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Cabbage Nutritional Content,
More Than Just a Side Garnish
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For many, cabbage is often seen as a humble plate filler—tucked away next to a main course or shredded into a simple salad. However, behind its crunchy texture and affordability, cabbage is a hidden "superfood" that boasts an extraordinary nutritional profile.
1. Macro and Micronutrient Profile
Cabbage (Brassica oleracea) belongs to the cruciferous vegetable family, closely related to broccoli, kale, and cauliflower. This vegetable is remarkably low in calories yet incredibly nutrient-dense.
In 100 grams of raw cabbage, you will find approximately:
- Calories: 25 kcal
- Protein: 1.3 grams
- Fiber: 2.5 grams
- Vitamin K: 76% of the DV (Daily Value)
- Vitamin C: 60% of the DV
- Folate (Vitamin B9): 11% of the DV
- Manganese: 8% of the DV
2. The Hidden Heroes: Vitamins K and C
Two of the most prominent nutrients in cabbage are Vitamin K and Vitamin C.
- Vitamin K1: This is crucial for blood clotting and bone health. Without sufficient intake, the risk of excessive bleeding and bone density loss increases.
- Vitamin C: It’s not just found in oranges; cabbage is a powerhouse of this potent antioxidant. Vitamin C plays a vital role in collagen production for skin elasticity and strengthens the immune system.
3. Anti-Inflammatory and Antioxidant Power
Cabbage contains sulfur compounds called Glucosinolates. The body converts these into isothiocyanates, which various studies suggest have the potential to combat cancer cells and reduce chronic inflammation.
Specifically for red (purple) cabbage, there is a high concentration of Anthocyanins. These plant pigments provide the vibrant color and serve to protect the heart by lowering blood pressure and reducing the risk of coronary artery disease.
4. Digestive Health (Natural Probiotics)
If you consume cabbage in fermented forms like kimchi or sauerkraut, the benefits multiply. The fermentation process produces probiotics, which are excellent for maintaining the balance of the gut microbiome, enhancing nutrient absorption, and improving digestion.
Nutrient Comparison: Green vs. Red Cabbage
| Nutrient | Green Cabbage | Red Cabbage |
- Vitamin A | Low | 10x Higher
- Antioxidants | Moderate | Very High (Anthocyanins)
- Flavor | Mild & Sweet | Slightly Peppery/Bold
✓ Treating cabbage as merely a "garnish" is a missed opportunity for your health. With a nutritional profile capable of supporting heart, bone, and digestive health, it is time to incorporate cabbage into our diets more creatively—whether sautéed, steamed, or fermented.
Data Sources & References:
- USDA FoodData Central: Specific nutritional composition for Cabbage, raw.
- Healthline (Medical Review): "20 Health Benefits of Cabbage" regarding Vitamin K and cancer prevention.
- Journal of Agricultural and Food Chemistry: Research on anthocyanin content in red cruciferous vegetables.
- Harvard T.H. Chan School of Public Health: Nutritional guidelines on cruciferous vegetables and heart health.