Cabbage is the most common vegetable around the world. This widely consumed veggie appears in almost every dining across the culture. From crunchy coleslaw to comforting soups, cabbage leaves its mark everywhere.
Imagine a winter afternoon. Your grandma is knitting a warm sweater for you. There is a woven basket beside. Filled with colorful wool balls. You are excited to explore the basket, find layers of yarn, curious about the sweater design. Feel the soft care of grandma. Can you smell that familiar moment?
Cabbage is like that woven basket. Full of Nourishments. It is familiar to us from the ancient era. How about we relive that grandma’s moment once again today? The woven basket will be for cabbage. We will discover the layers of care inside cabbage.
Hi! We are team My Organic Body & Diet (MyOrganicBD). A group of writers, doctors, nutritionists, and healthcare professionals. We care about your well-being. Working together to provide you with insightful science-backed information. That can help you for a healthy lifestyle. With our extensive experience in this field, we are going to answer almost all the questions you may have related to cabbage.
In this article, we will discuss cabbage. The nutrients, health benefits, history, types, uses, future advantages and many more.
Let’s peek inside!
Is Cabbage a Superfood?
Before we find this answer, let’s find out what a superfood is.
Superfood is a common marketing term. There is no medically proven definition of superfood. Even doctors and nutritionists don’t use this word. This word is used mostly to introduce the nutritional power of any natural food. According to different research papers, superfood refers to foods that have significant nutrients and health-boosting properties. The foods containing vast nutrients, or have a rare nutrient in significant amounts, have a health-boosting ability that can be called Superfoods.
Cabbage is like a storehouse of nutrients. It has an abundance of Vitamins especially C and K. It has a good number of minerals and other nutrients, including protein. It has rare antioxidants as well. Cabbage is a good source of our wellness.
So, we can say this veggie is a Superfood or a Super vegetable.
What is the history of Cabbage?
Cabbage (Brassica oleracea) has one of the longest food histories. Just like grandma’s knitting sweater, cabbage is passed from one generation to another. Studies say that cabbage originated over 3000 years ago around the Mediterranean region. Discovering its medicinal value, ancient Greeks and Romans cultivated it widely. It was a luxury in the Roman Empire.
Centuries passed. Cabbage moved across Europe before 1000 BC. By the Middle Ages, it had become a part of European cuisine. Because of its long shelf life and pack of nutrients, it was useful for European sailors. They took it to prevent scurvy during long sea voyages.
For all its useful features, cabbage earned a permanent place in human history.
What are the types of Cabbage?
Our grandma’s woven basket had different wool balls. Like that, cabbage, a nature’s woven basket, has different shapes, colors, and flavors.
There are several types of cabbage. For instance,
Green Cabbage, most common variety around the world.
Red Cabbage, also called purple cabbage. Rich in powerful antioxidants.
Savoy Cabbage has its own identity for crinkled leaves.
Napa (Chinese) Cabbage has a unique, long shape. It is mild and juicy.
Among these types, green, red, and savoy cabbage are commonly found in USA supermarkets, farmers’ markets, and organic food stores. They are also common in European countries. In the Asian region, green and red cabbage are more famous. Savoy is found in limited scale.
Today, we will peel the layers of the most common green, red, and savoy cabbage.
What are the Nutritional Facts of Cabbage?
According to the United States Department of Agriculture(USDA) and other medically reviewed research papers, per 100 gm cabbage contains-
| Name | Amount |
| Water | 92.2 |
| Energy | 25 |
| Protein | 1.28 |
| Total lipid (fat) | 0.1 |
| Carbohydrate, by difference | 5.8 |
| Fiber, total dietary | 2.5 |
| Total Sugars | 3.2 |
| Sucrose | 0.08 |
| Glucose | 1.67 |
| Fructose | 1.45 |
| Maltose | 0.01 |
| Calcium, Ca | 40 |
| Iron, Fe | 0.47 |
| Magnesium, Mg | 12 |
| Phosphorus, P | 26 |
| Potassium, K | 170 |
| Sodium, Na | 18 |
| Zinc, Zn | 0.18 |
| Copper, Cu | 0.019 |
| Manganese, Mn | 0.16 |
| Selenium, Se | 0.3 |
| Fluoride, F | 1 |
| Vitamin C, total ascorbic acid | 36.6 |
| Thiamin(Vitamin B1) | 0.061 |
| Riboflavin(Vitamin B2) | 0.04 |
| Niacin(Vitamin B3) | 0.234 |
| Pantothenic acid(Vitamin B5) | 0.212 |
| VitaminB6(Pyridoxine) | 0.124 |
| Folate(Vitamin B9) total | 43 |
| Choline, total | 10.7 |
| Vitamin B12 | 0 |
| Vitamin B12, added | 0 |
| Vitamin A, RAE | 5 |
| Carotene, beta | 42 |
| Carotene, alpha | 33 |
| Lutein + zeaxanthin(Carotenoids) | 30 |
| Vitamin E (alpha-tocopherol) | 0.15 |
| Vitamin K (phylloquinone) | 76 |
| Fatty acids, total saturated | 0.034 |
| Fatty acids, total monounsaturated | 0.017 |
| Fatty acids, total polyunsaturated | 0.017 |
| Fatty acids, total trans | 0 |
| Cholesterol | 0 |
| Alcohol, ethyl | 0 |
| Caffeine | 0 |
Cabbage also contains both essential and non-essential amino acids. Amino acids are the building blocks of protein.
Nutritional Differences
We can find similar nutrients in most cabbages, as per different research articles. But certain elements are slightly different in amounts from each other. These differences can make variations in their health benefits, too. Let’s take a closer look.
Key Nutritional Differences per 100 g cabbage-
| Green | Red | Savoy | |
| Energy (Calories) | 25 kcal | 31 kcal | 27 kcal |
| Carbohydrates | 5.8 g | 7.37 g | 6.1 g |
| Dietary Fibre | 2.5 g | 2.1 g | 3.1 g |
| Total Sugars | 3.2 g | 3.83 g | 2.27 g |
| Protein | 1.28 g | 1.43 g | 2.0 g |
| Potassium | 170 mg | 243 mg | 230 mg |
| Iron | 0.47 mg | 0.8 mg | 0.4 mg |
| Calcium | 40 mg | 45 mg | 35 mg |
| Vitamin C | 36.6 mg | 57 mg | 31 mg |
| Vitamin A | 5 µg | 56 µg | 50 µg |
| Vitamin B9 (Folate) | 43 µg | 18 µg | 80 µg |
| Vitamin K | 76 µg | 38.2 µg | 68.8 µg |
According to different research publications and Roberto Mattioli’s review article, red cabbage is particularly rich in Anthocyanins (Flavonoid Pigment found in plants). Its antioxidant property has a wide range of medicinal values.
Explanation of Nutrients
The above data shows us the nutrient density of cabbage. They are rich especially in dietary fiber, antioxidants, vitamins (A, C, K, B complex), potassium, iron, and many more. Let’s peel the layers.
Dietary Fiber is great for improving our digestive health. Surprisingly, cabbage contains both soluble and insoluble fiber. Soluble fiber increases the number of good bacteria in our gut. These bacteria work to protect our immune systems. Keep our gut healthy. They also produce vitamins like B12 and K2.
Moreover, insoluble fiber promotes regular bowel movement. They add bulk to stool. Thus, dietary fiber keeps our digestive system happy.
Vitamin A is an important source for our healthy eyes and skin. This vitamin works exceptionally well for better vision, good immunity, healthy skin, and hair.
Vitamin C always grabs the spotlight because of its immunity-boosting ability. It also has an anti-inflammatory property. It prevents scurvy. It keeps many acute and chronic diseases away. Vitamin C, also known as ascorbic acid, helps the body to absorb non-heme iron (found in plant sources). It also helps make collagen in the body. Collagen is a structural protein. It helps bones, muscles, and blood vessels to function properly. It also gives flexibility to our skin. Vitamin C helps our body to keep heart disease and cancer at bay.
B Vitamins are important for proper brain function. Our above data shows that cabbage is a good source of B Vitamins. Specifically, vitamin B6 and B9 (folate). For a healthy nervous system, a healthy pregnancy, and energy metabolism, these vitamins are necessary.
Vitamin K is a must for blood clotting. Blood clotting means the ability of our blood to clot and stop bleeding. When we get a cut or an injury, it works as a protective shield. It prevents heavy bleeding and excessive blood loss. It helps heal wounds and protects the body from infections after injury.
Antioxidants protect our bodies from free radicals (the molecules that can damage our cells). Antioxidants are important to prevent cancer. It increases immunity. Red cabbage contains a special element, Anthocyanin. Studies found that anthocyanin has antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity properties. It helps to prevent cardiovascular diseases (CVDs).
Potassium is a mineral compound. It is great for lowering blood pressure. A high amount of sodium in the body can increase blood pressure. Potassium reduces the excess effects of sodium in the body. It helps the body to excrete sodium through urine.
Iron is a rich source to prevent anemia. Cabbage, especially red cabbage, contains a good amount of iron. It is also important during pregnancy.
Please read Nutrients 101 – The Building Blocks of Organic Healthy Living.
What are the proven health benefits of super vegetable Cabbage?
Whatever it is, green, red, or savoy, cabbage can protect us like a warm woolen sweater. Check out some health benefits of this super vegetable.
Supports in Weight Management
Cabbage is a good source for weight management. It is low in calories. High in fiber. This veggie in diet, can make prolonged satiety.
Supports Our Immune System
It contains vitamins A and C, as well as various antioxidants. All these are great as an immunity booster. It reduces the risk of infectious diseases. Cabbage is our wonderful companion in disease prevention.
Keeps Digestive Health Happy
The fiber content of cabbage supports good bowel movement. Foods like sauerkraut and kimchi are fermented cabbage products. They provide probiotics. That helps maintain healthy gut bacteria. Supports immunity as well. Overall maintains a happy digestive health.
Keeps Blood Pressure Low
High blood pressure can lead to many complications. Cabbage contains a good amount of potassium. Potassium keeps blood vessels clear and flexible. That maintains proper blood flow throughout the body. Thus, cabbage keeps blood pressure low.
Keeps Cholesterol Levels Low
The fiber content of cabbage lowers bad cholesterol (LDL) in the body. Cabbage also has phytosterols, plant compounds. They block the cholesterol absorption in the digestive tract. Regular intake of cabbage keeps cholesterol levels low in the body.
Protects Our Heart
Cabbage can protect our hearts. The fiber, potassium, antioxidants, anthocyanins, and other elements work to keep our hearts functioning properly.
Helps Reduce Inflammation
Cabbage is loaded with elements that can protect tissues from inflammation. The antibiotic and anti-inflammatory qualities reduce the risk of inflammation. It protects people from Alzheimer’s disease as well.
Protects From Cancer
Antioxidants in cabbage work for proper cell function. They prevent cell damage. As per different research, regular intake of cabbage in a proper portion is a good way to prevent cancer.
Good For Type 2 Diabetes
Cabbage is low in calories and carbohydrates. It helps prevent sudden blood sugar spikes. Cabbage is low in glycemic index. Dietary fiber slows down glucose absorption. The antioxidant contents support insulin sensitivity. Regular intake improves blood sugar control.
Contributes to Our Bone Health
Cabbage offers Vitamin K and Vitamin C. Vitamin K plays an important role in bone metabolism. Vitamin C helps in collagen production. Collagen helps bones to function properly.
Good For Skin and Hair
Cabbage is a good source of Vitamin C, which makes collagen. It also has polyphenols, anti-inflammatory agents, Vitamin A, K, and water content. All of them keep our skin smooth and youthful. Protect skin cells from damage. Reduce skin irritation and repair it. Prevent dryness and keep skin hydrated.
The elements of cabbage also protect our hair. Nourish hair roots, keep scalp healthy. Reduce dandruff, itchiness, and hair breakage. Keep hair healthy, smooth, and shiny.
Check out Best Diet for Skin beauty & wellness : Glow Your Beauty from within.
Precautions & Considerations of Cabbage
Every good thing has some limitations. Despite having many benefits, cabbage also has a few considerations.
- People who have pre-existing thyroid problems may face some issues. Raw cabbage contains Goitrogens. This compound can interfere with iodine absorption and thyroid hormone production. Cooking reduces their activities. So, people with prior thyroid issues should avoid eating raw.
- Raw cabbage may cause gas, bloating, stomach cramps, and other digestive issues. Cooked Cabbage is easier to digest. So, if you face any digestive issues, avoid raw cabbage.
- It is a good source of Vitamin K. Vitamin K is essential for blood clotting. But those who are on blood-thinning medications may face issues with cabbage. Vitamin K may interact with medication.
- Sometimes raw cabbage may carry harmful bacteria like E. Coli. Be careful and do proper washing before consumption. Washing and cooking reduce the risk.
Are you planning to make this your regular veggie? It will be best if you take suggestions from your nutritionist and healthcare professional. You can enjoy this super veggie in moderation with proper preparation.
What are the uses of Cabbage?
Cabbage is incredible in different cuisines. You can enjoy it raw. You can eat it in versatile cooked forms as well! Let’s peek at some common items.
- Take some shredded raw cabbage. Mix them in salads. You can use them for famous coleslaw. Add them to sandwiches. You can also blend them for juice.
- You can enjoy the fermented form, making kimchi or sauerkraut.
- Cooked cabbage is also tasty. You can cook mixed veggies. Make cabbage rolls. Add them to soups and stews. Also can also be eaten in sautéed or stir-fried form.
Organic Cabbage in the Wellness Industry
This is gaining attention nowadays. People are concerned about healthy living. They support a plant-based diet. Cabbage is a power pack of useful nutrients. It has versatile forms of eating. Industrially, this is profitable. There are many products in the wellness market. Cabbage juice for digestive wellness.
Red cabbage extract is useful asa food color. Fermented cabbage as probiotic food. Cabbage powder as a supplement and functional food. Vegetable-based supplement capsules also contain cabbage extract. These are some common examples of cabbage in the wellness industry.
Future of Cabbage in Human Civilization
Our world is facing many difficulties. Climate change, food insecurity, and the rise of infectious diseases are commonly showing up. We try to overcome these difficulties every day. Most people are conscious about green living. As this healthy lifestyle can make a strong community. Cabbage has a remarkable adaptability. It shows good survival power from the ancient era to today. It has high nutrient density. Long shelf life and easy cultivation make it more special. As it is affordable, cabbage can play an important role in future human civilization.
Closing The Cozy Basket
Peek-a-boo, I see you!
Today, we took a peek inside nature’s basket. Just like our grandma’s sweater has soft warmth, cabbage holds warmth in each layer. Carefully knitted with nutrients and benefits.
From today, let’s grab cabbage and cherish every layer. This leafy veggie will help us to step towards natural wellness. Please read Super Vegetables: List, Health Benefits, Types, Wellness, & More.
FAQ
Is cabbage a Superfood?
Superfood is a marketing term that refers nutritional power of foods. Cabbage is dense in nutrients. It is packed with vitamins and minerals. It has significant health benefits. So, we can say cabbage is a Superfood.
Which cabbage is good for health?
All types of cabbage have many health benefits. In some cases, there is significance. Green cabbage is a good source of vitamin K. Red cabbage is good for anemia, blood pressure control, skin, and hair. Savoy cabbage helps with easy bowel movement.
Can I eat cabbage every day?
Yes. Moderate daily intake is safe and beneficial for most healthy individuals.
Is raw cabbage good?
Cabbage is good both in raw or cooked forms. Raw veggie preserves vitamin C. Before consumption, properly wash the cabbage to avoid health risks. Cooked vegetable is good for digestion.
Can cabbage cause gas?
Yes. For some individuals, it may cause gas or bloating when it is raw. Cooking reduces the effect.
Does cabbage help with weight management?
You can keep cabbage in your daily diet. It is low in calories and will support your satiety. Slowly, it will help with weight management. But it is not a magic solution. You need to maintain a proper diet and regular exercise.
Can a diabetic patient eat cabbage?
Yes. Cabbage has a low glycemic index and high fiber content. A diabetic patient can eat cabbage as per the doctor’s suggestion.
Can cabbage control blood pressure?
Yes. Cabbage contains potassium. It keeps blood pressure in the normal range.
Jehrin Islam, MS, is a Nutritionist. A seasoned organic wellness Content writer at MyOrganicBD, a Shape Communications LLC brand. She holds a Master of Science and a Bachelor of Science (Honours) in Food and Nutrition from the University of Dhaka.
She completed her clinical training at BIRDEM Hospital. Worked with healthcare professionals. Jehrin is certified in Therapeutic Diet Chart Making and Diet Counseling. Her work is reviewed by team MyOrganicBD and medical reviewer Dr. Gautam Banik before publication.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
