How much vitamin C is in cooked cabbage?

January 8, 2026 •

4 min read

Studies indicate that vitamin C content in vegetables like cabbage is highly susceptible to degradation from heat and water. For instance, one cup of boiled, drained shredded cabbage provides about 15 milligrams of vitamin C, a fraction of what is found in its raw counterpart.

Quick Summary

The amount of vitamin C in cooked cabbage depends heavily on the preparation method, as the nutrient is heat and water-sensitive. Techniques like steaming or microwaving are better for preserving vitamin C than boiling. Simple adjustments can help maximize the nutritional value of your cooked cabbage dishes.

Key Points

Boiling causes the most vitamin C loss: The nutrient leaches into the water during boiling, often resulting in over 50% reduction.
Steaming and microwaving are best: These methods use less water and shorter cooking times, preserving more vitamin C.
Cooked cabbage still contains nutrients: Even with vitamin C loss, cooked cabbage is a good source of fiber, vitamin K, and minerals.
Shorter cooking time equals more nutrients: Cook cabbage until just tender, rather than soft, to minimize heat exposure and nutrient degradation.
Eat the cooking liquid: For soups and stews, consuming the cooking liquid helps reclaim some of the water-soluble vitamins that leached out.
Cooking can improve bioavailability: For some nutrients, like beta-carotene, cooking can actually increase the body's ability to absorb them.

The Science of Vitamin C Degradation in Cabbage

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is highly sensitive to both heat and air. This inherent instability is the primary reason why the vitamin C content in cabbage decreases during the cooking process. When cabbage is boiled, the vitamin C not only breaks down due to the elevated temperature but also leaches out into the cooking water, which is often discarded. The longer and hotter the cooking process, the greater the potential for loss. Furthermore, an enzyme called ascorbic oxidase, naturally present in cabbage, can break down vitamin C, though high heat can inactivate this enzyme if applied quickly.

Quantifying Vitamin C in Cooked vs. Raw Cabbage

To understand the impact of cooking, it's helpful to compare the nutrient profile of raw versus cooked cabbage. While a specific figure for raw cabbage wasn't cited, research consistently shows a significant reduction after cooking. Based on USDA data, one cup of raw, shredded green cabbage contains approximately 36.6 mg of vitamin C. In contrast, one cup of cooked, boiled, and drained shredded green cabbage contains only about 15 mg. This represents a loss of over 50% of the original vitamin C content. The vitamin content can also vary by cabbage type; for example, one cup of boiled, drained shredded red cabbage contains about 8.1 mg of vitamin C.

How Cabbage's Vitamin C is Affected by Different Cooking Methods

The choice of cooking method has a profound effect on how much vitamin C is retained. Water-based cooking, like boiling, causes the most significant nutrient loss, while cooking methods that use minimal water and shorter times are more effective for retention.


Cooking Method	Vitamin C Retention	Reason for Retention Rate
Boiling	Low (50%+ loss)	High heat and water exposure cause vitamin C to leach out and degrade.
Steaming	High (85%+ retention)	Minimal contact with water prevents leaching, and shorter cooking times reduce heat exposure.
Microwaving	High (70-90%+ retention)	Quick cooking time and low water use minimize both heat-induced degradation and leaching.
Stir-Frying	Moderate	Short cooking times and minimal water usage are beneficial, though high heat can still cause some degradation.
Braising	Low to Moderate	Involves cooking in liquid for an extended period, leading to nutrient leaching. Some nutrients are retained if the cooking liquid is consumed.
Roasting	Moderate to High	Dry heat minimizes leaching, but prolonged exposure to high temperatures can degrade some vitamin C.

Maximizing Vitamin C When Cooking Cabbage

To ensure you get the most out of your cabbage's nutritional benefits, consider these simple preparation and cooking adjustments:

Steam instead of boil: Opt for steaming your cabbage to cook it in a moist, hot environment without immersing it in water. This is one of the most effective methods for retaining vitamin C.
Use minimal water: If you do boil cabbage, use the least amount of water necessary and keep the cooking time brief. Plunging cabbage directly into boiling water can also help by rapidly inactivating the enzyme that degrades vitamin C.
Consume the cooking liquid: For dishes like soups or stews, where the nutrient-rich cooking liquid is not discarded, you can reclaim the leached vitamins and minerals.
Microwave with care: Microwaving cabbage with a small amount of water for a short time is an excellent way to preserve nutrients. Use a microwave-safe dish with a lid to trap steam.
Cook for a shorter duration: Aim for tender-crisp rather than overly soft cabbage. Overcooking increases the time the vegetable is exposed to heat, leading to more nutrient loss.
Cut food after cooking: Cutting cabbage into smaller pieces increases the surface area exposed to heat and water. If possible, cook larger wedges or halves to minimize surface area, then chop afterwards.

Beyond Vitamin C: Other Nutrients in Cooked Cabbage

While vitamin C is a key consideration, cooked cabbage remains a valuable source of other essential nutrients. For example, it is a great source of vitamin K, which is more heat-stable and thus retained effectively during cooking. Many cooking methods can also enhance the bioavailability of certain nutrients by breaking down tough plant cell walls, which may make nutrients like beta-carotene and vitamin E more absorbable. Additionally, cooked cabbage provides dietary fiber and minerals such as potassium and calcium. A balanced diet that incorporates both raw and cooked vegetables, prepared in various ways, is the best approach to ensuring a wide range of nutrient intake.

Conclusion

Though some vitamin C is inevitably lost when cooking cabbage, the vegetable remains a highly nutritious food. The amount of vitamin C you retain is largely dependent on your cooking method. By opting for steaming, microwaving, or short-duration cooking with minimal water, you can significantly reduce nutrient loss. Even with cooking, cabbage is a beneficial addition to any meal, providing a good source of fiber, vitamins, and minerals. Don't be discouraged by nutrient loss—choose cooking methods that maximize flavor and nutrition to enjoy all the health benefits that cooked cabbage offers.

Here is a comprehensive resource from the NIH on the properties of vitamin C: Vitamin C - Health Professional Fact Sheet.

Frequently Asked Questions

No, not all the vitamin C is lost when you cook cabbage. The amount retained depends heavily on the cooking method and duration. While boiling can cause significant losses, methods like steaming and microwaving preserve a large portion of the vitamin C.

The best methods for retaining vitamin C are steaming and microwaving. These techniques use minimal water and short cooking times, reducing the degradation and leaching of the water-soluble nutrient.

For the highest possible vitamin C content, raw cabbage is the best option. However, cooked cabbage is still nutritious, and certain cooking methods, like steaming, minimize nutrient loss.

Yes, different cabbage varieties can have varying vitamin C content, even after cooking. For example, a cup of cooked red cabbage has less vitamin C than a cup of cooked green cabbage.

Many other nutrients are preserved during cooking. Vitamin K is very stable, and fat-soluble vitamins like A and E may become more bioavailable. Minerals like fiber, potassium, and calcium are also retained.

Cooking time is a critical factor; the longer the exposure to heat, the greater the vitamin C loss. Cooking cabbage for a shorter duration until it is just tender will help maximize nutrient retention.

Some vitamin C will still be lost due to heat. However, since the cooking liquid is consumed with the soup, the vitamin C that leaches out of the vegetable is not entirely lost and is still part of your meal's nutritional value.