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Cabbage

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Cabbage Nutritional Information (per 100g)

Water: 92.2 g
Calories: 25 kcal
Protein: 1.3 g
Carbohydrate: 5.8 g
Dietary fiber: 2.5 g
Sugars: 3.2 g
Fat: 0.1 g
Vitamin C: 36.6 mg
Vitamin B1: 0.1 mg
Vitamin B3: 0.2 mg
Vitamin B6: 0.1 mg
Vitamin B9: 43 μg
Vitamin A: 5 μg
Vitamin E: 0.2 mg
Vitamin K: 76 μg
Calcium: 40 mg
Iron: 0.5 mg
Magnesium: 12 mg
Phosphorus: 26 mg
Potassium: 170 mg
Sodium: 18 mg
Zinc: 0.2 mg

Cabbage is an extremely low-calorie and nutritious food with a variety of culinary uses. A member of the cruciferous family of vegetables (along with Brussel sprouts and broccoli, for example), cabbage has a number of nutritional benefits, mostly due to its high levels of vitamin C and vitamin K, that will help you meet your requirements for these essential vitamins. In addition, cabbage has been associated with a number of health benefits, from protection against colon cancer to reducing inflammation.

Cabbage is an extremely nutritious option in terms of the calories you consume. According to the USDA database, 100g of cabbage contains 44% of your daily value (DV) of vitamin C, a powerful antioxidant and a vitamin vital to the creation of connective tissue. In addition, 100g of cabbage contains 72% of your daily value of vitamin K, a vitamin vital to blood clotting and bone health.

Although cabbage, like most brassicas, has high levels of vitamins C and K, there are a number of other significant nutritional benefits. 100g of cabbage contains 11% of your folate DV, 10% of your vitamin B6 DV, and 10% of your dietary fibre DV.

Folate is important for a number of reactions including the synthesis of DNA, and deficiency is fairly common, so 11% is a pretty significant amount. Vitamin B6 is important for digestive and immune health, and is even involved in serotonin production, a mood regulating hormone, an imbalance of which has been speculated to be a leading cause of depression. Finally, dietary fibre is essential for digestive health and may help to prevent heart disease. All this for just 25 calories!

In addition to its nutritional benefits, cabbage (specifically red cabbage) has a number of completely unique health benefits. The anthocyanins (plant pigment) in red cabbage have well documented cancer fighting potential. And the natural anti-inflammatory effects of red cabbage have been shown to have anti-inflammatory potential.

As a member of the brassica family, cabbage also benefits from being rich in anti-cancer compounds called glucosinalates (see bok choy & broccoli).

Cabbages are great to eat raw, steamed, sautéed, pickled, braised or boiled. As well as being a staple of European cuisine, like bubble and squeak, they go well with everything from a salad to a stir fry, so you’re sure to find a tasty way to introduce them into your diet.