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Here’s a chart outlining the approximate nutritional values for one cup (about 89 grams) of chopped, raw cabbage:
These values are approximate and can vary depending on factors such as the specific variety of cabbage and its freshness.
| Nutrient | Amount |
|---|---|
| Calories | 22 |
| Total Fat | 0.1 grams |
| Saturated Fat | 0 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 12 mg |
| Potassium | 119 mg |
| Total Carbohydrate | 5 grams |
| Dietary Fiber | 2.2 grams |
| Sugars | 2.9 grams |
| Protein | 1.1 grams |
| Vitamin A | 3% of DV |
| Vitamin C | 54% of DV |
| Calcium | 4% of DV |
| Iron | 2% of DV |
Cabbage (Brassica oleracea) is an economical source of nutrition. Packed with Vitamin C, potassium, manganese, iron and dietary fiber, cabbage provides many essential benefits.
Cabbage, one of the cruciferous vegetables found to contain cancer-fighting compounds known as glucosinolates that the body can convert into isothiocyanates, is one of the best food choices to boost bone health thanks to Vitamin K content. Research published in 2023 in “Food Chemistry” indicates these health benefits of cabbage.
Vitamin C
One half cup serving of raw cabbage contains 45% of your daily value for vitamin C at only 14 calories! This water-soluble vitamin aids your body’s defenses against infection while simultaneously supporting healthy skin and connective tissues.
Cabbage also contains folate, an essential prenatal nutrient to prevent birth defects in pregnancy, as well as the antioxidants lutein and zeaxanthin which protect eyes against macular degeneration as you age.
Other phytochemicals in cabbage, such as sulfur-containing glucosinolates and anthocyanins, may help prevent cancer as well as heart disease (Byers and Perry 1992; Podsedek 2005). Vitamin K provides additional benefits, helping blood clot properly while strengthening bones; potassium helps lower blood pressure while maintaining balance in body fluids.
Potassium
Cabbage contains potassium, an electrolyte which helps your body manage blood pressure and protect itself against cardiovascular disease. Furthermore, cabbage contains manganese and iron which contribute to optimal health; when fermented into fermented foods such as kimchi it provides your immune system and digestive tract with essential probiotics that support proper functioning.
Anthocyanins, natural antioxidants present in cabbage, help lower inflammation – an associated risk factor with heart disease, cancer and rheumatoid arthritis. Consuming foods rich in anthocyanins helps you lose weight more efficiently while keeping glycemic index normal.
Cabbage is an excellent source of vitamin K, an essential nutrient for bone health and blood clotting. One cup of cooked cabbage provides approximately 85% of its recommended daily value of this vitamin. In addition, cabbage contains glucosinolate which breaks down during digestion into cancer-fighting indole isothiocyanate compounds, helping protect you from cancer!
Manganese
Manganese found in cabbage is an essential co-factor for superoxide dismutase, an antioxidant enzyme. Furthermore, manganese plays an integral role in iron absorption and bone development.
Cabbage belongs to the Brassicaceae family (including Brussels sprouts, cauliflower, kale, radishes, turnips and bok choy ). Cruciferous vegetables like cabbage contain compounds which help defend against disease such as cancer, cardiovascular issues or muscle disorders and help reduce their risks.
Cabbage contains anti-inflammatory anthocyanins that may aid in lowering blood pressure associated with heart disease. Furthermore, they are known to assist in cutting back on sodium intake, another key contributor to high blood pressure, particularly beneficial in cases of chronic diseases like diabetes or heart disease.
Fiber
Cabbage contains fiber that is beneficial to digestion and helps keep blood sugar stable, avoiding sudden spikes and drops associated with insulin resistance. Furthermore, its bulk contributes to regular bowel movements by bulking up stool.
Anthocyanins, the plant-derived pigments responsible for red cabbage’s signature hue, have been linked to protecting against chronic inflammation associated with cardiovascular disease, cancer and rheumatoid arthritis. Furthermore, they may help stop cholesterol buildup in arteries.
As with other cruciferous vegetables, cabbage contains compounds known as glucosinolates that break down during digestion to form isothiocyanates and indoles, chemicals known to prevent and slow cancer growth. Furthermore, Vitamin C present in cabbage helps boost immune function while also decreasing oxidative stress which damages cells and can lead to disease. One cup of boiled cabbage provides 56% of your daily recommended vitamin intake!
Calcium
Calcium plays a pivotal role in maintaining normal levels of bone strength and teeth density, heart rhythm regulation, muscle building, blood pressure regulation and maintaining normal blood sugar levels in humans. Furthermore, calcium aids the body’s absorption of iron while also contributing to healthy skin and decreasing inflammation.
Cabbage contains vitamin K1, an important factor in blood clotting processes. Furthermore, cabbage provides potassium, folic acid and vitamin B6; one cup provides 56% of daily value of Vitamin K1.
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