Cabbage Nutrition: Benefits, Varieties, and Healthy Ways to Enjoy This Underrated Superfood
This humble cruciferous veggie delivers fiber, vitamins, and antioxidants in every meal.
Cabbage Nutrition: Why This Cruciferous Vegetable Deserves a Spot on Your Plate
Cabbage—often overshadowed by trendy superfoods—boasts an impressive nutrition profile and remarkable health benefits. Whether raw, cooked, green, red, or purple, this versatile vegetable is loaded with fiber, essential vitamins, minerals, and powerful antioxidants. Let’s dive into what makes cabbage a nutritional powerhouse and explore how you can maximize its benefits in your daily diet.
Nutrition Stats: The Core Nutrients in Cabbage
A single serving (1 cup chopped, raw cabbage) contains:
- Calories: 22
- Fat: 0g
- Cholesterol: 0mg
- Sodium: 16mg (0% DV)
- Potassium: 151mg (4% DV)
- Carbohydrates: 5g
- Dietary Fiber: 2.2g
- Sugar: 2.8g
- Protein: 1g
- Vitamin C: 54% DV
- Vitamin K: 56% DV
- Vitamin B6: 5% DV
- Folate (B9): 10% DV
- Calcium: 3% DV
- Magnesium: 3% DV
- Iron: 2% DV
- Thiamin (B1): 5% DV
- Pantothenic Acid (B5): 4% DV
- Riboflavin (B2): 3% DV
- Vitamin A: 1% DV
Alongside this bounty, cabbage contains phytonutrients such as anthocyanins and glucosinolates, which contribute to its health-promoting properties.
Health Benefits of Cabbage
Cabbage offers an array of science-backed health benefits that make it a winner among cruciferous vegetables:
- Supports Healthy Digestion
With over 2 grams of fiber per cup, cabbage helps regulate bowel movements and improve digestive function. Including cabbage in salads, slaws, soups, or stews means even higher fiber intake—crucial for satiety, blood sugar stability, and cholesterol management. - Protects Against Chronic Disease
Packed with antioxidants, including anthocyanins (especially in red and purple varieties) and other flavonoids, cabbage combats oxidative stress and inflammation. These properties help lower the risk of heart disease and diabetes by boosting immunity and reducing cell damage. - Potential Cancer Protection
Cabbage’s glucosinolates are metabolized into compounds shown to interrupt enzymatic reactions that lead to DNA damage and tumor development. Regular consumption of cruciferous veggies like cabbage is linked to a lower risk of certain cancers. - Strengthens Bones
With abundant vitamin K and calcium, cabbage supports bone health, helping to reduce the risk of osteoporosis and fractures, particularly in older adults. - Supports Heart Health
Potassium in cabbage helps regulate blood pressure by counteracting sodium’s effects. Anthocyanins and antioxidants help lower blood pressure and reduce the risk of heart attacks and strokes. - Improves Immunity
Vitamin C in cabbage boosts immune function, helps fight free radicals, and increases iron absorption. This supports overall wellness and helps battle common illnesses like colds. - Helps Manage Diabetes
Cabbage’s low carbohydrate and high fiber profile makes it an excellent vegetable for people with diabetes, aiding blood sugar control.
Cabbage vs. Kale: Nutritional Comparison
Kale has a reputation as a superfood star, but cabbage offers similar nutritional benefits:
| Nutrient | Cabbage (1 cup raw) | Kale (1 cup raw) |
|---|---|---|
| Calories | 22 | 33 |
| Fiber | 2.2g | 2.6g |
| Vitamin C | 54% DV | 71% DV |
| Vitamin K | 56% DV | 684% DV |
| Calcium | 3% DV | 9% DV |
| Protein | 1g | 2.9g |
Both vegetables are low-calorie, rich in fiber, and loaded with vitamins C and K. While kale edges out cabbage on some micronutrients, cabbage packs numerous phytonutrients and is more versatile in dishes. Eating any cruciferous vegetable regularly delivers major health rewards.
Is Cabbage Healthier Than Lettuce?
Comparison between cabbage and lettuce is common, but each vegetable brings unique benefits:
- Cabbage is generally more nutrient-dense, offering higher levels of vitamin C, B vitamins, and phytonutrients like anthocyanins (especially red cabbage), which help boost circulation and protect cardiovascular health.
- Lettuce, especially iceberg, is lighter in nutrients, although some types (like romaine) offer reasonable amounts of vitamin A and folate. Lettuce is excellent for hydration and adds crunch but isn’t as packed with fiber or antioxidants as cabbage.
- Ultimately, including a variety of produce is key to long-term well-being. Cruciferous veggies—such as cabbage, kale, broccoli, cauliflower, bok choy, and Brussels sprouts—provide unique compounds beneficial for health.
What others are reading
Should You Eat Cabbage Raw or Cooked?
Both forms offer significant health advantages:
- Raw cabbage delivers higher levels of some vitamins (e.g., vitamin C) and a satisfying crunch—ideal for slaws and salads.
- Cooked cabbage loses some vitamin C but retains fiber, minerals, and most phytonutrients. Cooking can make cabbage more digestible and mild; newer research suggests nutrient availability remains high in most cooking methods.
- Bottom line: Eat cabbage however you enjoy it. Raw, steamed, sautéed, braised, or roasted—any form is beneficial.
Green, Red, and Purple Cabbage: What’s the Difference?
Cabbage appears in several striking colors, notably:
- Green cabbage—Most common, mild flavor, crisp texture. Great in salads, stews, and sautés.
- Red/Purple cabbage—Contains higher anthocyanins, responsible for the vibrant color and additional antioxidant properties. Slightly peppery flavor, beautiful in slaws and pickled dishes.
Color doesn’t make one cabbage healthier than another; all varieties provide valuable phytonutrients. Including a rainbow of cruciferous vegetables supports health and lowers chronic disease risk.
Simple and Delicious Ways to Enjoy Cabbage
Cabbage is one of the most versatile vegetables. Consider these preparation ideas:
- Raw: Toss shredded cabbage into salads and slaws for a crunchy, refreshing boost.
- Cooked: Sauté, stir-fry, roast, or braise cabbage. Try it in soups, stews, or paired with spices for warming dishes.
- Fermented: Use cabbage to make classic dishes like kimchi or sauerkraut, which deliver probiotic benefits for gut health.
- Pickled: Quick-pickled cabbage adds tangy, colorful bite to sandwiches and tacos.
- Stuffed: Fill cabbage leaves with grains, legumes, and meats to make stuffed cabbage rolls.
Frequently Asked Questions About Cabbage Nutrition
Is cabbage a superfood?
Yes, cabbage qualifies as a superfood due to its dense nutrient profile and broad-spectrum health benefits. It’s rich in fiber, vitamins, minerals, and antioxidants, supporting immunity, cardiovascular health, bone strength, digestive wellness, and more.
Can cabbage help with weight management?
Absolutely. Cabbage’s high fiber and low calorie content make it filling and satisfying—ideal for supporting healthy weight loss or maintenance.
Is cabbage safe for everyone?
Most people tolerate cabbage well. Those with digestive sensitivities or thyroid conditions should monitor intake and consult with healthcare providers if needed, as certain compounds can affect thyroid function in excess.
How much cabbage should I eat to get the health benefits?
There’s no minimum—any increase in cruciferous veggies like cabbage is beneficial. Aim for several servings per week, mixing with other cruciferous vegetables for maximum wellness.
Does color affect cabbage nutrition?
Red and purple cabbage pack more anthocyanins—extra antioxidants. Green cabbage is rich in fiber and vitamin K. All types are healthy; variety is best.
Expert Tips for Buying, Storing, and Preparing Cabbage
- Buying: Look for cabbages with crisp, tightly packed leaves and minimal blemishes. Store whole heads in the refrigerator where they keep for weeks.
- Prepping: Rinse thoroughly, remove tough outer leaves, and slice or shred as needed. Softer young cabbages need less prep than larger winter cabbages.
- Cooking: Steam or sauté lightly to preserve nutrients and flavor. Overcooking can make cabbage mushy and cause sulfurous odor—avoid boiling for extended periods.
- Versatility: Experiment across cuisines—cabbage works beautifully in stir fries, curries, tacos, and grain bowls.
Summary: Why You Should Add Cabbage to Your Grocery List
Cabbage delivers impressive nutrition at a bargain price. With high fiber, essential vitamins (A, C, K, B6, B9), minerals, and unique phytonutrients, cabbage supports digestive wellness, heart health, immunity, and more. Its versatility in raw and cooked forms means it fits seamlessly into many cuisines—slaws, salads, soups, stir fries, and fermented dishes. Adding cabbage to your weekly routine is an easy, affordable step toward better health.
Related: Other Cruciferous Vegetable Superstars
- Kale: Packed with vitamin K, C, A, and fiber. Great in salads or as crispy chips.
- Broccoli: Rich in fiber, vitamin C, sulforaphane, and versatile in curries, stir fries, and soups.
- Cauliflower: Offers antioxidants, vitamins, and makes a great rice or mash alternative.
- Bok choy: Mild flavor, highly nutritious, excellent in Asian dishes.
- Brussels sprouts: Small cabbages loaded with vitamin C, K, and flavor when roasted or sautéed.
Quick Recipe: Crunchy Cabbage Slaw
Ingredients:
- 2 cups shredded green or red cabbage
- 1 carrot, julienned
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Directions:
Combine vegetables in a bowl. Whisk olive oil, lemon juice, salt, and pepper. Toss everything together and serve chilled.
Cabbage Nutrition: Additional FAQs
Q: Can cabbage be frozen?
A: Yes. Blanch cabbage before freezing for better texture; great for use in soups and stir-fries.
Q: Can you eat cabbage stems?
A: The freshest stems are edible and crunchy—just slice thinly. Thicker stems work best cooked.
Q: Does cabbage cause bloating?
A: Like other high-fiber veggies, cabbage may cause temporary bloating for some. Gradually increase intake to help your body adjust.
Q: Are there any populations who should limit cabbage?
A: Those with thyroid sensitivity, especially hypothyroidism, may want to limit raw cabbage due to goitrogens but can typically eat cooked cabbage safely.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/a25655611/cabbage-nutrition/
- https://www.brownhealth.org/be-well/cabbage-and-benefits-overlooked-superfood
- https://www.usatoday.com/story/life/health-wellness/2025/01/16/is-cabbage-good-for-you/77533925007/
- https://www.goodhousekeeping.com/health/diet-nutrition/g28556528/healthiest-vegetables/
- https://guidingstars.com/nutrition-science/food-safety-for-leftovers-lovers/
Similar Articles
Read full bio of Sneha Tete
