What is the nutritional value of cabbage

Cabbage might look simple, but the nutritional value of cabbage make it one of the most underrated vegetables in the American kitchen. When we talk about “what is the nutritional value of cabbage,” we are really asking how this low cost, crunchy, slightly sweet vegetable can support weight control, heart health, digestion, and long term wellness. Cabbage fits easily into everyday meals, from coleslaw at a summer cookout to slow cooked soups on a cold night, and it quietly delivers a wide range of vitamins, minerals, and protective compounds.

Nutrition at a glance for cabbage

The numbers below are for 1 cup of raw, shredded green cabbage, about 89 grams. Values are approximate and can vary by variety and growing conditions.

*Percent Daily Values are based on a 2,000 calorie diet.

Serving size reference for cabbage

When we look at the nutritional value of cabbage, serving size can be a little confusing, because the leaves are light and bulky. For most nutrition labels and research, a “standard” serving is 1 cup raw shredded, or roughly 85 to 90 grams. For cooked cabbage, 1/2 cup cooked is often used as a serving, since cooking shrinks the volume.

To picture this at home, 1 cup raw shredded cabbage looks like a loose handful piled on a salad plate. If you are building a meal focused on vegetables and weight control, many adults will do well with 1 to 2 cups of raw cabbage in a salad or stir fry, which still keep calories quite low while boosting fiber and volume.

Calorie content of cabbage

Cabbage is very low in calories. One cup of raw shredded green cabbage has about 22 calories, so it fits nicely for people watching their weight or trying not to spike blood sugar. Even if you double or tripple the serving, the total energy stays modest, which helps you feel like you are eating a big plate of food without a heavy calorie load.

For many of us in the United States, portions at restaurants run large and calorie dense. Using cabbage as a base in coleslaw (with lighter dressing), soups, or sautés creates meals that feel hearty while still supporting a calorie deficit or weight maintenance plan.

Macronutrient breakdown

Carbohydrates in cabbage

Per 1 cup raw, cabbage has about 5 grams of total carbohydrate. That is lower than many other vegetables like carrots or beets. Most of these carbs come with fiber and slowly digested starches, which usually have gentle impact on blood glucose for people without diabetes.

For someone counting carbohydrates for diabetes management, 1 cup of cabbage would typically count as about 0.5 carb servings (one carb serving often defined as 15 grams of carbs). This gives plenty room to add cabbage to meals without using up to many carb “points.”

Fiber content

Cabbage contains about 2.2 grams of fiber per cup raw, mostly insoluble fiber with some soluble fiber. This mix supports regular bowel movements, gives that pleasant feeling of fullness after a meal, and also feeds friendly gut bacteria. Many Americans only get half the fiber they need daily. Adding cabbage to salads, tacos, or grain bowls is a simple way to push fiber intake closer to the 25 to 38 gram per day goal range.

Sugars in cabbage, natural vs added

The natural sugar in cabbage, around 2.8 grams per cup, comes packed in a fibrous matrix, not in a sweet syrup. These are not “added sugars” like table sugar, honey, or high fructose corn syrup. This means cabbage does not contribute to the added sugar limits that we watch for heart health and weight control. When cabbage is turned into coleslaw or pickled products, the sugar content can climb quickly if sweet dressings or brines are used, so the basic vegetable itself is low sugar, but the recipe maters a lot.

Protein content

Cabbage has about 1 gram of protein per cup, so it is not a major protein source on its own. Still, that small amount contributes to the overall protein pattern of a plant rich diet. In mixed dishes like cabbage and bean soups, stir fry with tofu, or stuffed cabbage rolls with lean ground meat, the vegetable partners well with higher protein foods and helps lower the calorie density of the whole plate.

Fat content

Plain cabbage is almost fat free, with only about 0.1 grams of total fat per cup. The tiny amount of fat that is there is mostly unsaturated. This very low fat content can be useful for people following reduced fat diets, yet pairing cabbage with some healthy fat, like olive oil or avocado, actually improves absorption of fat soluble vitamins and can make the dish more satisfying.

Saturated fat

Cabbage has virtually no saturated fat. If you see saturated fat in a cabbage dish, it usually comes from bacon, sausage, cream, cheese, or butter used in recipes such as fried cabbage or creamy slaws. From a heart health perspective, the raw or lightly cooked vegetable itself is friendly to a low saturated fat pattern.

Trans fat

There is no natural trans fat in cabbage. Trans fats only appear if the cabbage is fried in oils that contain industrial trans fat, which are now far less common in the United States due to regulation. Most homemade cabbage dishes will be free of trans fat as long as you use fresh oils and avoid old deep fryer oils.

Vitamin content of cabbage

One of the key reasons the nutritional value of cabbage stands out is its vitamin profile compared to how few calories it brings.

Some notable vitamins in 1 cup raw cabbage include:

• Vitamin C: about 36 percent of the daily value, supporting immune function, collagen production for skin and joints, and antioxidant defence
• Vitamin K: around 56 percent of the daily value, crucial for normal blood clotting and also involved in bone metabolism
• Folate (B9): about 10 percent of daily value, important in pregnancy and for red blood cell formation
• Vitamin B6: supports brain function and helps convert food into usable energy

Red or purple cabbage contains similar amounts of these vitamins, but offers extra vitamin A in the form of carotenoids and more antioxidant pigments called anthocyanins, which give the deep purple color. Those pigments are linked in research to heart and brain protection, so mixing green and red cabbage in salads or slaws can broaden the nutrient coverage.

Minerals in cabbage

Cabbage does not compete with foods like dairy or meat for mineral density, but it still contributes a mix of important minerals:

Potassium supports blood pressure control and normal muscle and nerve function. One cup raw cabbage gives roughly 150 mg, which complements potassium from fruits, beans, and potatoes. There is also modest amounts of calcium, magnesium, and manganese that help with bone health, blood sugar control, and enzyme function. Iron content is small, around 0.4 mg per cup, so we would not rely on cabbage alone for iron needs, but it helps as part of a mixed plant based pattern when combine with beans and whole grains.

Sodium content

Fresh cabbage is naturally very low in sodium, about 13 mg per cup, which is helpful for individuals watching their salt intake for blood pressure or heart failure. However, sauerkraut, kimchi, and pickled cabbage can be very high in sodium due to brining, even though they also offer probiotics. For someone on a low sodium diet, portioning these fermented forms and rinsing lightly before eating can lower some of the salt load.

Cholesterol content

Cabbage has zero cholesterol, like all plant foods. Any cholesterol in a cabbage based dish comes from animal products such as bacon, butter, cheese, eggs, or meats cooked with the vegetable.

Glycemic impact and blood sugar

Because cabbage is low in total carbohydrate and high in fiber, its glycemic impact is usually mild. It has a low glycemic index and glycemic load, making it friendly for people with type 2 diabetes, prediabetes, or those tracking their blood sugar. When cabbage replaces refined starches like white rice or white bread on the plate, many individuals notice smoother glucose patterns after meals.

Digestive considerations

The fiber in cabbage supports gut health, but it can sometimes cause gas or bloating, especially in people not used to high fiber or those with irritable bowel syndrome. Cabbage is part of the cruciferous vegetable family, which also includes broccoli and cauliflower, and they contain certain fermentable carbohydrates that gut bacteria love. That fermentation is healthy for the microbiome but can create discomfort for some.

Coking cabbage, using smaller portions at first, chewing thoroughly, and drinking enough water helps many people tolerate it better. Fermented cabbage, like sauerkraut in small amounts, may actually improve digestion over time by seeding the gut with helpful bacteria, though the sodium and spice content needs to match your personal tolerance.

Allergen information

Cabbage allergy is quite rare. Most people in the United States can eat it safely unless they have a specific immune reaction diagnosed by a clinician. Sometimes people think they are “allergic” to cabbage when they are actually having digestive upset from the fiber and fermentable carbs. True allergy signs would be hives, swelling, wheezing, or severe digestive reaction shortly after eating the food, and that deserves medical care. For the average person, cabbage is a safe, low risk vegetable.

Antinutrients and absorption notes

Like other cruciferous vegetables, cabbage contains goitrogens, compounds that can interfer with thyroid hormone production when iodine intake is very low and intake of raw crucifers is extremely high. For most people, this is not a problem at normal portions, especially when iodine status is adequate from iodized salt or seafood. Light cooking tends to reduce goitrogen content.

Cabbage also has small amounts of oxalates and phytates, but far less than foods like spinach or some grains. These compounds can slightly lower absorption of minerals like calcium and iron, but within a balanced diet their impact stays small, and the benefits of eating cabbage clearly outweigh these minor antinutrient concerns for most individuals.

Health considerations of eating cabbage

When we look closely at what is the nutritional value of cabbage, patterns show up that matter for long term health. Its low calorie, high fiber nature support weight control and metabolic health. The vitamin C and diverse antioxidant compounds help protect cells from oxidative stress, which plays a role in heart disease and certain cancers. The vitamin K and small amounts of calcium and magnesium assist in bone support, especially when cabbage is part of a overall plant rich diet.

For people managing high blood pressure, replacing salty processed sides with fresh cabbage dishes can lower sodium intake and add potassium. Those working on cholesterol and triglycerides benefit from swapping creamy, high fat sides with cabbage based salads made with lighter dressings. On the other hand, individuals on blood thinning medication like warfarin need consistent vitamin K intake, so sudden large increases or decreases in cabbage intake should be discussed with their health provider.

Potential benefits of cabbage

Regular cabbage intake may offer several practical benefits:

• Weight management due to very low calorie density and high volume
• Improved digestive regularity from fiber
• Support for immune system through vitamin C and phytochemicals
• Possible reduction in risk of certain cancers thanks to glucosinolates, which convert to bioactive compounds during chewing and digestion
• Better blood pressure balance when cabbage replaces salted and refined sides

On a day to day level, many people simply find that cabbage keeps them full longer than more processed foods with the same calories, which helps avoid that late night snack or vending machine run at work.

Potential concerns or limitations

Despite its many advantages, cabbage is not perfect for everyone. High portions of raw cabbage may worsen bloating, gas, or pain in people with irritable bowel syndrome or specific FODMAP sensitivities. Individuals with underactive thyroid disease and poor iodine intake should avoid extremely large amounts of raw cabbage, though typical servings are usually safe.

Fermented cabbage products, while rich in probiotics, can bring a heavy salt load. For someone with hypertension or kidney disease, this means using smaller portions and balancing with other low sodium foods across the day. Also, people on blood thinners must manage the vitamin K intake carefully and keep their cabbage and leafy green intake steady.

Portion size guidance

For most healthy adults, 1 to 2 cups of raw cabbage or 1 cup cooked in a meal is a practical range. Those targeting high vegetable intake might go higher, but it is often better to mix cabbage with other vegetables to vary nutrients and limit digestive side effects. If you are new to high fiber eating, starting with 1/2 cup and gradually increasing by 1/2 cup over a few weeks usually works better than jumping strait to very large servings.

How often to eat cabbage

Cabbage can safely appear in the diet several times per week, and for many people even daily, as long as it fits within a varied pattern that also includes other vegetables, fruits, proteins, and whole grains. For heart and metabolic health, regular rotation of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, and kale seems helpful in observational studies, rather than depending on any single vegetable as a cure all.

Raw vs cooked cabbage

Raw cabbage keeps more vitamin C and some delicate antioxidants, and it delivers the most crunch. It works well in salads, slaws, and as a topping for tacos and grain bowls. Some people find raw cabbage harder on their digestion, though.

Cooked cabbage, whether sautéed, steamed, braised, or added to soups, tends to be gentler on the gut and easier to chew, especially for older adults or those with dental issues. Light cooking reduces some water soluble vitamin content but also can improve availability of certain protective compounds. In day to day life, using both raw and cooked forms spreads out the benefits.

Fresh vs packaged vs canned cabbage

Fresh whole heads of cabbage are usually the most economical choice and last quite long in the fridge. Pre shredded packaged cabbage and coleslaw mixes offer convenience but can dry out faster and cost more per pound. Canned or jarred cabbage dishes like sauerkraut bring fermentation benefits but also lots of sodium, and sometimes added sugars.

If budget is tight, buying a whole head of green cabbage and slicing it yourself gives a lot of nutrition for very little money. For busy weekdays, bagged slaw mixes can help you actually eat more vegetables by cutting prep time, as long as you watch the dressing and sodium in packaged salads.

Cultural and traditional uses

Cabbage shows up in many comfort foods across different cultures. In Eastern European cooking, stuffed cabbage rolls simmer slowly in tomato sauce, filling the home with a deep, savory smell. In Korean cuisine, kimchi brings a spicy, tangy crunch that pairs with rice and meats, while also supporting gut health. In the United States, many families associate coleslaw with backyard barbecues, fish fries, and picnics, where the crisp, cool texture cuts through richer meats.

These cultural dishes remind us that nutrition is not only numbers, but also memories, family tables, and shared meals. When we adjust recipes a bit, like using lighter dressings or leaner meats, we can keep that emotional comfort while also protecting long term health.

How cabbage fits into a balanced diet

Within a balanced eating plan, cabbage works as a foundation vegetable. It bulks up meals without many calories, provides key vitamins like C and K, and adds fiber for digestion and satiety. Pairing cabbage with lean proteins, healthy fats, and whole grains creates plates that are satisfying and nutritionally complete.

For someone focused on fitness and body composition, cabbage helps keep meals voluminous while keeping energy intake controlled. For older adults aiming to maintain independence and heart health, cabbage gives nutrients that support blood vessels, bones, and the immune system. For busy parents, a bag of slaw mix can turn into a quick side dish that pushes the kids vegetable intake a little higher without a lot of fuss.

Pairing suggestions

Cabbage pairs well with foods that bring protein and healthy fats, and with bright acids that lift its flavor. Some practical combinations include grilled chicken over a cabbage and carrot slaw with olive oil and lemon, black bean and cabbage tacos with avocado and salsa, cabbage and lentil soup with whole grain bread on the side, or roasted cabbage wedges drizzled with tahini and herbs.

Using acids like vinegar, lemon juice, or lime, plus aromatics such as garlic, ginger, and scallions, turns cabbage from a bland side into a centerpiece that satisfies both taste and health goals.

Storage and shelf life

Whole heads of cabbage store quite well. In a refrigerator crisper drawer, wrapped loosely, they often last 2 to 3 weeks, sometimes longer. Once cut, cabbage should be wrapped tightly and used within several days to preserve vitamin C and prevent drying. Pre shredded cabbage usually stays fresh for 3 to 7 days depending on the packaging date.

Cooked cabbage dishes and soups can be refrigerated for about 3 to 4 days or frozen for a few months. Sauerkraut and other fermented cabbage can last many weeks in the fridge, as long as it stays submerged in brine and handled with clean utensils.

Comparison with similar vegetables

Compared with lettuce, cabbage usually offers more vitamin C, vitamin K, and fiber per cup, which makes it a stronger nutrient choice when you want crunch. Compared with kale, cabbage is lower in vitamin A and some minerals but often easier on the digestion and more affordable. Broccoli shares many of the same glucosinolates and protective compounds, but cabbage has its own texture and flavor profile that may be easier for some people to enjoy regularly.

Frequently asked questions about the nutritional value of cabbage

Is cabbage good for weight loss?

Yes, cabbage fits very well into weight loss plans. It is low in calories, fairly high in fiber, and takes up space on the plate. Just watch creamy, oily, or sugary toppings that can add many calories back.

Is raw or cooked cabbage healthier?

Both forms have benefits. Raw cabbage keeps more vitamin C and crunch. Cooked cabbage is easier to digest and still rich in many nutrients. In practice, it is best to eat cabbage both ways over time.

Does cabbage burn belly fat?

No single food directly burns fat from one part of the body. Cabbage helps by lowering the calorie density of meals and supporting fullness, which can help reduce overall calorie intake. Fat loss always depends on the bigger pattern of diet, movement, sleep, and stress.

Can people with diabetes eat cabbage?

Yes, cabbage is usually an excellent choice for people with diabetes. It is low in carbs, high in fiber, and gentle on blood sugar. Just be careful with recipes that add sugar, such as some sweet coleslaw dressings.

Nutrition data source note and last update

The nutrient values used here mainly reflect standard data from large food composition databases such as those maintained by national agencies and academic sources. Actual numbers can vary with soil, variety, storage, and preparation methods, but the overall nutritional value of cabbage as a low calorie, fiber rich, vitamin dense vegetable remains consistent.

Content last reviewed and updated in February 2026 to reflect current nutrition guidelines and typical American eating patterns.