Here are cabbage nutrition facts and health benefits. The benefits of cabbage mentioned in this article are based on studies.
Cabbage is a leafy green, red, or white biennial vegetable that grows annually. This cruciferous vegetable belongs to the Brassica family and is round or oval in shape. It consists of soft, light green, or whitish inner leaves covered with harder and dark green outer leaves. It belongs to the group of cole crops, which means that it is closely related to broccoli, cauliflower, and Brussels sprouts. It is widely used throughout the world and can be prepared in several ways. Most commonly, it can be included as either a cooked or raw part of many salads.
1. Cabbage Nutrition Facts
One cup of raw, chopped cabbage (89g) provides 22 calories, 1.1g of protein, 5.2g of carbohydrates, and 0.1g of fat. Cabbage also provides potassium, folate, and vitamin K. This nutrition information is provided by the USDA.
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
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.
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.
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.
2. Health Benefits of Cabbage
It’s Packed With Nutrients
Half a cup of cooked cabbage has about a third the vitamin C you need for the day. It also gives you doses of fiber, folate, potassium, magnesium, vitamins A and K, and more.
You Can Ferment It — and Make It Healthier
Just leave it in its own juices until bacteria start to feed on it. Sound gross? You’ve probably already eaten it. It’s called sauerkraut. For a spicier, more exotic version, try kimchi, a dish made popular in Korea.
When cabbage ferments, it makes natural probiotics that nourish the bacteria in your gut. Those bacteria help your body fight germs, take in nutrients, digest food, and control anxiety.
Even Raw, It’s Great for You
Although you get different nutrients if you cook or ferment it, raw red cabbage in particular might give you the best nutritional boost per serving. Slice it very thinly and leave it for about 10 minutes to help bring out the fullest, most complex flavors. Then add it to salads or sandwiches or turn it into coleslaw.
It’s Loaded With Antioxidants
You’ll get a good dose of well-known ones like vitamin C and manganese. But cabbage really shines when it comes to plant chemicals called phytonutrients, a cell-protecting force.
It’s Good for Inflammation
Cabbage is loaded with lots of chemicals that help ease swelling in your tissues. This helps protect you from other health issues because inflammation is linked to things like cancer, heart disease, diabetes, and Alzheimer’s disease.
It’s Good for Your Digestion
Cabbage has 1 gram of fiber for every 10 calories. That helps fill you up, so you eat less. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar.
Cabbage also has nutrients that keep the lining of your stomach and intestines strong. Its juice also can help stomach ulcers heal.
Might Improve Heart Health
According to a study, cabbage is rich in polyphenols, which might reduce the risk of cardiovascular diseases by reducing blood pressure and preventing platelet build-up. Also, by binding the bile acids, it can help to lower your bad cholesterol levels.
Skin Care & Vitamin C
According to the New Wellness Encyclopedia, cabbage of all kinds are rich in vitamin C. A cup and a half of uncooked red cabbage can meet your daily vitamin C requirement. The high quantity of vitamin C has another advantage, of promoting your skin health. It might provide photoprotection, help in wound healing, reducing wrinkling, and dry skin.
Weight Loss
Cabbage is frequently recommended for people who want to lose weight healthily. Since the vegetable is packed with many beneficial vitamins, minerals, and other nutrients, including water and fiber, it is a healthy dietary option for people looking to eat healthier and shedding pounds. It may also low in calories, containing only 33 calories in a cup of the cooked vegetable. Given these beneficial traits, the fad “cabbage soup” diet is often used for those looking to lose weight fast. However, be aware that it may not be nutritionally complete, and should be made a part of a balanced, healthy diet, not the main component!
Prevents Cataract
Cabbage might be a rich source of beta-carotene. So many people, particularly as they get older, turn to cabbage for its ability to prevent macular degeneration and promote good eye health and delay cataract formation.
Supports Brain Health
Cabbage may be rich in vitamin K, iodine, and antioxidants like anthocyanins. These elements can be beneficial as building blocks for the brain. But emerging research shows that it might do far more than maintain the structural integrity of the brain and the nervous system. A 2019 research by the University of Rochester, published in the journal Nature Communications, found that cruciferous vegetables like cabbage may help in reducing levels of bad tau proteins that are found in the brains of Alzheimer’s patients. The Academy of Nutrition and Dietetics also recommended cruciferous vegetables for improving memory.