Cauliflower 

Is cauliflower low FODMAP? Purple cauliflower has a generous low FODMAP serving size. You can make your favorite cauliflower recipes!

Monash University & FODMAP Friendly Lab Testing of Cauliflower

White cauliflower has been on the Monash University app for years. The amount lab tested – 75 g (about ¾ cup) – is high FODMAP for mannitol. Unfortunately, they have not lab tested smaller amounts

Purple cauliflower has recently (Q4 2024) been lab tested by Monash and quite surprisingly it has a low FODMAP serving size of 75 g (about ¾ cup) and doesn’t become Moderate until 112 g, and the FODMAP is fructose, not mannitol. Even at the High FODMAP amount of 150 g, no mannitol appears.

FODMAP Friendly has lab tested white cauliflower and the amount their testing shows is low FODMAP is a mere 9 g. Mannitol is the FODMAP shown. They have not, as of yet, tested purple. 

What Is Purple Cauliflower?

Purple cauliflower is botanically classified as Brassica oleracea var. botrytis. It gets its color from anthocyanin, an antioxidant also found in red cabbage and red wine. It originated from a spontaneous mutation in a cauliflower field about 20 years ago.

It has a light, grassy scent and mild, sweet, nutty flavor without the sharpness or bitterness commonly associated with other cauliflower varieties. 

There are several cultivars such as Sicilian Violet, Violet Queen, Purple Cape, and Graffiti cauliflower. We do not know which was lab tested and FODMAPs could be different, depending.

Extrapolations & The Low FODMAP Diet: Don’t Do It

We strongly suggest that you never make extrapolations when it comes to the low FODMAP diet, and FODMAPs in general. There are too many instances that have proven to us – in the lab – that one cannot look at a food and know the FODMAP content.

Did you know that green cabbage and purple cabbage do not contain the same FODMAPs? Did you know that honey, depending on what the bees feed upon, have different FODMAP levels? That different color carrots and bell peppers contain different FODMAPs and different levels?

Above we explained that the lab testing of white and purple cauliflower do not even contain the same FODMAP. Please do not try to extrapolate when it comes to the low FODMAP diet.

Cauliflower Nutrition

Cauliflower is low in calories but high in vitamins, minerals, and antioxidants. Purple cauliflower boasts unique antioxidants that give it a striking color and added health benefits:

For a low FODMAP 75 gram serving of raw purple cauliflower:

• Calories: ~20
• Fiber: ~2 grams
• Protein: ~1.5 grams
• Vitamin C: ~58% of the Daily Value (DV)
• Vitamin K: ~15% DV
• Folate: ~10.5% DV
• Potassium, Manganese, Magnesium: Present in beneficial amounts
• Anthocyanins: The pigment responsible for the purple color, known for its antioxidant properties

Purple cauliflower shares the same foundational nutrients as white cauliflower but contains anthocyanins, the same type of antioxidant found in blueberries and red cabbage. Anthocyanins are linked to heart health, reduced inflammation, and potential anti-cancer properties.

Cauliflower is mostly water, helping with hydration while being filling due to its fiber.

Health Benefits Unique to Purple Cauliflower

• Enhanced Antioxidant Power: The anthocyanins provide a higher antioxidant content, which may help reduce oxidative stress and inflammation.
• Heart Health: Anthocyanins in purple cauliflower are associated with improved cardiovascular health, helping lower blood pressure and reduce the risk of heart disease.
• May Protect Against Certain Cancers: The combination of anthocyanins and glucosinolates found in purple cauliflower is thought to help inhibit the growth of cancer cells and reduce the risk of certain cancers.
• Supports Eye Health: Anthocyanins and vitamin C support eye health, potentially lowering the risk of macular degeneration and cataracts.

How to Choose the Best Head of Cauliflower

Purple cauliflower is available year-round. When selecting cauliflower, look for:

• Compact Florets: A tight, densely packed head with no discoloration or dark spots is ideal.
• Vibrant Color: The head should be a deep purple hue, as this indicates high anthocyanin content (it can vary a lot, and you might not have a choice).
• Firm Texture: Fresh cauliflower will feel solid and heavy for its size.
• Green Leaves: Leaves surrounding the head should be vibrant and fresh-looking, which is a good indicator of the cauliflower’s freshness.

Avoid heads with brown spots or any visible wilting, as these are signs of aging or decay.

How to Store Cauliflower

To keep cauliflower fresh, follow these storage tips:

• Refrigerate Immediately: Store in the crisper drawer to help maintain its moisture.
• Leave It Whole: Cauliflower lasts longer when stored as a whole head rather than cut.
• Do Not Wash Until Ready to Use: Excess moisture can lead to spoilage.
• Use a Plastic Bag or Wrap: Wrap it in a perforated plastic bag to allow for air circulation and to prevent it from drying out.
• Keep Away from Excess Moisture: Avoid washing before storage, as moisture can cause it to spoil. Instead, rinse before use.

Cauliflower can typically last up to 1 week in the fridge when stored properly.

How to Prepare and Cook Cauliflower

Cauliflower is incredibly versatile in cooking. Here are some popular ways to enjoy it:

• Roasted: Simply toss with olive oil, salt, and pepper, and roast at 425°F for a nutty, caramelized flavor. Roasting retains its beautiful color and enhances the nutty flavor.
• Raw: Adds a colorful crunch to salads and crudité platters.
• Mashed: A lower-carb alternative to mashed potatoes; steam and blend cauliflower with butter, garlic, and salt for a creamy side.
• Riced: Pulse florets in a food processor to make cauliflower rice, perfect for stir-fries or as a base for various dishes.
• Steamed or Boiled: Be aware that boiling can cause color loss, so steaming is preferable.
• Pickled: Preserve cauliflower florets in vinegar and spices for a tangy, probiotic-rich snack.

Fun Facts and Other Interesting Uses

• Color Variants: Besides the common white cauliflower, it also comes in purple, orange (golden), and green varieties, each with slightly different nutrients. For instance, orange cauliflower contains more beta-carotene.
• Sustainable Substitute: Cauliflower can be an eco-friendly option as it requires less water to grow compared to other staple vegetables.
• Low-Carb Alternatives: Cauliflower is popular in keto and low-carb diets as a substitute for grains and potatoes.

Cauliflower’s versatility and nutritional benefits make it a valuable addition to any diet. Whether you’re roasting, steaming, or transforming it into a low-carb dish, there are countless ways to enjoy this nutrient-packed vegetable!

Cauliflower Recipes

We will continue to add more recipes. Check back!

• Low FODMAP Purple Cauliflower & Chickpea Curry
• Low FODMAP Parmesan Roasted Purple Cauliflower