Does Cauliflower Have B9? The Answer and Nutritional Facts

December 28, 2025 •

3 min read

According to Cleveland Clinic, cauliflower is a good source of folate, also known as vitamin B9. This essential B vitamin plays a vital role in red blood cell formation and healthy cell growth throughout the body, and yes, the answer to the question, does cauliflower have B9, is a definite yes.

Quick Summary

Cauliflower contains a notable amount of folate (vitamin B9), a nutrient crucial for cell synthesis and function. A standard one-cup serving provides a significant portion of the daily value. Explore its B9 content, key health benefits, and how it compares to other food sources.

Key Points

Contains Vitamin B9: Yes, cauliflower has B9, also known as folate, and a single cup provides about 15% of the daily recommended value.
Essential for Health: Folate is vital for DNA synthesis, cell growth, and producing red blood cells.
Crucial During Pregnancy: B9 is especially important for pregnant women to support healthy fetal brain and spinal cord development.
Cooking Impacts Nutrients: Boiling cauliflower can reduce its folate content, so cooking methods like steaming, roasting, or stir-frying are preferable.
Nutrient-Dense: In addition to B9, cauliflower is also rich in other nutrients, including Vitamin C, Vitamin K, and fiber.
Versatile Ingredient: It can be easily incorporated into many dishes as a low-carb alternative to rice, potatoes, or grains.
Compares Well to Other Foods: While other vegetables like spinach and lentils offer more folate, cauliflower remains a solid contributor to daily B9 intake.

Yes, Cauliflower is a Good Source of Vitamin B9

Contrary to some misconceptions, cauliflower is indeed a good source of vitamin B9, which is also known as folate. Folate is a water-soluble vitamin that is naturally present in many foods and is essential for several bodily functions, including DNA synthesis and the formation of red blood cells. A single cup of raw cauliflower florets contains approximately 61 micrograms (mcg) of folate, which amounts to about 15% of the Daily Value (DV) for this nutrient.

The Role of Folate in the Body

Folate's importance extends beyond just routine metabolic processes. It is particularly critical during periods of rapid cell division and growth, such as during pregnancy and infancy. Adequate folate intake is vital for pregnant women as it helps support the healthy development of the fetal brain and spinal cord and lowers the risk of certain neural tube defects. In general, folate works with other B vitamins, like B12, to help the body break down, use, and create new proteins. It also plays a role in managing homocysteine levels, an amino acid linked to a higher risk of cardiovascular disease when present in high amounts.

More than just Folate: The Full Nutritional Profile of Cauliflower

While its B9 content is a key highlight, cauliflower is also a nutritional powerhouse, packed with other essential vitamins and minerals that contribute to overall health. It is particularly known for its high concentration of vitamin C, which provides over half of the DV in a single cup. This antioxidant is crucial for immune function and collagen production. Cauliflower also offers a good amount of Vitamin K, important for bone health and blood clotting, and fiber, which aids in digestion. Its anti-inflammatory properties, attributed to antioxidants like sulforaphane, may also help protect against chronic diseases.

Cooking Methods and Folate Retention

How you prepare cauliflower can affect its folate content. As a water-soluble vitamin, folate can leach out of the vegetable when boiled. Steaming, roasting, or stir-frying are better alternatives for preserving the nutrient content. The good news is that even when cooked, cauliflower still retains a significant amount of its B9. For instance, a cup of boiled and drained cauliflower still offers a decent percentage of the DV. The best strategy is to vary your cooking methods and include some raw cauliflower in salads or as a snack to maximize nutrient intake.

How to Add More Cauliflower to Your Diet

Cauliflower's mild taste and versatile texture make it easy to incorporate into a wide range of dishes. Here are a few creative ways to boost your intake:

Cauliflower Rice: Pulse raw cauliflower in a food processor until it resembles grains of rice, then cook it in a skillet as a low-carb alternative to traditional rice.
Roasted Cauliflower: Toss florets with olive oil, herbs, and spices, and roast until golden brown for a delicious and simple side dish.
Mashed Cauliflower: Steam cauliflower florets and mash them with milk, butter, and seasonings for a creamy, low-carb substitute for mashed potatoes.
Cauliflower Hummus: Substitute chickpeas with cauliflower in your hummus recipe for a unique twist.
Pizza Crust: Create a gluten-free pizza crust by combining grated cauliflower with eggs and cheese.

Comparison: Folate in Cauliflower vs. Other Foods


Food (per 1 cup, unless noted)	Folate (mcg)	Percent Daily Value (approx.)	Notes
Cauliflower (raw)	61	15%	Excellent low-calorie source
Cooked Spinach	263	66%	Significantly higher content
Cooked Lentils	358	90%	One of the highest sources
Cooked Broccoli	168	42%	Also a great source
Raw Avocado (1/2 cup)	59	15%	Similar amount to cauliflower

Conclusion: Incorporate Cauliflower for your B9 Needs

In summary, cauliflower is a valuable source of B9 (folate), contributing a significant portion of the recommended daily intake with each serving. Beyond folate, it provides a wealth of other nutrients, including vitamins C and K, fiber, and potent antioxidants, all while being a low-calorie and versatile vegetable. Whether you're looking to boost your folate intake for general health or a specific reason like pregnancy, incorporating cauliflower into your diet is a simple and delicious strategy. Its adaptability in the kitchen, from rice to pizza crusts, makes it easy to enjoy its many benefits. For more information on vitamin B9 and its functions, explore resources from reputable health organizations like Harvard's T.H. Chan School of Public Health. [https://nutritionsource.hsph.harvard.edu/folic-acid/].

Frequently Asked Questions

A single cup of raw cauliflower florets contains approximately 61 micrograms (mcg) of folate, which provides about 15% of the Daily Value (DV) for this nutrient.

Folate is the naturally occurring form of vitamin B9 found in foods like cauliflower, while folic acid is the synthetic, man-made version added to fortified foods and supplements.

Yes, cooking methods matter. Because folate is water-soluble, boiling can cause some of the nutrient to leach into the water. Steaming, roasting, or eating it raw better preserves its folate content.

Folate is essential for cell growth and DNA synthesis. It helps form healthy red blood cells and is crucial during pregnancy for fetal development.

While it is a good source of folate, other vegetables like spinach, lentils, and asparagus contain significantly more per serving. However, cauliflower's contribution is still valuable as part of a balanced diet.

While cauliflower is a good source, it is best to get B9 from a variety of sources. Most people meet their needs by consuming a diverse range of folate-rich foods like leafy greens, legumes, and fortified grains.

Cauliflower is also an excellent source of vitamin C and a good source of vitamin K, B6, fiber, and choline.

It is extremely rare to consume a toxic level of folate from food sources alone. The risk of excess is more associated with high-dose folic acid supplements, which can mask a vitamin B12 deficiency.