What is the Nutritional Value of Cabbage?

October 4, 2025 •

4 min read

According to the USDA, one cup of raw green cabbage contains just 22 calories, an impressive nutrient profile for such a low-calorie food. The nutritional value of cabbage is exceptionally high, offering a rich source of vitamins, minerals, and powerful antioxidants for overall health.

Quick Summary

This article provides a comprehensive overview of the nutritional profile of cabbage, detailing its key vitamins, minerals, and antioxidants. It explores the health benefits of this low-calorie, high-fiber vegetable and compares the nutritional differences between red and green varieties, emphasizing its role in a healthy diet.

Key Points

Rich in Vitamins C and K: A single cup of cabbage provides a significant portion of the Daily Value for both vitamin C, an immune booster, and vitamin K, crucial for blood clotting and bone health.
High in Dietary Fiber: With both soluble and insoluble fiber, cabbage supports a healthy gut microbiome, aids digestion, and promotes feelings of fullness for weight management.
Packed with Antioxidants: Cabbage contains powerful antioxidants like anthocyanins (especially in red cabbage) and sulforaphane, which help fight inflammation and reduce the risk of chronic diseases.
Low in Calories: This vegetable is exceptionally low in calories and high in water content, making it an excellent food for those managing their weight.
Supports Heart Health: The fiber, potassium, and antioxidants in cabbage help lower cholesterol, regulate blood pressure, and protect against cardiovascular disease.
Versatile and Accessible: Cabbage can be prepared in numerous ways—raw, cooked, or fermented—making it an easy and affordable vegetable to incorporate into your diet.

Cabbage: A Nutrient-Dense and Versatile Vegetable

Often overshadowed by its more trendy cruciferous cousins like kale and broccoli, cabbage is a powerhouse of nutrition that deserves a place in your diet. This affordable and versatile vegetable is a member of the Brassica genus, coming in many varieties like green, red, and savoy. It is low in calories, high in fiber, and packed with essential vitamins and minerals that offer numerous health benefits, from improved digestion to heart health.

The Macronutrient and Micronutrient Profile of Cabbage

While cabbage isn't a significant source of protein or fat, its value lies in its abundant micronutrients and fiber. A single cup of raw green cabbage provides a substantial portion of your daily recommended intake for several key nutrients.

Core Vitamins and Minerals

Vitamin K: Cabbage is an excellent source of vitamin K1, essential for blood clotting and maintaining strong bones. A cup of raw green cabbage can supply well over half of the Daily Value (DV).
Vitamin C: As a potent antioxidant, vitamin C helps protect against chronic diseases, supports immune function, and is vital for collagen production. Red cabbage varieties contain significantly more vitamin C than green cabbage.
Folate (Vitamin B9): This B-vitamin is crucial for cell growth and metabolism. Cabbage provides a fair amount, helping reduce fatigue and contributing to healthy blood cell formation.
Manganese: An important mineral for metabolism, manganese is also present in good amounts.
Potassium: Essential for maintaining healthy blood pressure by regulating the effects of sodium, potassium is another key mineral found in cabbage.
Calcium and Magnesium: Cabbage provides smaller, but still valuable, amounts of these minerals, which support bone health and nerve function.

Powerful Antioxidants and Phytonutrients

Beyond standard vitamins, cabbage is loaded with protective plant compounds.

Anthocyanins: These flavonoids give red cabbage its vibrant color and are powerful antioxidants linked to a reduced risk of heart disease.
Sulforaphane: A sulfur-containing compound with potential anti-cancer properties, this is found in many cruciferous vegetables, including cabbage.
Phytosterols: Plant compounds that are structurally similar to cholesterol, phytosterols compete with cholesterol in the digestive tract and help lower LDL (bad) cholesterol levels.

Digestive Health and Fiber

Cabbage is a fantastic source of dietary fiber, which is critical for a healthy digestive system.

Insoluble Fiber: This type of fiber adds bulk to stool and promotes regular bowel movements.
Soluble Fiber: This feeds beneficial gut bacteria, contributing to a healthy gut microbiome and helping manage cholesterol levels.

Red vs. Green Cabbage: A Nutritional Comparison

While both red and green cabbage are incredibly healthy, their nutrient profiles have some distinct differences. The color of the vegetable is a good indicator of its specific phytonutrient content.


Nutrient	Raw Green Cabbage	Raw Red Cabbage	Nutritional Highlight
Calories	Very low	Very low	Both are excellent for low-calorie diets.
Vitamin C	Good source	Excellent source	Red cabbage contains significantly more vitamin C.
Vitamin K	Excellent source	Excellent source	Green cabbage can sometimes have higher concentrations.
Vitamin A	Trace amounts	Significantly more	Red cabbage's anthocyanins are precursors to vitamin A.
Folate (B9)	Good source	Lower levels	Green cabbage is a better source of folate.
Anthocyanins	Absent	Abundant	The potent antioxidants responsible for the red color are only in red cabbage.
Flavors	Milder, sweeter	Stronger, more pungent	Green is often preferred raw in coleslaw, while red adds color and tang.

Health Benefits Supported by Nutritional Content

Reduces Inflammation: The anti-inflammatory properties of cabbage are primarily due to its antioxidants like anthocyanins and sulforaphane, which may help mitigate chronic inflammation associated with various diseases.
Supports Heart Health: The fiber, potassium, and potent antioxidants found in cabbage help lower bad cholesterol, regulate blood pressure, and reduce the risk of heart disease.
Aids in Digestion: Cabbage's high fiber content promotes regular bowel movements, while its soluble fiber feeds healthy gut bacteria, contributing to overall digestive wellness.
Boosts Immunity: Loaded with vitamin C, cabbage helps protect against infections and supports a robust immune system.
Promotes Weight Management: Being low in calories and high in fiber and water, cabbage helps you feel full without consuming excess calories, making it ideal for weight management.
Protects Vision: Red cabbage contains anthocyanins, lutein, and zeaxanthin, powerful antioxidants that can help protect the retina and ward off age-related vision damage.

For more detailed information on specific nutrients, you can consult the USDA National Nutrient Database.

Incorporating Cabbage into Your Diet

There are countless ways to enjoy the nutritional benefits of cabbage. It can be eaten raw, cooked, fermented, or pickled.

Salads and Slaws: Shredded raw cabbage, particularly green, adds a crisp texture to salads and coleslaws.
Sautéed or Roasted: Briefly sautéing or roasting cabbage can bring out a mild, sweet flavor. Overcooking can release unpleasant sulfurous odors and destroy some water-soluble vitamins like vitamin C.
Soups and Stews: Cabbage adds bulk and nutrients to soups, stews, and stir-fries.
Fermented Foods: Kimchi and sauerkraut are excellent sources of probiotics, created by fermenting cabbage. This process also enhances nutrient absorption.

Conclusion

Cabbage is a humble, yet powerful, vegetable that offers a wealth of nutritional benefits for a low caloric cost. Its rich content of vitamins, especially C and K, coupled with a generous amount of dietary fiber and potent antioxidants, makes it a valuable addition to any healthy diet. Whether you choose the milder green variety or the antioxidant-rich red version, incorporating this cruciferous vegetable into your meals can support your digestive health, boost your immune system, and contribute to overall well-being. Its versatility and affordability make it an accessible superfood for everyone.

Frequently Asked Questions

Cabbage is particularly rich in vitamin C, which acts as a powerful antioxidant, and vitamin K, which is essential for blood clotting and bone health. It also contains good amounts of folate (B9) and smaller quantities of other B-vitamins.

While both are highly nutritious, red cabbage generally contains more vitamin C, vitamin A, and powerful antioxidants called anthocyanins. Green cabbage, on the other hand, is a slightly better source of vitamin K and folate.

Yes, cabbage is excellent for weight loss. It is very low in calories but high in fiber and water, which helps you feel full and satisfied, reducing overall calorie intake.

Cabbage is a great source of both soluble and insoluble fiber. The insoluble fiber adds bulk to stool, while the soluble fiber feeds beneficial gut bacteria, promoting regularity and a healthy digestive tract.

Yes, overcooking cabbage can cause a loss of water-soluble and heat-sensitive nutrients, like vitamin C. To preserve the most nutrients, it's best to eat it raw or cook it only briefly, such as by steaming or lightly sautéing.

In addition to its rich vitamin content, cabbage's antioxidants and fiber help reduce inflammation, support heart health by lowering blood pressure and cholesterol, and boost the immune system.

While rare, some individuals may experience digestive discomfort like bloating or gas due to the high fiber content, especially if not used to it. Cabbage is also high in vitamin K, which can interfere with blood-thinning medications like warfarin, so consistent intake is important if taking these drugs.