5 Amazing Benefits Of Cauliflower During Pregnancy

✔ Research-backed

Pregnancy is the period when you are not only eating for yourself but for your little one growing inside you as well. In this post, we bring you the benefits of cauliflower during pregnancy. Cauliflower is a rich source of several nutrients which may be beneficial for a developing baby. So, delve into this post to know more about the benefits of having cauliflower while pregnant

In This Article

Are You Consuming Cauliflower During Pregnancy?

It is important to keep an eye on your eating habits as it is directly linked to your child’s health in the womb. You should always take:

  • Vitamin C: It is important to take 85 milligrams of Vitamin C when you are pregnant and cauliflower is a good source of vitamin C (1).
protip_icon Quick fact
Only a small portion of vitamin C is lost when cauliflower is cooked. So, cooked cauliflower can provide adequate amounts of vitamin C. However, to get maximum benefits, consume them lightly cooked (15).
  • Folate (folic acid): Cauliflower is rich in folate and around 600 micrograms are necessary for your diet. Adequate intake of folic acid during pregnancy is vital to prevent neural tube defects in the baby (2). The US Centers for Disease Control and Prevention (CDC) states that more than 3,00,000 babies are born with neural tube defects in the US annually, and optimum intake of folic acid can help in its effective prevention.
  • Calcium: This mineral is crucial for the formation of the fetus’s skeletal system. During pregnancy, nearly 1000-1300 milligrams of calcium intake is essential when you are pregnant (3).

There are many other additional nutrients present in a cup of cauliflower. So, if you decide to include cauliflower everyday in your diet, we say: YES! Here is a helpful guide on cauliflower and pregnancy!

Nutritional Value Of Cauliflower

Cauliflower is a nutritious vegetable that’s low in calories and rich in several vital micronutrients and bioactive compounds. Here’s a list of nutrients that 100 grams of raw cauliflower can provide to help you meet your nutritional needs during pregnancy (4)

Calcium, Ca22mg
Magnesium, Mg15mg
Phosphorus, P44mg
Potassium, K299mg
Sodium, Na30mg
Zinc, Zn0.27mg
Vitamin C48.2mg
Vitamin B3, Niacin0.507mg
Vitamin B60.2mg
Vitamin B9, Folate57µg
Vitamin K15.5µg

Source: United States Department of Agriculture

Benefits Of Cauliflower In Pregnancy:

Cauliflower during pregnancy is a healthy choice

Image: Shutterstock

Quite a lot of food items are in the “must include” category in a pregnancy diet, especially if you are following a vegetarian diet. Cauliflower is one such food, whose benefits are:

  1. Good For The Heart: It is a vegetable that will help you to have a healthy heart (5).
  2. Lowers Cholesterol: It is rich in fiber, so it may lower bad cholesterol (6).
  3. Antioxidant: Cauliflower is rich in antioxidants, which help improve your immune system. It helps you to fight against various diseases, and keeps you healthy (7).
  4. Fetus Development: This vegetable contains nutrients essential for the growth and development of a fetus.
  5. Rich In Minerals: Cauliflower is the best source of minerals. It contains calcium, potassium, iron and sodium that helps in proper development of the baby (8).

In addition to this, cauliflower is a low glycemic index food, thus making it an ideal choice for women suffering from gestational diabetes.

What Is So Tasty About Cauliflower?

Cauliflower is a good food to eat during pregnancy. It can be:

  • Taken as a salad with lunch or dinner.
  • It can either be steamed or fried as in gobi manchurian (An Indian preparation).
  • It can be taken as an alternative to creamy potatoes; try cauli-mash, instead of ‘tater’ mash!
  • Take care to wash it well before cooking; rinse several times.
  • Leaving the florets in warm water for a few minutes will help get rid of any worms or insects.
protip_icon Did you know?
Besides white, cauliflowers are purple, pink, green, and orange. All of these are natural varieties. However, the green ones are slightly sweeter (15).
Soaking cauliflower in warm water helps get rid of worms

Image: Shutterstock

Worried About Constipation In Pregnancy?

Constipation is a very common problem during pregnancy. The high dietary fiber content of cauliflower can aid you to curb constipation to a certain extent. Consuming adequate cauliflower during pregnancy could help reduce severe constipation.

Risks Of Consuming Cauliflower During Pregnancy:

Here are a few risks that you may face due to excess cauliflower consumption during pregnancy.

  • It can cause a heart burning sensation (9).
  • It can also lead to bloating (10).
protip_icon Quick tip
To make cauliflowers easier to digest, cook them for five minutes in salted water. Then, use them in your recipes (15).
Consuming excessive amounts of cauliflower during pregnancy may lead to bloating

Image: Shutterstock

Frequently Asked Questions

1. Is cauliflower good for conceiving?

Excessive estrogen level in women is one of the reasons for fertility issues. In addition, conditions such as endometriosis, PCOS, and ovarian cysts, are all caused by an imbalance in estrogen levels in the body. Cauliflowers contain a phytonutrient known as DIM (diindolylmethane) (11). DIM helps control excessive levels of estrogen hormone in women (12).

2. Does cauliflower produce gas?

Yes. Cauliflower contains carbohydrates that are difficult to digest. In addition, enzymes break down cauliflower in the small intestine, and when it reaches the colon, bacteria further break it down into hydrogen and carbon dioxide gasses leading to flatulence (13).

3. Is it better to eat cauliflower raw or cooked during pregnancy?

Eating cooked cauliflower during pregnancy is best, as raw cauliflower exposes you to diseases such as listeriosis (14).

4. Which is healthier to eat during pregnancy, cauliflower or broccoli?

Both broccoli and cauliflower are cruciferous vegetables. They are nutrient-dense foods packed with vitamins and minerals that are beneficial for pregnant women.

It is essential to prioritize prenatal nutrition and prenatal health by consuming foods that are rich in nutrients, as they provide your body with the necessary energy to aid in your child’s development. Hence, consuming cauliflower during pregnancy is a good idea since it offers several health benefits for you and your developing baby. Cauliflower is a rich source of antioxidants and can be included in versatile ways in your diet, such as salads, fillings, or a simple cauliflower mash. However, consuming too much cauliflower may cause heartburn. Therefore, ensure you have a balanced maternal diet with appropriate amounts of this vegetable to utilize its benefits.

Infographic: Tips To Include Cauliflower In Pregnancy Diet

Cauliflower is an excellent food that provides many antioxidants, phytonutrients, fiber, and nutrients. Eating this cruciferous vegetable is a great step toward good health for most people, including pregnant women. It can be a part of many dishes. Read this infographic to find out ways to include it in your diet.

ways to eat cauliflower during pregnancy (infographic)

Illustration: Momjunction Design Team

Key Pointers

  • Cauliflower is an excellent source of vitamin C, folate, calcium, and other minerals.
  • Nutrient-rich vegetables, such as cauliflower, are vital for the growth and development of the fetus.
  • Due to its high fiber content and antioxidant nature, cauliflower may help prevent constipation, boost immunity, and benefit heart health.
  • However, excessive consumption of cauliflower during pregnancy can cause bloating and heartburn.
  • When consumed in moderation, cauliflower can be advantageous for both the mother and the unborn child.
cauliflower during pregnancy_illustration

Image: Dalle E/MomJunction Design Team


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Nutrition during pregnancy.
  2. Getting enough folic acid (folate).
  3. Calcium in pregnancy.
  4. Cauliflower, raw.
  5. Cardiovascular health benefits of specific vegetable types: a narrative review.
  6. Nutritional impact of cauliflower and broccoli against development of early vascular lesions induced by animal fat diet (biochemical and immunohistochemical studies).
  7. Bioactive compounds and antioxidant activity of fresh and processed white cauliflower
  8. Nutrition information for raw vegetables.
  9. GERD diet: foods that help with acid reflux (heartburn).
  10. Bloating causes and prevention.
  11. Chemopreventive properties of 3,3′-diindolylmethane in breast cancer: evidence from experimental and human studies.
  12. 3,3′-Diindolylmethane Modulates Estrogen Metabolism in Patients with Thyroid Proliferative Disease: A Pilot Study.
  13. Belching Bloating and Flatulence.
  14. Listeriosis
  15. Cauliflower.
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Michelle Hawksworth is a registered dietician with four years of experience. She is also a trained yoga instructor. During her training, Michelle developed an interest in nutrition before, during and after pregnancy. This has led her to work with to-be and expectant mothers to help them optimize their health before, during and after pregnancy.

Read full bio of Michelle Hawksworth