What Is the Healthiest Cabbage? A Nutritional Deep Dive

December 1, 2025 •

4 min read

With fewer than 25 calories per 100 grams, cabbage is a remarkably low-calorie yet nutrient-dense powerhouse packed with vitamins and fiber. But when comparing the different varieties, the question remains: what is the healthiest cabbage, and which color offers the most nutritional advantage?

Quick Summary

This article provides a nutritional comparison of various cabbage types, evaluating their vitamin, antioxidant, and mineral content to determine which offers the best overall health benefits.

Key Points

Red Cabbage: Contains high levels of anthocyanin antioxidants, linked to reduced heart disease risk and anti-inflammatory effects.
Green Cabbage: A great source of Vitamin K, essential for blood clotting and bone health, and higher in folate compared to red varieties.
Overall Benefits: All cabbage types are low-calorie and rich in fiber, vitamins C and K, and potential anti-cancer compounds like sulforaphane.
Nutrient Preservation: Eating cabbage raw or fermented, such as in sauerkraut, preserves the most nutrients, particularly Vitamin C and beneficial probiotics.
Consider the Relatives: Other cruciferous vegetables like kale and Brussels sprouts are also excellent sources of nutrients and worth including for a balanced diet.
Prioritize Variety: The healthiest approach is to consume a range of cabbage types to gain the benefits of their distinct nutritional strengths.
Supports Digestion: Cabbage is rich in both soluble and insoluble fiber, which promotes gut health and regularity.

The Nutritional Powerhouse: A Look at Cabbage

Cabbage is a member of the Brassica genus, a family of cruciferous vegetables that also includes broccoli, kale, and Brussels sprouts. All members of this family are known for their exceptional health benefits. Cabbage, in particular, is celebrated for its versatility, affordability, and impressive nutrient profile. All types of cabbage are rich in dietary fiber, which is essential for healthy digestion and can help lower cholesterol. They are also high in Vitamins C and K, which support immune function and proper blood clotting, respectively.

Furthermore, cabbage contains powerful antioxidant compounds, including polyphenols and sulforaphane, which have been shown to help combat chronic inflammation associated with heart disease and arthritis. The key to choosing the “healthiest” cabbage often comes down to the specific nutrients one is prioritizing, as different varieties offer unique strengths.

Red vs. Green Cabbage: The Primary Showdown

The most common debate in the produce aisle is between red and green cabbage. While both are fantastic choices, their color differences are a direct result of their unique antioxidant profiles.

Why Red Cabbage Excels in Antioxidants

Red, or purple, cabbage gets its vibrant color from anthocyanins, a powerful group of antioxidants found in many red, blue, and purple fruits and vegetables. These compounds have been extensively studied for their anti-inflammatory and heart-protective effects. In fact, research shows that a higher intake of anthocyanins is associated with a reduced risk of heart attacks and lower levels of inflammation. Red cabbage also tends to contain higher levels of Vitamin C and Vitamin A (in the form of beta-carotene) compared to its green counterpart.

The Strengths of Green Cabbage

Green cabbage, while not as flashy, holds its own nutritionally. It is an excellent source of Vitamin K, often containing higher amounts than red cabbage. Vitamin K is vital for blood clotting and contributes to bone health. Additionally, green cabbage contains more folate, a B-vitamin crucial for cell function and metabolism. The debate isn't about which is definitively better, but rather about which nutrient profile best suits your needs.

A Comparison of Core Cabbage Varieties


Nutrient (per 1 cup raw)	Red Cabbage	Green Cabbage	Savoy Cabbage	Napa (Chinese) Cabbage
Calories	28	22	~20	~13
Fiber	1.87 g	2 g	~2 g	1.2 g
Vitamin C	50.7 mg (56% DV)	36% DV	High	High
Vitamin K	34 mcg (28% DV)	56% DV	76% DV	Excellent source
Antioxidants	Anthocyanins, Polyphenols	Polyphenols, Sulforaphane	Polyphenols, Beta-carotene	Polyphenols, Flavonoids
Folate	16 mcg	38.3 mcg	~10% DV	Higher than green

Beyond the Head: Other Healthful Cabbage Relatives

For a complete picture, it's important to include other members of the Brassica family that don’t form tight heads like traditional cabbage but are nutritionally related.

Kale: Often dubbed a superfood, kale is a powerhouse of vitamins A, C, and K. It is an exceptional source of lutein and zeaxanthin, carotenoids that support eye health.
Brussels Sprouts: These mini-cabbages are a fantastic source of vitamin C, surpassing many other varieties. One serving can provide nearly the entire daily recommended intake.
Bok Choy: Also known as Chinese cabbage, bok choy is particularly rich in vitamins A, C, and K, along with calcium and iron. It has a milder flavor and tender leaves.
Savoy Cabbage: With its crinkly, loosely-layered leaves, savoy cabbage offers a milder flavor and softer texture. Nutritionally, it contains good amounts of vitamins A, C, and K, and is especially notable for its beta-carotene content.

How to Maximize the Health Benefits of Cabbage

The way you prepare cabbage can significantly impact its nutritional value. For instance, prolonged cooking can reduce the heat-sensitive Vitamin C content.

Fermented Cabbage: Sauerkraut and kimchi, both made from fermented cabbage, are excellent sources of probiotics. This fermentation process promotes a healthy gut microbiome and can increase the bioavailability of certain vitamins.
Raw Cabbage: Shredded raw cabbage in coleslaws or salads is an easy way to get the maximum amount of vitamins and fiber. The crisp, peppery flavor is most prominent when raw.
Lightly Cooked: Steaming, stir-frying, or braising cabbage for a short period can soften the texture while retaining most nutrients. Adding an acidic ingredient like lemon juice or vinegar during cooking can help maintain the vibrant color of red cabbage.

Which Cabbage Is Best For You? The Verdict

Ultimately, there is no single “healthiest” cabbage, as each variety offers a different mix of nutrients. Red cabbage stands out for its high antioxidant and Vitamin C content, making it a great choice for combating inflammation and supporting heart health. Green cabbage offers a more robust dose of Vitamin K and folate. Meanwhile, other relatives like kale and Brussels sprouts provide their own unique nutritional advantages.

For optimal health, the best approach is to incorporate a variety of cabbage and cruciferous vegetables into your diet. By rotating your choices, you can benefit from a wider spectrum of vitamins, minerals, and antioxidants. Whether you prefer a raw slaw with red cabbage, a warming soup with green cabbage, or a stir-fry with bok choy, adding this versatile vegetable to your meals is a fantastic way to boost your overall wellness.

To learn more about the specific benefits of various cabbage types and other healthy foods, see resources like Healthline’s detailed articles on nutrition and wellness.

Conclusion

The title of "healthiest cabbage" is not claimed by a single variety, but rather is a shared distinction among this remarkable family of vegetables. Red cabbage is a top contender for its powerful anthocyanin antioxidants, while green cabbage and its relatives like kale and Brussels sprouts offer their own impressive nutritional profiles with high levels of vitamins C and K. The ultimate takeaway is that all types of cabbage are beneficial. For the most comprehensive health boost, focus on variety in your diet and prioritize cooking methods that preserve nutrients, such as eating it raw, fermented, or lightly cooked. By doing so, you can reap the full spectrum of advantages this underrated superfood provides.

Frequently Asked Questions

Neither red nor green cabbage is definitively healthier across the board, as they offer different strengths. Red cabbage contains more antioxidants and Vitamin C, while green cabbage is typically higher in Vitamin K and folate. The best choice depends on your specific nutritional focus.

Cooking can degrade some nutrients, especially heat-sensitive Vitamin C. However, lightly cooking or steaming can make some nutrients, like calcium, more bioavailable. Eating cabbage raw, fermented, or lightly cooked is the best way to maximize nutrient retention.

Yes, fermented cabbage products like sauerkraut and kimchi are excellent for your health. The fermentation process introduces beneficial probiotics that support gut health and aid digestion, while also making vitamins and minerals easier to absorb.

Red cabbage earns its superfood status primarily due to its high concentration of anthocyanins, the powerful antioxidants responsible for its color. These compounds offer strong anti-inflammatory properties and have been linked to reduced risk of heart disease.

Yes, cabbage can be a great food for weight loss. It is very low in calories, has a high water content, and is packed with fiber. The fiber helps you feel full longer, reducing overall calorie intake.

Cruciferous vegetables are members of the Brassicaceae family, and they include cabbage, broccoli, kale, Brussels sprouts, and cauliflower. They are well-regarded for their high vitamin, fiber, and antioxidant content.

Yes, kale is a type of leaf cabbage and belongs to the same species, Brassica oleracea, as many other familiar cabbages. It is highly nutritious and often referred to as a superfood.

Cabbage supports heart health through several mechanisms. Red cabbage contains anthocyanins that reduce inflammation, a key risk factor for heart disease. All cabbage types are also rich in potassium, which helps regulate blood pressure, and fiber, which lowers cholesterol levels.