by Meenakshi Nagdeve last updated - Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based

Cabbage is one of the most commonly found vegetables around the planet. From coleslaws, sauerkraut, kimchi, to rolls, you will find delicious recipes across different cultures. But did you know that it also packs a hefty dose of health benefits? Rich in antioxidants, cabbage can help improve brain function, digestion while protecting against skin disorders, cancer, and heart diseases. It is also a great low-cal option.

What is Cabbage?

Cabbage is a leafy green, red, or white biennial vegetable that grows annually. This cruciferous vegetable belongs to the Brassica family and is round or oval in shape. It consists of soft, light green or whitish inner leaves covered with harder and dark green outer leaves. It belongs to the group of cole crops, which means that it is closely related to broccoli, cauliflower, and Brussels sprouts. It is widely used throughout the world and can be prepared in several ways. Most commonly, it is included as either a cooked or raw part of many salads.

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Types of Cabbage

There are more or less 7 types, including the following:

Red cabbage

Choy sum

Bok choy

Savoy cabbage

Napa cabbage

Cannonball cabbage

January king cabbage

Nutrition Facts Cabbage, raw Serving Size : 100 g 1 cup, chopped (89 g) 1 cup, shredded (70 g) 1 head, large (about 7" dia) (1248 g) 1 leaf, large (33 g) 1 head, medium (about 5-3/4" dia) (908 g) 1 leaf, medium (23 g) 1 head, small (about 4-1/2" dia) (714 g) 1 leaf (15 g) Nutrient Value Water [g] 92.18 Energy [kcal] 25 Energy [kJ] 103 Protein [g] 1.28 Total lipid (fat) [g] 0.1 Ash [g] 0.64 Carbohydrate, by difference [g] 5.8 Fiber, total dietary [g] 2.5 Sugars, total including NLEA [g] 3.2 Sucrose [g] 0.08 Glucose (dextrose) [g] 1.67 Fructose [g] 1.45 Maltose [g] 0.01 Calcium, Ca [mg] 40 Iron, Fe [mg] 0.47 Magnesium, Mg [mg] 12 Phosphorus, P [mg] 26 Potassium, K [mg] 170 Sodium, Na [mg] 18 Zinc, Zn [mg] 0.18 Copper, Cu [mg] 0.02 Manganese, Mn [mg] 0.16 Selenium, Se [µg] 0.3 Fluoride, F [µg] 1 Vitamin C, total ascorbic acid [mg] 36.6 Thiamin [mg] 0.06 Riboflavin [mg] 0.04 Niacin [mg] 0.23 Pantothenic acid [mg] 0.21 Vitamin B-6 [mg] 0.12 Folate, total [µg] 43 Folate, food [µg] 43 Folate, DFE [µg] 43 Choline, total [mg] 10.7 Betaine [mg] 0.4 Vitamin A, RAE [µg] 5 Carotene, beta [µg] 42 Carotene, alpha [µg] 33 Vitamin A, IU [IU] 98 Lutein + zeaxanthin [µg] 30 Vitamin E (alpha-tocopherol) [mg] 0.15 Tocotrienol, alpha [mg] 0.04 Vitamin K (phylloquinone) [µg] 76 Fatty acids, total saturated [g] 0.03 16:0 [g] 0.03 Fatty acids, total monounsaturated [g] 0.02 18:1 [g] 0.02 Fatty acids, total polyunsaturated [g] 0.02 18:2 [g] 0.02 Phytosterols [mg] 11 Tryptophan [g] 0.01 Threonine [g] 0.04 Isoleucine [g] 0.03 Leucine [g] 0.04 Lysine [g] 0.04 Methionine [g] 0.01 Cystine [g] 0.01 Phenylalanine [g] 0.03 Tyrosine [g] 0.02 Valine [g] 0.04 Arginine [g] 0.08 Histidine [g] 0.02 Alanine [g] 0.04 Aspartic acid [g] 0.12 Glutamic acid [g] 0.29 Glycine [g] 0.03 Proline [g] 0.05 Serine [g] 0.05 Sources include : USDA

Cabbage Nutrition

It is a very good source of dietary fiber, calcium, magnesium, and potassium. As per the USDA, it also contains various vitamins like vitamin C, thiamine, niacin, and folate. It is also high in antioxidants including flavonoids, zeaxanthin, lutein, choline, and beta-carotene.

Calories in Cabbage

According to the USDA, 100 g of raw cabbage contains about 25 calories, which makes it popular with those looking for low-calorie options. Cooking the vegetable lowers its calorie content slightly. 100 g of the cooked vegetable contains about 23 calories.

Health Benefits of Cabbage

Did you know that the inexpensive and widely used cabbage is full of health benefits? Let’s take a look at the best ones!

Antioxidant Agent

The antioxidants in this vegetable come from Vitamin C and flavonoids, such as quercetin, and apigenin. Red cabbage is particularly potent, as it is full of anthocyanins. Research shows that antioxidants can reduce inflammation, be protective against certain cancers, and enhance brain function.

Anti-inflammatory Agent

Research published in Clinical Phytoscience suggests that cruciferous vegetables like cabbage have anti-inflammatory properties. They contain sulforaphane, which is a compound that reduces inflammation.

It is also known to accumulate a build-up of cadmium-binding complexes in its leaves; one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, so consuming it can help to reduce inflammation, irritation, allergies, joint pain, fever, and various skin disorders.

Anticancer Properties

The journal Cancer Epidemiology, Biomarkers & Prevention, published research suggesting that brassica vegetables like cabbage contain a relatively high content of glucosinolates. This gives them anti-carcinogenic properties. It means that it can scavenge free radicals, which are detrimental to overall health and are major contributors to cancer and heart diseases.

It also contains glucosinolates that have anti-cancer properties. A 2018 review published in the journal Molecules found that glucosinolates found in cruciferous vegetables like cabbage can help prevent various cancers including breast cancer, prostate cancer, bladder cancer, and colon cancer.

Red cabbage specifically has a number of anti-cancer compounds like lupeol, sinigrin, and sulforaphane (glucosinolates derived isothiocyanate), which are known to stimulate enzyme activity and inhibit the growth of tumors that lead to cancer.

A study in the journal Pharmacological Research examining a population of primarily Chinese women, showed a significant reduction in breast cancer when cruciferous vegetables like cabbage were regularly added to their diet.

It has an abundant amount of beta-carotene. As per studies in the American Journal of Epidemiology, dietary beta-carotene has been positively linked with reduced chances of prostate cancer, which is a bonus on top of its other anti-carcinogenic effects!

Supports the Digestive Tract

A study published in the World Journal of Gastroenterology suggests that fiber, present in cabbage, helps bulk up the bowel movements and treat constipation. Rich in fiber and glucosinolates, cabbage helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels.

Improves Heart Health

According to a study, cabbage is rich in polyphenols, which reduce the risk of cardiovascular diseases by reducing blood pressure and preventing platelet build-up. Also, by binding the bile acids, it helps to lower your bad cholesterol levels.

Protects from Radiation Therapy

Cabbage has a rare compound called 3,3′-diindolylmethane (DIM), which has been shown to counteract some of the negative effects associated with radiation therapy. It helps in ensuring that the red and white blood cells and the platelet count remain existent, which is often not the case during radiation therapy. Therefore, DIM is also favored for use during cancer treatment to protect healthy tissue.

Skin Care & Vitamin C

According to the New Wellness Encyclopedia, cabbage of all kinds are rich in vitamin C. A cup and a half of uncooked red cabbage can meet your daily vitamin C requirement. The high quantity of vitamin C has another advantage, of promoting your skin health. It provides photoprotection, helps in wound healing, reduces wrinkling, and dry skin.

Weight Loss

Cabbage is frequently recommended for people who want to lose weight healthily. Since the vegetable is packed with many beneficial vitamins, minerals, and other nutrients, including water and fiber, it is a healthy dietary option for people looking to eat healthier and shedding pounds. It is also low in calories, containing only 33 calories in a cup of the cooked vegetable. Given these beneficial traits, the fad “cabbage soup” diet is often used for those looking to lose weight fast. However, be aware that it is not nutritionally complete, and should be made a part of a balanced, healthy diet, not the main component!

Prevents Cataract

It is a rich source of beta-carotene. So many people, particularly as they get older, turn to cabbage for its ability to prevent macular degeneration and promote good eye health and delay cataract formation.

Supports Brain Health

Cabbage is rich in vitamin K, iodine, and antioxidants like anthocyanins. These elements are beneficial as building blocks for the brain. But emerging research shows that it can do far more than maintain the structural integrity of the bran and the nervous system. A 2019 research by the University of Rochester, published in the journal Nature Communications, found that cruciferous vegetables like cabbage may help in reducing levels of bad tau proteins that are found in the brains of Alzheimer’s patients. The Academy of Nutrition and Dietetics also recommended cruciferous vegetables for improving memory.

Improves Bones

Like all cruciferous vegetables, it is a great source of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening. The National Spine Health Foundation recommends Vitamin K-rich foods like cabbage to strengthen bones, cartilage, ligaments, and muscles.

Regulates Blood Pressure

Red cabbage happens to be a good source of anthocyanins. A study published in the American Journal of Clinical Nutrition found that “Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women.” Simply put, this anthocyanin-rich vegetable helps lower blood pressure levels and prevents heart diseases.

The presence of potassium also makes it a wonderful way to protect yourself from elevated blood pressure, which increases the risk of heart attack and stroke. Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood, so it isn’t being forced in a stress-inducing way through constricted arteries and veins. Overall, it is a great shield against many types of dangerous conditions!

Reduces Muscle Aches

When certain bacteria ferment the sugars in cabbage during the preparation of sauerkraut, lactic acid is released. It isn’t the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches. So in some small way, it can help in general pain relief and muscle soreness, depending on how it is prepared.

Speeds-up Healing

Cabbage is rich in sulfur, which is a very useful nutrient as it fights infections. A deficiency of sulfur can result in microbial infections and a greatly reduced healing speed. It also reduces the frequency and severity of ulcers.

How to Use Cabbage?

You will find cabbage in almost every avatar across the world, steamed, sauteed, fried, juiced, raw, and fermented. Uncooked cabbage makes a crispy addition to salads and coleslaws. Cooked, it can be found in soups, stews, and stir-fries. The fermented version with kimchi and sauerkraut is both healthy and unique in its flavor profile. Click on our recipes from across the world for salads, soups, juice, and stews.

It has another unusual and interesting usage. Chilled cabbage leaves are traditionally used by breastfeeding women to relieve breast engorgement and pain. Research has given us mixed results. While some studies were inconclusive, others found that the leaves reduced breast engorgement and increased breastfeeding duration.

Side effects

Cabbages can also have a few side effects on your body, including the following:

Sulfur-rich food like cabbage can cause bloating and flatulence.

There is some evidence to suggest that its intake by a breastfeeding woman can cause colic in her baby.

Some people may be allergic to cabbage. If you have shown an allergic reaction to a vegetable belonging to the Brassicaceae/Cruciferae, such as broccoli, it is best to be cautious.

Consumption of this vegetable is not recommended for people with hypothyroidism.

Consult your doctor if you are scheduled for surgery. Some vegetables with high vitamin K can interfere with blood thinners.

Aside from these issues, cabbage is one such vegetable that can be added to any number of dishes and still be enjoyed just the same with its amazing health benefits. So don’t forget to add it to your cart next time you go grocery shopping!