health-Promoting Properties of Fresh and Processed Purple Cauliflower. Sustainability 2019, Vol 11, Page 4008 [Internet]. 2019 Jul 24 [cited 2022 Jun 15];11(15):4008. Available from: https://www.mdpi.com/2071-1050/11/15/4008/htm 

3. FoodData Central [Internet]. [cited 2022 Jun 14]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients 

4. Koss-MikoÅ‚ajczyk I, Kusznierewicz B, Wiczkowski W, PÅ‚atosz N, Bartoszek A. Phytochemical composition and biological activities of differently pigmented cabbage (Brassica oleracea var. capitata) and cauliflower (Brassica oleracea var. botrytis) varieties. Journal of the Science of Food and Agriculture [Internet]. 2019 Sep 1 [cited 2022 Jun 15];99(12):5499–507. Available from: https://onlinelibrary.wiley.com/doi/full/10.1002/jsfa.9811 

5. Manchali S, Chidambara Murthy KN, Patil BS. Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods. 2012 Jan 1;4(1):94–106. Available from: https://pubag.nal.usda.gov/catalog/887267 

6. Better Health Channel. Pregnancy and diet [Internet]. [cited 2022 Jun 15]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-diet 

7. Jeong G, Park SW, Lee YK, Ko SY, Shin SM. Maternal food restrictions during breastfeeding. Korean Journal of Pediatrics [Internet]. 2017 Mar 1 [cited 2022 Jun 15];60(3):70. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5383635/#:~:text=In%20addition%2C%20it%20is%20common,not%20pass%20into%20breast%20milk. 

8. Jančová P, Å iller M. Phase II Drug Metabolism. Topics on Drug Metabolism [Internet]. 2012 Feb 22 [cited 2022 Jun 15]; Available from: https://www.intechopen.com/chapters/29241 

9. Better Health Channel. Dietary fibre [Internet]. [cited 2022 May 19]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food#health-benefits-of-dietary-fibre 

10. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients [Internet]. 2017 Aug 12 [cited 2022 Jun 9];9(8). Available from: https://pubmed.ncbi.nlm.nih.gov/28805671/ 

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