Is Cauliflower High In Iron? (Bad News?)

Is Cauliflower High In Iron? (Bad News?)

Incorporating iron-rich foods into your diet is incredibly important for good health. Foods containing this mineral help prevent anemia and reduce your risk of the deficiency of this essential mineral.

So, it’s important to know which foods contain a lot of iron and which aren’t good sources of this mineral. Luckily, there are many foods to choose from that can help you load up on iron.

For example, many, but not all, veggies actually contain a good dose of iron.

Let’s take a look at cauliflower, for instance. Is it a good source of iron?

Is Cauliflower High In Iron?

Unfortunately, cauliflower is not one of the veggies that can help you reach your daily recommended need for iron. It contains a very small dose of this mineral in a single serving, making it a low-iron vegetable.

On the bright side, cauliflower does contain other important minerals and vitamins; some of them might even help in anemia prevention on their own.

So, just because cauliflower isn’t a good source of iron doesn’t mean you should avoid eating it.

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How much iron is in cauliflower?

One cup of cooked cauliflower contains about 0.4 mg of ironapproximately 2% of your daily need for this mineral. So, it’s a poor food choice for loading up on iron and anemia prevention.

The same serving of raw cauliflower contains about the same amount of iron, so it’s still not a good source of this mineral.

So, no matter how much cauliflower you consume, you still won’t get enough iron.

Can you get enough iron from cauliflower?

Seeing as cauliflower provides you with deficient amounts of iron, it’s not possible to get enough iron just by eating this vegetable. 

A single one-cup serving of cauliflower gives you just 2% of your daily need for iron, which is very little. 

As a result, you’d have to eat incredibly large amounts of this vegetable to get even remotely close to getting your daily need for iron.

Luckily, cauliflower is an excellent source of vitamin C, which is a nutrient that helps with the absorption of iron. 

Iron + Vitamin C at

So, including cauliflower – both cooked and raw – in meals with iron-rich foods can improve the absorption of this mineral.

Can eating cauliflower help prevent anemia?

Cauliflower is a vegetable that’s low in iron. In fact, experts often recommend consuming broccoli and other iron-rich foods other than cauliflower for people who want to up their intake of iron and prevent iron deficiency anemia.

But cauliflower is an excellent source of vitamin C, also called ascorbic acid. According to research, consuming iron-rich foods alongside vitamin C-rich foods can improve how well your body metabolizes and absorbs iron.

So, in this way, eating cauliflower can help you prevent anemia, even if it doesn’t provide you with a lot of iron.

What’s more, cauliflower also contains a good amount of folate – another nutrient that helps with anemia prevention.

A one-cup serving of chopped cauliflower contains about 14% of your daily need for folate, also called vitamin B9.

Folate helps prevent anemia by producing healthy and adequately-shaped red blood cells. So, when you’re not getting enough of this mineral, your body might develop anemia caused by folate deficiency.

Because of that, make sure to consume a healthy, balanced diet that’s rich in folate, not only iron.

How much iron is in green cauliflower?

Green cauliflower is slightly higher in iron than regular cauliflower, but it’s still a low-iron vegetable. 

A serving of 1/5 of a head of green cauliflower (90 grams) contains about 0.6 mg of iron 4% of your daily need.

This is still very little, so you’d have to eat a lot to get any significant amount of iron. While this might seem like an option, remember that cauliflower is very high in fiber. The same serving contains 12% of how much fiber you need per day.

Fiber is a very filling nutrient. So, you won’t be able to consume a lot of fiber-rich foods in a single sitting without experiencing any digestive system problems.

Still, the same serving of green cauliflower provides you with your whole daily need for vitamin C. As mentioned above, this vitamin helps with the absorption of iron.

So, eating green cauliflower alongside some other iron-rich foods can help your body absorb more of this mineral.

Is cauliflower soup high in iron?

Iron + Vitamin C at

A one-cup serving of cauliflower soup contains about 4% of how much iron you need per day

It’s still a small amount, just like with raw and cooked cauliflower, which means that it’s not a great food to consume when you want to increase your intake of iron.

On the bright side, cauliflower soup is low in calories, high in fiber, and rich in nutrients like vitamin A, vitamin C, and calcium. So, eating it does bring you some health benefits, even if they don’t come from lots of iron.

Is cream of cauliflower high in iron?

On average, a standard one-cup serving of cream of cauliflower contains about 4% of your daily need for iron, which is the same amount as regular cauliflower soup.

Unlike cauliflower soup, though, cream of cauliflower is higher in calories, especially those coming from fat and sugar.

While consuming foods containing fat and sugars isn’t harmful in small quantities, it can lead to health problems in the long run, such as weight gain and obesity.

So, keep that in mind when making or buying cauliflower soup.


Cauliflower is one of the vegetables that don’t contain a lot of iron in a single serving. So, to get any significant amount of this mineral, you’d have to consume a lot more than the recommended portion, which can be hard.

So, if your goal is to increase your intake of iron, you might be better off choosing other veggies.

Still, even though cauliflower is a poor source of iron, it does contain other important nutrients. These include vitamin C, vitamin K, vitamin B6, folate, potassium, manganese, and many more.

As a result, cauliflower is still an excellent vegetable to include in your diet.

Sources: Nutrition Data, PMC, and Research Gate