Green leafy vegetables · IFCT 2017
Cauliflower leaves: nutrition per 100 g
Per 100 g, raw cauliflower leaves give 35 kcal, 3.9 g protein, 3.4 g fibre, 97 mg calcium, 2.42 mg iron and 52.8 mg vitamin C, according to IFCT 2017. That vitamin C ranks 28th of 130 foods and covers about two thirds of a man's daily requirement. These are the green leaves wrapped around the white head, which most households strip off and throw away.
About cauliflower leaves
Every cauliflower comes wrapped in a ruff of thick green leaves with pale, fleshy midribs. At the market they are usually torn off and left for cattle, but in Bengal, Odisha and parts of Bihar and Maharashtra they are cooked as a vegetable in their own right, especially in winter when cauliflower is cheap and plentiful. IFCT 2017 records names in 17 languages, though several of them simply name the cauliflower itself; the clearest are phul gobi patta in Hindi, phul gopi pata in Bengali, phula kobi patra in Odia and pookosu keerai in Tamil.
The inner, paler leaves and the tender stalks are the best part. Bengali cooks make phulkopir data chorchori, a dry mix of chopped stalks and leaves with potato and panch phoron, and Odia kitchens cook them like any saga with garlic. The leaves taste milder than cabbage and the stalks stay pleasantly crunchy.
What cauliflower leaves brings to a meal
- 01
More vitamin C than the head
The leaves carry 52.8 mg vitamin C per 100 g, which is 66 per cent of a man's daily requirement and 81 per cent of a woman's. Cutting them into short pieces and cooking them quickly keeps more of it.
- 02
Protein for a leafy green
At 3.9 g protein per 100 g, cauliflower leaves rank 9th of 26 leafy vegetables and 127th of 257 foods. Cooked with a handful of dal or peas, they make a more substantial side than most greens.
- 03
Some iron and calcium
100 g supplies 2.42 mg iron and 97 mg calcium, 13 per cent and 10 per cent of a man's requirement. These are modest figures for a green, but they come from a part of the plant that would otherwise be wasted.
- 04
Vitamin K1 and B6
The leaves have 144 micrograms of vitamin K1 and 0.23 mg vitamin B6 per 100 g. Vitamin K supports blood clotting, and B6 helps the body use protein.
Cauliflower leaves nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 35 kcal | 2% | 2% |
| Protein | 3.9 g | 7% | 9% |
| Carbohydrate (available) | 3.4 g | ||
| Dietary fibre | 3.4 g | ||
| Free sugars | 0.6 g | ||
| Total fat | 0.4 g | ||
| Water | 87.6 g | ||
| Fats | |||
| Saturated fat | 0.12 g | ||
| Monounsaturated fat | 0.02 g | ||
| Polyunsaturated fat | 0.22 g | ||
| Omega-3 (alpha-linolenic acid) | 139 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 97 mg | 10% | 10% |
| Iron | 2.42 mg | 13% | 8% |
| Zinc | 0.31 mg | 2% | 2% |
| Magnesium | 42 mg | 10% | 11% |
| Phosphorus | 63 mg | ||
| Potassium | 374 mg | ||
| Sodium | 24 mg | ||
| Copper | 0.14 mg | ||
| Selenium | 1 µg | ||
| Vitamins | |||
| Vitamin C | 52.8 mg | 66% | 81% |
| Beta-carotene | 146 µg | ||
| Thiamine (B1) | 0.05 mg | 3% | 3% |
| Riboflavin (B2) | 0.05 mg | 2% | 2% |
| Niacin (B3) | 0.21 mg | 1% | 2% |
| Vitamin B6 | 0.23 mg | 10% | 12% |
| Folate (B9) | 43 µg | 14% | 20% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | ||
| Vitamin K1 | 144 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Cauliflower leaves: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/green-leafy-vegetables/cauliflower-leaves/
Where cauliflower leaves sits among Indian foods
Ranked per 100 g against the other 25 green leafy vegetables and every food in the tables.
| Nutrient | Per 100 g | In green leafy vegetables | Among all foods |
|---|---|---|---|
| Vitamin C | 52.8 mg | 15th of 26 | 28th of 130 |
| Beta-carotene | 146 µg | 23rd of 26 | 54th of 160 |
| Omega-3 (alpha-linolenic acid) | 139 mg | 19th of 26 | 64th of 202 |
| Calcium | 97 mg | 20th of 26 | 67th of 242 |
| Folate (B9) | 43 µg | 18th of 26 | 75th of 197 |
How cauliflower leaves is eaten
- Phulkopir data chorchori in Bengal: chopped stalks and inner leaves cooked dry with potato, panch phoron and green chilli.
- Cauliflower leaf saga in Odisha: leaves cooked with garlic, dried red chilli and a little mustard oil.
- Leaf and moong dal: shredded leaves simmered into yellow moong dal with a cumin tadka.
- Chopped fine into a mixed vegetable paratha stuffing with the grated cauliflower florets.
- Thin-sliced stalks added to a stir-fry or vegetable pulao for crunch.
Before you plan around it
Cauliflower is often sprayed heavily during the season, and the outer leaves take the most exposure. Use the inner, paler leaves, discard any that are yellow, holed or damaged, and wash the rest well in several changes of water, scrubbing the stalks. The thick midribs take longer to cook than the leaf blades, so chop them smaller and add them first. Like other cabbage-family greens, the leaves can cause wind in people not used to them, so start with a modest portion.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about cauliflower leaves
Are cauliflower leaves edible?
Yes. Cauliflower leaves are edible and are cooked as a vegetable in Bengal, Odisha and elsewhere. IFCT 2017 lists them with 52.8 mg vitamin C and 3.9 g protein per 100 g. Use the tender inner leaves and stalks, wash them well and cook them like any green.
Are cauliflower leaves more nutritious than the florets?
For several nutrients, yes. Per 100 g, the leaves carry more protein, calcium, iron and vitamin C than the white head does in IFCT 2017. The florets are milder and more versatile, so using both parts gets the most from one vegetable.
How do you cook cauliflower leaves without bitterness?
Choose the inner leaves, which are milder, and slice the midribs thin. Cook them with potato, mustard oil and panch phoron, or simmer them into moong dal. Short cooking keeps them green and sweet; long boiling brings out a cabbage-like smell.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
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Nutrition per 100 g, from IFCT 2017.
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Nutrition per 100 g, from IFCT 2017.
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Nutrition per 100 g, from IFCT 2017.
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Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
All green leafy vegetables
26 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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