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100 grams of cauliflower in one serving, 92 grams is water. That means this veggie can help keep you hydrated. It’s also a good source of fiber. Cauliflower has a group of substances known as glucosinolates. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer -- they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.