The humble , inexpensive Cabbage
The humble , inexpensive Cabbage : I did not know it was so beneficial. The tender leaves with a Yoghurt dip – my favourite. Best eaten fresh and uncooked.
Cabbage Nutrition Facts
The below information is for one cup of raw, chopped cabbage (89g). This cabbage nutrition information is provided by the USDA.1
- Calories: 22
- Fat: 0.1g
- Sodium: 16mg
- Carbohydrates: 5.2g
- Fiber: 2.2g
- Sugars: 2.9g
- Protein: 1.1g
- Potassium: 151mg
- Folate: 38.3mcg
- Vitamin K: 67.6mcg
- Vitamin C: 32.6mg
Carbs
A cup of raw cabbage has just over 5 grams of carbohydrate, with about 50% coming from fiber and 50% from natural sugars. Cabbage has a very low glycemic index of 10.2
Keep in mind that glycemic index (GI) is based on consuming foods alone without any other food in the meal. Adding other foods with protein, fiber, and fat will drastically impact the glycemic effect. Protein, fat, and fiber slow the release of sugar into the bloodstream.3
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Fats
Cabbage is basically a fat-free food. There is less than one gram in a single one-cup serving.
Protein
There’s 1 gram of protein in a cup of raw cabbage. Cabbage is not a significant protein source.
Vitamins and Minerals
Cabbage is a good source of potassium, folate, and vitamin K. Cabbage also provides some calcium, iron, vitamin A, and vitamin C.
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Calories
Cabbage is a low-calorie food, providing just 22 calories per cup, chopped.
Summary
Cabbage is a low-calorie, nearly fat-free food that is a good source of potassium, folate, and vitamin K. It provides fiber but is not a significant source of protein.
Health Benefits
Cabbage is a nutritious vegetable that can boost your body’s natural defenses against disease. Here are some areas where cabbage is especially helpful.
Promotes Cardiovascular Health
Cabbage is a good source of fiber and potassium, two key nutrients for heart health. While fiber helps bring down cholesterol levels,4 potassium lowers blood pressure.5 Furthermore, cabbage is a good source of the B vitamin, folate. Higher intakes of folate are linked to lower risk of stroke and heart attack.6
Supports Brain Health
The Academy of Nutrition and Dietetics recommends cabbage and other cruciferous vegetables to help maintain strong cognitive function with age.7 Memory and alertness levels can be improved with good nutrition. The nutrients in cabbage help optimize blood flow to the brain. Cabbage is beneficial for people of all ages who want to stay sharp.
May Lower Cancer Risk
Cabbage also contains anti-cancer properties. Studies suggest that getting three to five weekly servings of cruciferous veggies (such as cabbage, cauliflower, broccoli, Brussels sprouts, kale, and collard greens) protects against several types of cancer. Prostate, lung, breast, and colon cancer risks are reduced, likely due to compounds in cruciferous veggies that activate enzymes in the liver and bind carcinogens.8
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Protects Vision
The color of red or purple cabbage is due to a high content of polyphenols, including anthocyanins. These antioxidants work throughout the body to prevent oxidative damage associated with a host of health issues, including blindness caused by age-related macular degeneration.
Cabbage is a good source of lutein and zeaxanthin, forms of vitamin A that are known to accumulate in the retina and be especially helpful for warding off vision damage.9
Helps Manage Diabetes
For people with diabetes, cruciferous vegetables like cabbage are an excellent choice. This is due to the high fiber content and the presence of glucosinolates. Glucosinolates are phytochemicals that combat oxidative stress and inflammation.10
Cabbage is a nonstarchy veggie that’s low in carbohydrates and high in fiber. The fiber in cabbage keeps blood sugars stable, preventing dangerous highs and lows.
Cabbage can be substituted for some refined-flour foods to keep your carb count down. By using cabbage wraps instead of flour tortillas, for instance, you can reduce added carbs while boosting the micronutrient content of your meal.
How to Prepare
Wait to wash cabbage until you’re ready to use it. Rinse cabbage leaves well under running water before cutting or eating. Remove the core and any decayed outer leaves before preparing cabbage.
You might notice an unpleasant smell if you’re steaming or sautéing cabbage. This is because of the sulfur compounds in cabbage that are activated during the heating process. To minimize the smell, avoid using aluminum cookware. Try splashing with a bit of acid, like lemon juice, to inhibit the activation.
Preparing red cabbage with stainless steel knives and cookware will prevent color changes. To keep red cabbage from turning blue or grey, cook with an acidic ingredient like vinegar.13
Cabbage may be consumed raw and shredded as in coleslaw or used in soups and stews. Chop cabbage up and add to stir-fry dishes. You can also steam the leaves and use them as a wrap for meat or other fillings. Ferment cabbage to make your own sauerkraut.
Allergies
Cabbage allergies are rare but possible. Typical food allergy symptoms include hives, vomiting, dizziness, or tongue swelling. In severe cases, anaphylaxis, a life-threatening reaction, can also occur.
Cabbage may also cross-react with mugwort allergies in oral allergy syndrome.11 People with a mugwort allergy can be triggered after eating cabbage. If you suspect an allergy to cabbage or oral allergy syndrome, see an allergist for a complete evaluation.
Adverse Effects
Cabbage is high in vitamin K and may interact with the blood thinner Coumadin (warfarin).12 If you take blood thinners, your doctor may advise you to maintain a consistent intake of foods that are high in vitamin K to prevent fluctuations in medication effectiveness.
Cabbage is also high in fiber that can be difficult to digest if your body isn’t used to it. To minimize digestive discomfort, increase your intake of cabbage gradually and give your body time to adjust.
Varieties
Cabbage comes in several varieties. Some green cabbage varieties include Cheers, Early Jersey Wakefield, and King Cole. Savory cabbages like Savory King and Savory Queen have crinkly leaves and are less common.
Red cabbage varieties, such as Red Meteor and Ruby Ball, are growing in popularity.13 The nutrition facts for red cabbage are very similar to that of green cabbage.
When It’s Best
Most cabbage is available year-round in the grocery store or farmer’s markets. Look for large cabbage heads that are intact (not split). Cabbages should be tight, heavy for their size, and free of insects and decay.13
Storage and Food Safety
Fresh cabbage is hardy and can be stored in the refrigerator for up to two weeks (savory cabbage varieties are best used within four days). In conditions under 32 degrees Fahrenheit with 95% relative humidity, cabbage may keep for as long as 5 months. Cabbage can also be pickled or fermented for home preservation.14
