Low in potassium and phosphorus: A half-cup serving of cauliflower contains 164 mg potassium and 24 mg phosphorus, making it a good vegetable option if you are limiting these nutrients (3).
Cauliflower is one of the most versatile vegetables around. It can replace rice and mashed potatoes, be grilled, roasted, and even made into a steak or burger. Bonus: it's also low in potassium.
Medium-potassium foods (50 to 200 mg per serving):
½ cup of fresh cauliflower (150) ½ cup of asparagus (155) ½ cup of canned peas (90) 1 cup of lettuce, all types (100)
Nutrition Facts
1/2 cup, raw cauliflower has 13 calories, 15 mg sodium, 150 mg potassium and 22mg phosphorus. It's a good source of vitamin C, folate and fiber. It's packed with phytochemicals that helps the liver neutralize toxic substances, and protect against cancer and heart disease.
Cauliflower
High in vitamin C, folate and fiber, cauliflower helps your body fight off toxins. Raw, steamed, or in soups, this superfood tastes delicious. Steam and mash for a kidney friendly alternative to mashed potatoes.
Cabbage, kale, broccoli, Brussels sprouts and cauliflower are all from the cruciferous family of vegetables. They're on the alkaline side, making your diet less acidic and providing less pressure on your kidneys. Plus, they are loaded with vitamins A and C, as well as calcium and other important minerals.
When it comes to vitamins A, C and K, cauliflower comes up short compared to broccoli: It has very little vitamin A, and a 1-cup serving of cauliflower only has about three-quarters of your daily vitamin C needs and 20% of your vitamin K recommendation. But cauliflower does have a tiny bit more potassium than broccoli.
Boiling reduced potassium content in all vegetables excluding carrot, zucchini, and cauliflower; boiling starting from cold water contributed to a greater reduction of the potassium content in potato, peas, and beans.
Broccoli and cauliflower are comparable in many respects as both have similar amounts of carbs, fibre and protein. On the nutrient front, broccoli is slightly healthier, although cauliflower contains more folate and potassium.
Cauliflower has what appears to be a small amount of potassium in comparison to banana, with 303mg/cup versus 806mg/cup.
Zucchini has a good amount of potassium: 295 milligrams per cup, or 8% of your recommended daily value. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt on your body.
Avoid black-eyed peas, dried beans, cooked greens, spinach, yams, and sweet potato pie. All are high in potassium.
We should all be aiming to take in around 4700 mg of potassium per day – and one cup of cauliflower gives you 320 mg of that dose. That's almost as much potassium as a medium banana – but only a quarter of the calories! Pretty impressive, right? And we haven't even gotten to the best part: antioxidants.
Carrots. One cup of chopped carrot has 410 mg of potassium, Syn says, which is slightly less than a medium banana has, but more than a small one.
A 142-g cup of unpeeled cucumber also provides 193 mg of potassium and 17 mg of magnesium. The Dietary Guidelines recommend that adults consume 4,700 mg of potassium each day and 310–410 mg of magnesium, depending on sex and age.
Onions: Another great way to add flavor to any food, onions have health benefits, too. They are low in potassium and rich in flavonoids–a powerful antioxidant that can help reduce heart disease and protect against cancer.