Hello! Urgently Cauling To Know Is Cauliflower Good for Weight loss?

Shalini Thakur

Shalini Thakur
Mar 2023

2 min read

Table of content

Kya aap weight loss ke liye koi tasty aur healthy option dhundh rahe hain? Toh Indians Ke Favorite Gobi aapke liye perfect hai! Gobi ek low-calorie vegetable hai jo high fiber aur essential vitamins se bharpur hai. Iske alawa, gobi ko aap aloo ke jagah use karke bhi apne Indian dishes ko healthy banakar weight loss journey mein help kar sakte hain. Toh chaliye, apne plate ko Gobi se sajaiye aur weight loss ke sath-sath apni health ko bhi badhaiye and iss blog se pata kariye is cauliflower good for weight loss?

“Gobi” is the Hindi word for cauliflower, and it is a popular vegetable in Indian households. Cauliflower is a versatile vegetable that can be used in a variety of Indian dishes, from curries to snacks.

Moreover, Cauliflower is a popular vegetable for people who are trying to lose weight because it is low in calories, high in fiber, and has a high water content. Additionally, it can be used in a variety of recipes as a low-carb substitute for higher-calorie foods.

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How Is Cauliflower Good For Weight Loss?

We are listing 8 major reasons why cauliflower is good for losing weight, so come along and find out:

1. Low In Calories:

One cup of chopped cauliflower contains only about 25 calories, hence, making it a great choice for people who are looking to reduce their calorie intake. Eating low calorie foods can help you feel full without overeating, and can support weight loss efforts.

2. High In Fiber:

Cauliflower is also high in fiber, with one cup providing about 3 grams of fiber. Fiber helps to slow down digestion, keeping you feeling full for longer periods of time. It can also help regulate blood sugar levels, reducing cravings for sugary foods and supporting weight loss.

3. High In Water Content:

Cauliflower is also high in water content, which can help you stay hydrated and reduce feelings of hunger. Eating foods with a high water content can also help you eat less overall, as they take up space in your stomach and help you feel full.

4. Low-Carb Substitute:

Cauliflower can be used in a variety of recipes as a low-carb substitute for higher-calorie foods. For example, cauliflower rice can be used instead of white rice in stir-fries, cauliflower pizza crust can be used instead of traditional pizza crust, and mashed cauliflower can be used instead of mashed potatoes. These low carb foods can help you reduce your calorie and carbohydrate intake while still enjoying the foods you love.

5. Boosts Metabolism:

Cauliflower is rich in B vitamins, including vitamin B6, which helps your body convert food into energy. When your metabolism is functioning optimally, you burn calories more efficiently and can lose weight more easily.

6. Reduces Inflammation:

Inflammation is linked to weight gain and obesity. Cauliflower contains anti inflammatory compounds, such as sulforaphane, which can help reduce inflammation in the body. This can not only support weight loss but also improve overall health.

7. Improves Digestion:

The high fiber content in cauliflower can also support digestive health. Also, eating fiber-rich foods can help keep your digestive system running smoothly, reducing the risk of constipation and other digestive issues. This can also help reduce bloating and make you feel lighter.

8. Supports Healthy Snacking:

Cauliflower is a great snack option for people who are trying to lose weight. You can cut it into bite-sized pieces and eat it raw, or roast it in the oven for a crunchy snack. Compared to high-calorie, low-nutrient snacks like chips or candy, cauliflower is a much healthier food swap that can help you stay on track with your weight loss goals.

Nutrients Present In Cauliflower

Here are the approximate nutritional values of raw cauliflower for  one cup (100 grams) :

cauliflower nutritional value
Nutrients And Their Value
Cauliflower Calories: 25 kcal
Protein: 2 grams
Carbohydrates: 5 grams
Fiber: 3 grams
Sugar: 2 grams
Fat: 0.3 grams
Vitamin C: 77% of the Daily Value (DV)
Vitamin K: 20% of the DV
Folate: 14% of the DV
Potassium: 9% of the DV
Vitamin B6: 7% of the DV
Thiamin: 5% of the DV
Riboflavin: 5% of the DV
Magnesium: 4% of the DV

Cauliflower is also low in sodium and cholesterol, and high in antioxidants like beta-carotene and quercetin. Overall, it’s a nutritious and versatile vegetable that can be a great addition to a healthy and balanced diet.

6 Unique Ways To Cook Cauliflower For Weight Loss!

No, cauliflower doesn’t have to be boring, here are 6 unique ways to cook cauliflower:

unique ways to cook cauliflower
  1. Roasting: Roasting cauliflower brings out its natural sweetness and gives it a crispy texture. To roast cauliflower, cut it into bite-sized florets, toss it with olive oil and your preferred seasonings, and roast it in the oven until tender and browned.
  2. Boiling: Cauliflower can be boiled or steamed until tender, then seasoned with salt and pepper and served as a side dish. This method is also commonly used when making cauliflower mash or puree.
  3. Sautéing: Sautéing cauliflower in a pan with olive oil and garlic is another popular way to prepare it. The high heat helps to caramelize the cauliflower, giving it a slightly crispy texture.
  4. Cauliflower Rice: You can also grate Cauliflower in a food processor to create a small, rice-like piece and use it as a low-carb substitute for rice in recipes like stir-fries, or even made into cauliflower “fried rice”.
  5. Pizza Crust: Besides, blending cauliflower into a fine meal and mixing it with eggs and cheese create a low-carb pizza crust that can be topped with sauce and toppings like traditional pizza.
  6. Mashed Potatoes: Further, blending cauliflower with butter, cream, and seasonings creates a creamy cauliflower, post that, mash it to use as a low-carb substitute for mashed potatoes.

Curious Case Of Cruciferous Veggies: Broccoli Vs Cauliflower!

Cruciferous vegetables are a family of plants that belong to the Brassicaceae family. They are named after the cross-shaped pattern of their four-petal flowers, which resemble a crucifix. The most common cruciferous vegetables include broccoli, cauliflower, hence we are going to compare and see the difference between the two from the same family:

cauliflower vs broccoli

Did You Know That?

There is a minute difference between gobi and broccoli in terms of energy, carbs, and fat? In fact, Cauliflower has less amount of all of these compared to broccoli! The no. of calories in Broccoli is 34 grams per kg, while in cauliflower it is just 25 grams per kg!

  • If we talk about the protein content, there is a minute difference. Broccoli has 0.9 grams more protein than 100 grams of cauliflower. The fiber content also exceeds by just 0.6 grams. 
  • Now you will say, but what about the micronutrients? We get you here. Broccoli for weight loss has some essential vitamins and nutrients. For instance:
  • Broccoli provides 90% of the Daily Value, while Cauliflower provides 57% of the same.
  • Broccoli also gives 77% of the DV of Vitamin K.

But these are perhaps the only Vitamins showing a major difference between broccoli and cauliflower. 

  • The rest of the nutrients present are similar in amount. For example- there is more amount of Vitamin B6, Folate, and potassium in Cauliflower than in Broccoli.
  • Moreover, an important point to consider here is, traditionally in an Indian household, cauliflower is prepared as aloo-gobhi, gobhi-matar, gobhi paratha, etc. This fulfills the incomplete nutrition that cauliflower provides.

So, to sum up, if you are getting Cauliflower at Rs 70/kg and broccoli at Rs 200/kg, with little difference in their nutrient composition, what would you go for? We will leave that to you.

*Who Should Avoid Cauliflower*

  • People suffering from thyroid must not consume cruciferous vegetables as they interfere with iodine consumption.
  • Also, women with PCOS should avoid consuming them in raw form

Mehaks’s Transformation And Prevention Of Obesity In 6 Months

So, Mehak is from Jalandhar and was obese since her childhood. She was excessively overweight which made her inactive. Moreover, being a mother, she was not able to take care of her child properly now her house. She also tried losing weight earlier and followed a number of diet plans for weight loss but could not and every time she tried, she was unsuccessful. Then she reached us and this is how Fitelo helped her.

Try These Special Cauliflower Recipes For Weight Loss!

1. Creamy Mashed Cauliflower Dip

Instead of high-fat dips like mayonnaise go for this healthy cauliflower dip.

2. Cauliflower Curry

Indian curries have their own charm and flavor, just like this gobi ki gravy.

3. Cauliflower Egg Pizza

Swap your pizza weekends with this healthy and delicious cauliflower pizza.

4. Cauliflower Poha

For a change shift from normal regular poha to this low-calorie poha and see the difference.

Inshot Is Cauliflower Good For Weight Loss?

Overall, there are many ways that cauliflower can support weight loss, from its low calorie and high fiber content to its ability to boost metabolism, reduce inflammation, and support healthy digestion. Also, its versatility means that it can be used in a variety of recipes to help you stay on track with your weight loss goals. By incorporating cauliflower into your diet in a variety of ways, you can enjoy its many health benefits while also reaching your weight loss goals.

Frequently Asked Questions

Q: Is Raw Cauliflower Good For Weight Loss?

A: Yes, cauliflower is a great food for weight loss as it is low in calories, high in fiber, and rich in vitamins and minerals.

Q: How Many Calories Are In Cauliflower?

A: One cup of chopped cauliflower contains about 25 calories.

Q: Can I Eat Cauliflower Every Day For Weight Loss?

A: Yes, you can eat cauliflower every day for weight loss. It is a healthy, low-calorie food that can help you feel full and satisfied without consuming too many calories.

Q: How Can I Incorporate Cauliflower Into My Diet For Weight Loss?

A: You can incorporate cauliflower into your vegetarian diet for weight loss by adding it to salads, stir-fries, or roasting it as a healthy side dish.

Q: Is Cauliflower Rice A Good Alternative To Regular Rice For Weight Loss?

A: Yes, cauliflower rice is also a good alternative to regular rice for weight loss as it is low in calories and carbohydrates.

Q: Can I Eat Cauliflower On A Low-Carb Diet?

A: Yes, cauliflower is a great food to eat on a low carb diet as it is low in carbohydrates and high in fiber.

Q: Are There Any Health Benefits To Eating Cauliflower?

A: Yes, cauliflower is a healthy vegetable that is high in fiber, vitamins, and minerals. It can also help to reduce the risk of certain diseases, such as heart disease and cancer.

Q: Can Cauliflower Help Me Lose Belly Fat?

A: While there is no single food that can specifically target belly fat, incorporating cauliflower into a healthy diet can help you lose weight overall, which can help reduce belly fat.

Q: How Much Cauliflower Should I Eat Per Day For Weight Loss?

A: There is no specific amount of cauliflower you should eat per day for weight loss. However, incorporating it into your diet on a regular basis can be a healthy way to promote weight loss.

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Fun Fact

Here is another best tip on how to add low-calorie food like cauliflower. You can do so try switching high-calorie snacks with low-calorie options. For instance, check out our low calorie swap challenge so to understand better.

Contact Us

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here, accordingly. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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