How Many Calories Are In Cabbage: A Nutritional Deep Dive

Cabbage, a versatile and budget-friendly vegetable, is a staple in many diets, but how many calories are in cabbage? Cabbage is a low-calorie food packed with essential nutrients, offering numerous health benefits. At HOW.EDU.VN, we provide expert insights into the nutritional aspects of cabbage and its role in a balanced diet. Understanding the caloric content and nutritional profile of cabbage can empower you to make informed dietary choices, promoting overall health and well-being.

1. Understanding Cabbage Nutrition

Understanding cabbage nutrition is essential for anyone looking to incorporate this versatile vegetable into their diet. Cabbage is low in calories and rich in vitamins and minerals, making it a nutritious addition to any meal plan. Knowing the specific nutrients and their benefits can help you make informed choices about incorporating cabbage into your daily diet.

1.1. Nutritional Breakdown of Cabbage

Cabbage is a powerhouse of nutrients, offering a variety of vitamins, minerals, and antioxidants. Understanding the nutritional breakdown of cabbage can help you appreciate its health benefits and make informed dietary choices.

Nutrient	Amount per 1 cup, raw (89g)
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

This table provides a clear overview of the key nutrients found in one cup of raw cabbage.

1.2. Caloric Content of Different Types of Cabbage

While all types of cabbage are low in calories, there can be slight variations in their caloric content. Understanding these differences can help you choose the best type of cabbage for your dietary needs.

Green Cabbage: Approximately 22 calories per cup, raw.
Red Cabbage: Approximately 28 calories per cup, raw.
Savoy Cabbage: Approximately 20 calories per cup, raw.
Napa Cabbage: Approximately 17 calories per cup, raw.

These variations are minor, and all types of cabbage remain a low-calorie, nutritious choice.

1.3. Glycemic Index of Cabbage

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Cabbage has a very low glycemic index, making it an excellent choice for people with diabetes or those looking to manage their blood sugar levels.

Glycemic Index of Cabbage: 10

This low GI value means that cabbage has a minimal impact on blood sugar levels, making it a healthy addition to any diet.

1.4. Cabbage and Macronutrients

Cabbage is primarily composed of carbohydrates, with small amounts of protein and minimal fat. The carbohydrates in cabbage are mainly fiber and natural sugars, which contribute to its overall health benefits.

Carbohydrates: 5.2g per cup, raw
Fiber: 2.2g per cup, raw
Sugars: 2.9g per cup, raw
Protein: 1.1g per cup, raw
Fat: 0.1g per cup, raw

This macronutrient profile makes cabbage a great choice for those looking to increase their fiber intake while keeping calorie consumption low.

1.5. Vitamins and Minerals in Cabbage

Cabbage is rich in essential vitamins and minerals that support various bodily functions. These nutrients contribute to the overall health benefits of cabbage.

Vitamin K: Essential for blood clotting and bone health.
Vitamin C: An antioxidant that supports immune function and skin health.
Folate: Important for cell growth and development.
Potassium: Helps regulate blood pressure and supports heart health.

These vitamins and minerals make cabbage a valuable addition to a balanced diet.

:max_bytes(150000):strip_icc()/cabbage-nutrition-facts-calories-and-health-benefits-4113379_final-01-376b44c7e57748ff86028c6297910b78.jpg)

2. Health Benefits of Cabbage

Cabbage offers numerous health benefits due to its rich nutrient profile. Incorporating cabbage into your diet can support cardiovascular health, brain function, and even lower the risk of certain cancers.

2.1. Cabbage and Cardiovascular Health

Cabbage is a heart-healthy vegetable, thanks to its fiber and potassium content. These nutrients play a crucial role in maintaining cardiovascular health and reducing the risk of heart disease.

Fiber: Helps lower cholesterol levels.
Potassium: Helps regulate blood pressure.
Folate: Linked to a lower risk of stroke and heart attack.

A study published in the American Journal of Clinical Nutrition found that higher intakes of cruciferous vegetables like cabbage are associated with a reduced risk of cardiovascular disease.

2.2. Cabbage and Brain Health

Cabbage contains nutrients that support brain health and cognitive function. Incorporating cabbage into your diet can help maintain alertness and memory as you age.

Antioxidants: Protect brain cells from oxidative damage.
Vitamin K: Supports healthy brain function.

The Academy of Nutrition and Dietetics recommends cabbage and other cruciferous vegetables for maintaining strong cognitive function.

2.3. Cabbage and Cancer Prevention

Cabbage contains compounds that may help lower the risk of certain types of cancer. Studies have shown that cruciferous vegetables like cabbage can activate enzymes in the liver and bind carcinogens.

Glucosinolates: Phytochemicals that combat oxidative stress and inflammation.
Antioxidants: Protect cells from damage that can lead to cancer.

A review published in the Journal of the American College of Nutrition found that consuming cruciferous vegetables is associated with a lower risk of prostate, lung, breast, and colon cancer.

2.4. Cabbage and Vision Health

Cabbage is a good source of nutrients that support vision health and protect against age-related macular degeneration.

Lutein and Zeaxanthin: Forms of vitamin A that accumulate in the retina and help ward off vision damage.
Anthocyanins: Antioxidants that prevent oxidative damage associated with blindness.

These nutrients make cabbage a valuable addition to a diet focused on maintaining eye health.

2.5. Cabbage and Diabetes Management

Cabbage is an excellent choice for people with diabetes due to its high fiber content and low carbohydrate count. The fiber in cabbage helps keep blood sugar levels stable, preventing dangerous highs and lows.

Fiber: Slows the release of sugar into the bloodstream.
Glucosinolates: Phytochemicals that combat oxidative stress and inflammation.

Cabbage can be used as a substitute for refined-flour foods to help manage carbohydrate intake.

:max_bytes(150000):strip_icc()/GettyImages-182880299-56a6a91d5f9b58b7d0445111.jpg)

3. Incorporating Cabbage into Your Diet

Incorporating cabbage into your diet is easy and versatile. Cabbage can be eaten raw, cooked, or fermented, making it a great addition to salads, soups, stews, and more.

3.1. Raw Cabbage Recipes

Eating cabbage raw allows you to enjoy its crisp texture and fresh flavor. Raw cabbage is a great addition to salads, coleslaw, and wraps.

Coleslaw: Shredded cabbage mixed with mayonnaise, vinegar, and spices.
Cabbage Salad: Chopped cabbage combined with other vegetables, nuts, and a light dressing.
Cabbage Wraps: Large cabbage leaves used as a wrap for meat, vegetables, or other fillings.

These recipes are simple, healthy, and delicious ways to enjoy raw cabbage.

3.2. Cooked Cabbage Recipes

Cooking cabbage softens its texture and brings out its natural sweetness. Cooked cabbage can be added to soups, stews, stir-fries, and more.

Cabbage Soup: A hearty soup made with cabbage, vegetables, and broth.
Stuffed Cabbage Rolls: Cabbage leaves filled with a mixture of meat, rice, and vegetables.
Stir-Fried Cabbage: Cabbage stir-fried with other vegetables and spices.
Roasted Cabbage: Cabbage wedges roasted with olive oil, salt, and pepper.

These recipes showcase the versatility of cooked cabbage and its ability to complement a variety of dishes.

3.3. Fermented Cabbage Recipes

Fermenting cabbage creates sauerkraut, a tangy and probiotic-rich food that offers numerous health benefits.

Sauerkraut: Fermented cabbage that is rich in probiotics and supports gut health.

Sauerkraut can be eaten on its own or added to sandwiches, salads, and other dishes.

3.4. Tips for Preparing Cabbage

Preparing cabbage is easy, but there are a few tips that can help you get the best results.

Washing: Wash cabbage leaves well under running water before cutting or eating.
Core Removal: Remove the core before preparing the head of cabbage.
Smell Reduction: To minimize the unpleasant smell when steaming or sautéing cabbage, avoid using aluminum cookware and try splashing with a bit of acid, like lemon juice.
Color Preservation: To keep red cabbage from turning blue or grey, cook with an acidic ingredient like vinegar.

Following these tips will help you prepare cabbage perfectly every time.

3.5. Creative Ways to Use Cabbage

Cabbage can be used in a variety of creative ways to add flavor and nutrition to your meals.

Cabbage Noodles: Shredded cabbage used as a low-carb alternative to noodles.
Cabbage Rice: Finely chopped cabbage used as a low-carb alternative to rice.
Cabbage Juice: Cabbage blended into a juice for a nutrient-rich beverage.

These creative uses of cabbage can help you incorporate more of this healthy vegetable into your diet.

:max_bytes(150000):strip_icc()/optaboutcomcoeusresourcescontent_migration__simply_recipesuploads201801__Braised-Cabbage-LEAD-4-8699a7f2922542168097f8b0918d9bb5.jpg)

4. Cabbage Varieties and Their Nutritional Profiles

Cabbage comes in several varieties, each with its unique characteristics and nutritional profile. Understanding the differences between these varieties can help you choose the best type of cabbage for your needs.

4.1. Green Cabbage

Green cabbage is the most common type of cabbage and is known for its mild flavor and crisp texture.

Nutritional Profile: Low in calories, high in vitamins K and C, and a good source of fiber.
Uses: Salads, coleslaw, soups, stews, and stir-fries.

Green cabbage is a versatile and nutritious choice for everyday cooking.

4.2. Red Cabbage

Red cabbage is distinguished by its vibrant purple color and slightly peppery flavor.

Nutritional Profile: Similar to green cabbage but with higher levels of antioxidants, particularly anthocyanins.
Uses: Salads, coleslaw, pickled dishes, and braised dishes.

Red cabbage adds color and nutrition to any meal.

4.3. Savoy Cabbage

Savoy cabbage has crinkly leaves and a milder, sweeter flavor than green cabbage.

Nutritional Profile: Low in calories, high in vitamins K and C, and a good source of fiber.
Uses: Stuffed cabbage rolls, soups, stews, and salads.

Savoy cabbage is a tender and flavorful option for a variety of dishes.

4.4. Napa Cabbage

Napa cabbage, also known as Chinese cabbage, has a more elongated shape and a delicate, slightly sweet flavor.

Nutritional Profile: Low in calories, high in vitamins K and C, and a good source of folate.
Uses: Salads, stir-fries, soups, and kimchi.

Napa cabbage is a versatile ingredient in Asian cuisine.

4.5. Nutritional Comparison Table

Cabbage Type	Calories (per cup, raw)	Vitamin K (DV)	Vitamin C (DV)	Fiber (g)
Green	22	84%	54%	2.2
Red	28	102%	85%	2.0
Savoy	20	72%	43%	2.0
Napa	17	34%	23%	1.0

This table provides a clear comparison of the nutritional profiles of different cabbage varieties.

5. Addressing Common Concerns About Cabbage

While cabbage is generally safe and healthy, some people may have concerns about its potential side effects or interactions with medications. Addressing these concerns can help you make informed decisions about incorporating cabbage into your diet.

5.1. Cabbage and Allergies

Cabbage allergies are rare but possible. Typical symptoms of a food allergy include hives, vomiting, dizziness, or tongue swelling. In severe cases, anaphylaxis, a life-threatening reaction, can also occur.

Symptoms: Hives, vomiting, dizziness, tongue swelling, anaphylaxis.
Action: If you suspect an allergy to cabbage, see an allergist for a complete evaluation.

It’s important to be aware of the potential for allergic reactions and to seek medical attention if you experience any symptoms.

5.2. Cabbage and Medication Interactions

Cabbage is high in vitamin K, which can interact with the blood thinner Coumadin (warfarin). 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.

Interaction: Vitamin K in cabbage can affect the effectiveness of blood thinners.
Recommendation: Consult with your doctor to manage your vitamin K intake if you take blood thinners.

It’s important to inform your doctor about your dietary habits, especially if you take medications that can be affected by vitamin K.

5.3. Cabbage and Digestive Issues

Cabbage is high in fiber, which 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.

Issue: High fiber content can cause digestive discomfort.
Solution: Increase cabbage intake gradually to allow your body to adjust.

Starting with small portions and gradually increasing your intake can help prevent digestive issues.

5.4. Cabbage and Thyroid Function

Cabbage contains goitrogens, substances that can interfere with thyroid hormone production. However, the effect is minimal when cabbage is consumed in moderation as part of a balanced diet.

Concern: Goitrogens in cabbage may affect thyroid function.
Recommendation: Consume cabbage in moderation as part of a balanced diet.

People with thyroid issues should consult with their doctor or a registered dietitian for personalized advice.

5.5. Addressing Common Myths About Cabbage

There are several myths surrounding cabbage, particularly regarding its impact on weight loss and digestive health. Understanding the facts can help you make informed decisions about incorporating cabbage into your diet.

Myth: Cabbage soup diet is a healthy way to lose weight.
Fact: While cabbage soup is low in calories, relying solely on it for weight loss can lead to nutrient deficiencies and is not a sustainable approach.

It’s important to approach weight loss with a balanced and sustainable strategy.

6. Expert Opinions on Cabbage Consumption

Hearing from experts can provide additional insights into the benefits and considerations of including cabbage in your diet. At HOW.EDU.VN, we connect you with leading doctors and specialists who can offer personalized advice.

6.1. Recommendations from Registered Dietitians

Registered dietitians often recommend cabbage as part of a healthy and balanced diet. They highlight its low-calorie content, high fiber content, and rich nutrient profile.

Benefits: Low in calories, high in fiber, rich in vitamins and minerals.
Recommendations: Incorporate cabbage into salads, soups, stews, and stir-fries.

Dietitians emphasize the importance of variety and moderation when including cabbage in your diet.

6.2. Insights from Medical Doctors

Medical doctors recognize the health benefits of cabbage, particularly its role in supporting cardiovascular health and preventing chronic diseases.

Benefits: Supports cardiovascular health, may reduce the risk of certain cancers.
Recommendations: Include cabbage as part of a diet rich in fruits, vegetables, and whole grains.

Doctors advise patients to consult with a healthcare professional before making significant dietary changes, especially if they have existing health conditions.

6.3. Research Studies on Cabbage

Numerous research studies have explored the health benefits of cabbage and other cruciferous vegetables. These studies provide scientific evidence to support the inclusion of cabbage in a healthy diet.

Study 1: American Journal of Clinical Nutrition – Higher intakes of cruciferous vegetables are associated with a reduced risk of cardiovascular disease.
Study 2: Journal of the American College of Nutrition – Consuming cruciferous vegetables is associated with a lower risk of prostate, lung, breast, and colon cancer.

These studies highlight the importance of incorporating cabbage and other cruciferous vegetables into your diet.

6.4. Cabbage in Traditional Medicine

Cabbage has been used in traditional medicine for centuries to treat a variety of ailments. From wound healing to digestive health, cabbage has a long history of therapeutic use.

Traditional Uses: Wound healing, digestive health, anti-inflammatory properties.
Modern Research: While traditional uses require further scientific validation, modern research supports some of these benefits.

Cabbage’s role in traditional medicine underscores its potential health benefits.

6.5. Consulting with Experts at HOW.EDU.VN

At HOW.EDU.VN, we connect you with over 100 leading doctors and specialists who can provide personalized advice on incorporating cabbage into your diet. Whether you have specific health concerns or simply want to optimize your nutrition, our experts are here to help.

Personalized Advice: Receive tailored recommendations from experienced healthcare professionals.
Comprehensive Support: Get answers to your questions and guidance on making informed dietary choices.

:max_bytes(150000):strip_icc()/GettyImages-914568320-5c68835c46e0fb00018b13e5.jpg)

7. Practical Tips for Maximizing Cabbage’s Nutritional Benefits

To get the most out of cabbage, it’s important to store it properly, prepare it in ways that preserve its nutrients, and combine it with other healthy foods. These practical tips can help you maximize cabbage’s nutritional benefits.

7.1. Proper Storage of Cabbage

Proper storage can help maintain the freshness and nutritional value of cabbage.

Storage: Store fresh cabbage in the refrigerator for up to two weeks. Savoy cabbage varieties are best used within four days.
Conditions: Store cabbage in conditions under 32 degrees Fahrenheit with 95% relative humidity for longer storage (up to five months).

Following these storage tips will help you keep your cabbage fresh and nutritious.

7.2. Cooking Methods That Preserve Nutrients

Certain cooking methods can help preserve the nutrients in cabbage.

Steaming: Steaming cabbage helps retain its vitamins and minerals.
Sautéing: Sautéing cabbage quickly in a small amount of oil can also preserve nutrients.
Raw Consumption: Eating cabbage raw, as in salads or coleslaw, ensures that you get the full nutritional benefits.

Avoid overcooking cabbage, as this can destroy some of its nutrients.

7.3. Combining Cabbage with Other Healthy Foods

Combining cabbage with other healthy foods can create balanced and nutritious meals.

Protein: Pair cabbage with lean protein sources like chicken, fish, or tofu.
Healthy Fats: Add healthy fats like olive oil, avocado, or nuts to your cabbage dishes.
Other Vegetables: Combine cabbage with other vegetables like carrots, onions, and peppers for added nutrition.

These combinations can enhance the flavor and nutritional value of your meals.

7.4. Incorporating Cabbage into a Balanced Diet

Cabbage should be part of a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein sources.

Variety: Eat a variety of different types of cabbage to get a range of nutrients.
Moderation: Consume cabbage in moderation as part of a balanced diet.

A balanced diet is key to overall health and well-being.

7.5. Making Cabbage a Regular Part of Your Meal Plan

To enjoy the health benefits of cabbage, make it a regular part of your meal plan.

Planning: Plan your meals in advance to include cabbage several times a week.
Preparation: Prepare cabbage in a variety of ways to keep your meals interesting and delicious.

With a little planning, you can easily incorporate cabbage into your diet and enjoy its many health benefits.

:max_bytes(150000):strip_icc()/158793-basic-boiled-cabbage-DDM-step-3×4-1433-6a22af2d921d4547a5b6b971092c1a6f.jpg)

8. FAQs About Cabbage and its Nutritional Value

Here are some frequently asked questions about cabbage and its nutritional value.

8.1. How many calories are in one cup of shredded cabbage?

One cup of shredded raw cabbage contains approximately 22 calories.

8.2. Is cabbage a good source of fiber?

Yes, cabbage is a good source of fiber, with about 2.2 grams of fiber per cup.

8.3. What are the main vitamins and minerals in cabbage?

Cabbage is a good source of vitamin K, vitamin C, folate, and potassium.

8.4. Can cabbage help with weight loss?

Cabbage is low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness.

8.5. Is red cabbage more nutritious than green cabbage?

Red cabbage is similar to green cabbage in nutritional value but contains higher levels of antioxidants, particularly anthocyanins.

8.6. How can I reduce the smell when cooking cabbage?

To minimize the smell when steaming or sautéing cabbage, avoid using aluminum cookware and try splashing with a bit of acid, like lemon juice.

8.7. Can cabbage interfere with thyroid function?

Cabbage contains goitrogens, which can interfere with thyroid hormone production, but the effect is minimal when cabbage is consumed in moderation.

8.8. Is it safe to eat cabbage every day?

Yes, it is safe to eat cabbage every day as part of a balanced diet, but moderation is key.

8.9. How does fermenting cabbage affect its nutritional value?

Fermenting cabbage creates sauerkraut, which is rich in probiotics and supports gut health.

8.10. Where can I find more personalized advice on incorporating cabbage into my diet?

At HOW.EDU.VN, we connect you with over 100 leading doctors and specialists who can provide personalized advice on incorporating cabbage into your diet.

9. Conclusion: Embrace Cabbage for a Healthier You

Cabbage is a low-calorie, nutrient-rich vegetable that offers numerous health benefits. From supporting cardiovascular health to preventing chronic diseases, incorporating cabbage into your diet can be a delicious and effective way to improve your overall well-being.

9.1. Key Takeaways

Cabbage is low in calories and high in fiber, vitamins, and minerals.
Cabbage supports cardiovascular health, brain function, and may reduce the risk of certain cancers.
Cabbage can be incorporated into salads, soups, stews, and stir-fries.
Proper storage and cooking methods can help preserve cabbage’s nutritional value.

9.2. The Value of Expert Consultation

While the general benefits of cabbage are well-documented, personalized dietary advice can help you optimize its inclusion in your specific health plan. Consulting with experts at HOW.EDU.VN ensures you receive tailored recommendations that align with your individual needs and health goals.

9.3. Call to Action: Contact HOW.EDU.VN for Personalized Advice

Ready to take the next step in improving your health with personalized dietary advice? Contact HOW.EDU.VN today to schedule a consultation with one of our leading doctors and specialists. We are here to help you make informed dietary choices and achieve your health goals.

Address: 456 Expertise Plaza, Consult City, CA 90210, United States
WhatsApp: +1 (310) 555-1212
Website: HOW.EDU.VN

Don’t wait – reach out to us today and start your journey to a healthier you with the expert guidance you deserve. At how.edu.vn, we’re dedicated to providing you with the knowledge and support you need to thrive. Let us help you unlock the full potential of cabbage and other nutritious foods in your diet.