Cabbage Nutrition Facts: A Comprehensive Guide to Calories, Protein, Fat, Carbs, and Vitamins
Cabbage is a versatile vegetable that is packed with nutrients and can be enjoyed in a variety of ways. From stir-fry to coleslaw, cabbage is a favorite ingredient among cooks and health enthusiasts. This article will provide a comprehensive guide to the nutrition facts of cabbage, including its calorie content, protein, fat, carbs, and vitamins.
What is Cabbage?
Cabbage belongs to the cruciferous vegetable family, which also includes broccoli, cauliflower, kale, and Brussels sprouts. It comes in different varieties such as green cabbage, red cabbage, Savoy cabbage, Napa cabbage, and Bok choy. Cabbage has been cultivated for thousands of years and is a staple food in many cultures.
Calories in Cabbage
One cup of chopped raw cabbage (about 89 grams) contains only 22 calories. Cabbage is a low-calorie food, making it an excellent option for those trying to lose weight.
Protein in Cabbage
Cabbage is not a significant source of protein, but it does contain some. One cup of chopped raw cabbage has about 1 gram of protein.
Fat in Cabbage
Cabbage is a low-fat food. One cup of chopped raw cabbage has only 0.1 gram of fat.
Carbs in Cabbage
Cabbage is a low-carb food, making it an excellent option for those following a low-carb diet. One cup of chopped raw cabbage has about 5 grams of carbohydrates, including 2 grams of fiber.
Vitamins in Cabbage
Cabbage is a rich source of vitamins. One cup of chopped raw cabbage contains the following vitamins:
- Vitamin C: 36.6 milligrams (61% of the daily value)
- Vitamin K: 53.2 micrograms (66% of the daily value)
- Vitamin B6: 0.1 milligrams (5% of the daily value)
- Folate: 29.5 micrograms (7% of the daily value)
Cabbage also contains small amounts of other vitamins, including vitamin A, vitamin E, vitamin B1, vitamin B2, vitamin B3, and vitamin B5.
Minerals in Cabbage
Cabbage is also a good source of minerals. One cup of chopped raw cabbage contains the following minerals:
- Calcium: 32.7 milligrams (3% of the daily value)
- Iron: 0.5 milligrams (3% of the daily value)
- Magnesium: 9.9 milligrams (2% of the daily value)
- Phosphorus: 18.6 milligrams (2% of the daily value)
- Potassium: 119 milligrams (3% of the daily value)
Cabbage also contains small amounts of other minerals, including zinc, copper, manganese, and selenium.
Health Benefits of Cabbage
Cabbage is a nutrient-dense food that provides numerous health benefits. Here are some of the benefits of eating cabbage:
May reduce the risk of cancer: Cabbage contains compounds that may help prevent cancer, such as sulforaphane, indole-3-carbinol, and anthocyanins.
May improve digestion: Cabbage is rich in fiber, which can help promote regularity and prevent constipation.
May lower blood pressure: Cabbage contains nitrates, which can help lower blood pressure.
May boost the immune system: Cabbage is a rich source of vitamin C, which can help strengthen the immune system.
How to Enjoy Cabbage
Cabbage can be enjoyed in a variety of ways, including:
Raw: Cabbage can be thinly sliced and added to salads or used as a base for coleslaw. Red cabbage, in particular, makes a colourful addition to salads.
Cooked: Cabbage can be sautéed, roasted, or steamed. It can be used as a side dish, added to soups or stews, or used as a filling for dumplings or egg rolls.
Fermented: Cabbage can be fermented to make sauerkraut, kimchi, or other fermented foods. Fermentation can increase the nutritional value of cabbage and provide probiotics that are beneficial for gut health.
Conclusion
Cabbage is a nutrient-dense vegetable that is low in calories, high in fiber, and rich in vitamins and minerals. It can be enjoyed in a variety of ways and provides numerous health benefits, including cancer prevention, improved digestion, lower blood pressure, and a stronger immune system. Incorporate cabbage into your diet with these delicious recipes and enjoy the nutritional benefits it has to offer.
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