How many carbs cauliflower

The University of Illinois reports that most starchy vegetables like potatoes, winter squash, corn and peas contain about 15 grams of carbs and 80 calories per serving. In comparison, 1 cup of raw cauliflower provides about 27 calories, according to the U. Department of Agriculture. Cauliflower is also a nice addition to virtually any vegetable stir-fry. A delicious vegetarian stir-fry pairs cauliflower with green beans, tofu, and ginger; it also goes well with carrots, edamame, and garlic.

Chickpea stew with cauliflower is a hearty cold-weather option. One of the easiest ways to enjoy cauliflower is as a healthy snack -- after washing the vegetable and breaking it up into bite-sized pieces, pair it with your favorite hummus or a protein-packed yogurt dip.

Erin Coleman is a registered and licensed dietitian. Welcome to the age of the cauliflower. The keto or ketogenic diet calls for getting rid of high-carb foods in favor of fatty foods rich in protein.

The goal is to get your body into a state of ketosis , where it will burn fat for fuel instead of sugar. It is very versatile and has only 3 grams of net carbs from 5 grams of carbs per a gram cup. That makes it an excellent low-carb vegetable substitute in many recipes that call for things like potatoes, rice or pasta. It also contains omega-3 fatty acids, fiber, choline, biotin, phosphorus, magnesium, manganese, niacin, pantothenic acid, vitamin B1, B2 and protein. You can search its full nutritional values in this expansive USDA report.

Suffice to say, the cauliflower is chock-full of nutritional goodies. This plant, which has its origins in Cyprus and the Asia Minor region, with first historical mentions going to back to around B. According to the USDA , in 1 cup of white mushrooms pieces or slices , you get 0. For the same amount, you get 2. Add them to soups, salads, and meat dishes. Celery, which is about 96 percent water, is a must-have low-carb option that will add crunch and flavor to any dish. One cup, chopped, of celery offers 3 g of total carbs, 1.

Use it on its own or mix it with other salad greens, add it to sandwiches, or pair it with eggs. Per cup of raw arugula, there are 0. Kale is extremely low in carbs, but it offers a bunch of important nutrients. As far as macros go, the same portion size contains 0.

Steam a bunch to create a tasty side dish, or bake in the oven to make kale chips with a sprinkle of sea salt. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Ketogenic Diet.

Medically Reviewed.