Produce
Cauliflower
The outer leaves shield cauliflower’s head through the season, and its residue evidence is correspondingly low. It is the standard low-carb substitute for rice and potatoes, at roughly a fifth of the calories.
Organic upgrade priority
Conventional is a reasonable budget choice
Score 18/100 · about $1.50 a week extra for a household of two
- →Conventional samples index 25/100 against 3/100 for organic — a 22-point difference.
- →At about 3 servings a week, the difference applies to a smaller share of what you eat.
Key numbers
- Residue evidence
- 25/100
- Moderate residue evidence
- Nutrient density
- 78/100
- Per calorie, across the whole database
- Typical price
- $3.79
- per head · organic +40%
- Servings a week
- 3
- Per person, at typical purchase volume
- Samples
- 1,292
- Conventional, 2019–2021 · 107 organic
- Data confidence
- High
- Set from sample size and year coverage
Organic vs conventional cauliflower
| Measure | Conventional | Organic |
|---|---|---|
| Samples analysed | 1,292 | 107 |
| Program years | 2019–2021 | 2019–2021 |
| Samples with any residue | 64% | 7% |
| Mean residues per sample | 0.9 | 0.1 |
| Samples above the EPA tolerance | 0.00% | 0.00% |
| Relative residue evidence index | 25/100 | 3/100 |
| Typical price | $3.79 / head | $5.29 / head |
Nutrition
Per 1 cup chopped (107 g).
27
calories
2.1 g
protein
2.1 g
fiber
—
sugar
- Vitamin C 57% DV
- Vitamin K 16% DV
- Choline 9% DV
How to wash cauliflower
Break into florets and rinse. As with broccoli, a brief soak reaches what a rinse cannot.
Washing reduces surface residue and soil. It does not remove systemic compounds taken up into the plant, and no soap, vinegar, or commercial produce wash has been shown to beat 30 seconds of plain running water by a margin worth paying for. Full washing guide.
Buying and storing
- ◆Roasting at high heat converts cauliflower’s sulfur compounds into something nutty instead of eggy. Boiling does the opposite.
- ◆Pre-riced cauliflower in the freezer aisle is cheaper than fresh per usable gram once you account for the core and leaves you throw away.
Common questions
›Should I buy organic cauliflower?
Probably not, if money is tight. Cauliflower indexes 25/100 on relative residue evidence against 3/100 for organic — a difference small enough that the same dollars buy far more on leafy greens or berries.
›Are cauliflower high in pesticides?
Cauliflower shows moderate residue evidence — an index of 25/100 relative to other commodities. Across 1,292 conventional samples from 2019–2021, 64% contained at least one detected residue, averaging 0.9 distinct compounds per sample, and 0.00% exceeded the applicable EPA tolerance. A detection is not the same as an unsafe level.
›How much more does organic cauliflower cost?
About 40% more at typical U.S. retail — $3.79 per head conventional against $5.29 organic. For a household of 2 at normal purchase volume that is roughly $1.50 a week.
›How should I wash cauliflower?
Break into florets and rinse. As with broccoli, a brief soak reaches what a rinse cannot.
Related foods
Spinach
$3.29 / 5 oz container · organic $4.49
Kale
$2.79 / bunch · organic $3.79
Broccoli
$2.49 / lb · organic $3.69
Bell peppers
$1.49 / each · organic $2.29