- Cauliflower is as good a source of fiber and vitamins. - Its ingredients may help strengthen bones, boost the cardiovascular system, and prevent cancer. - Tasty ways of eating cauliflower include cauliflower crust pizza and cauliflower and cheese soup. - People who are using blood thinners should not suddenly start eating a lot of cauliflower because the high levels of vitamin K could react adversely with the drugs. According to the United States Department of Agriculture (USDA) National Nutrient Database, one cupTrusted Source of chopped raw cauliflower, cut into half-inch pieces, and weighing around 107 grams, contains: 27 calories 2 grams (g) of protein 0.3 grams of fat 5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar 24 milligrams (mg) of calcium 16 mg of magnesium 47 mg of phosphorus 320 mg of potassium 51.6 mg of vitamin C 16.6 micrograms (mcg) of vitamin K 0.197 mcg of vitamin B6 61 mcg of folate One cup of raw cauliflower will provide: 77 percent of daily vitamin C needs 20 percent of daily vitamin K needs 10 percent or more of daily needs for vitamin B 6 and folate