Calories in Cabbage: Nutritional facts for Cabbage Types

A 100g (3.5 oz) serving of raw green cabbage contains 25 calories. A 100g (3.5 oz) serving of raw red cabbage provides 31 calories. A 100g (3.5 oz) serving of raw Savoy cabbage has 27 calories. A 100g (3.5 oz) serving of raw Napa cabbage contains 16 calories.

One kilogram (1000g, 35.27 oz) of raw green cabbage contains 250 calories. One kilogram (1000g, 35.27 oz) of raw red cabbage provides 310 calories. One kilogram (1000g, 35.27 oz) of raw Savoy cabbage has 270 calories. One kilogram (1000g, 35.27 oz) of raw Napa cabbage contains 160 calories.

One cup of chopped raw green cabbage (89g, 3.14 oz) contains 22 calories. One cup of shredded raw green cabbage (70g, 2.47 oz) provides 17 calories. A single large outer leaf of raw green cabbage (30g, 1.06 oz) has 7.5 calories. One cup of chopped raw red cabbage (89g, 3.14 oz) contains 28 calories. One cup of shredded raw Savoy cabbage (70g, 2.47 oz) has 19 calories. One cup of shredded raw Napa cabbage (75g, 2.65 oz) provides 12 calories.

The calorie content of one cabbage depends on its size and type. A medium head of raw green cabbage (900g, 31.75 oz) contains 225 calories. A medium head of raw red cabbage (900g, 31.75 oz) provides 279 calories. A medium head of raw Savoy cabbage (794g, 28 oz) has 214 calories. A medium head of raw Napa cabbage (840g, 29.6 oz) contains 134 calories.

Cabbage, a cruciferous vegetable, offers a range of health benefits due to its rich nutritional profile and bioactive compounds, as listed below:

• Rich in Nutrients: Cabbage is low in calories but packed with essential nutrients, including Vitamin C, Vitamin K, folate, manganese, and dietary fiber. These nutrients play vital roles in immune function, bone health, energy metabolism, and digestive health. (USDA FoodData Central, "Cabbage, raw").
• Contains Powerful Antioxidants: Cabbage, especially red cabbage, is rich in antioxidants like anthocyanins (which give red cabbage its color) and other polyphenols. These compounds help protect the body against damage from free radicals, reducing oxidative stress and potentially lowering the risk of chronic diseases. (McDougall, G.J., et al., 2007, "Anthocyanins from red cabbage – Stability to simulated gastrointestinal digestion").
• May Help Reduce Inflammation: Cruciferous vegetables like cabbage contain sulforaphane and other compounds that have demonstrated anti-inflammatory properties. Chronic inflammation is linked to many diseases, and consuming cabbage may help mitigate this risk. (Zhang, Y., et al., 1992, "Anticarcinogenic activities of sulforaphane and structurally related synthetic norbornyl isothiocyanates").
• Supports Digestive Health: The dietary fiber in cabbage promotes regular bowel movements and supports a healthy gut microbiome. Fermented cabbage, like sauerkraut or kimchi, is also a good source of probiotics. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits").
• May Improve Heart Health: The anthocyanins in red cabbage have been linked to a lower risk of heart disease by helping to reduce blood pressure and prevent artery stiffness. The fiber content also helps lower LDL (bad) cholesterol levels. (Cassidy, A., et al., 2013, "Habitual intake of anthocyanins and flavanones and risk of cardiovascular disease in women").
• May Have Anticancer Properties: Cabbage contains glucosinolates, which are broken down into compounds like isothiocyanates (including sulforaphane) during digestion. These compounds have been studied for their potential to inhibit the growth of certain types of cancer cells and support detoxification pathways. (Higdon, J.V., et al., 2007, "Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis").
• Excellent Source of Vitamin K: Cabbage is very high in Vitamin K1, which is crucial for blood clotting and plays a significant role in bone metabolism, helping to maintain bone strength. (Booth, S.L., 2009, "Roles of Vitamin K in a Healthy Diet").

Although cabbage is a nutritious vegetable, there are some potential downsides to consider, particularly with high consumption or for individuals with specific conditions, as listed below:

• Can Cause Digestive Issues: Cabbage contains raffinose, a complex sugar that humans have difficulty digesting. When it reaches the lower intestine, bacteria ferment it, which can lead to gas, bloating, and abdominal discomfort in some individuals, especially when eaten raw or in large quantities. (Mullaney, J.A. & Kaczmarowski, J., 2023, "Foods That Cause Bloating").
• May Interfere with Thyroid Function (Goitrogens): Cabbage contains goitrogens, substances that can interfere with thyroid hormone production, particularly in individuals with iodine deficiency. Cooking cabbage can help reduce these goitrogenic compounds. For most people with normal thyroid function and adequate iodine intake, consuming moderate amounts of cabbage is not a concern. (Vanderpas, J., 2006, "Nutritional epidemiology and thyroid hormone metabolism").
• High Vitamin K Content Can Interact with Blood Thinners: Cabbage is rich in Vitamin K, which plays a key role in blood clotting. Individuals taking blood-thinning medications like warfarin (Coumadin) need to maintain a consistent intake of Vitamin K to avoid interfering with the medication's effectiveness. Sudden increases or decreases in cabbage consumption should be discussed with a healthcare provider. (Holmes, M.V., et al., 2012, "Vitamin K and Warfarin Therapy: A Volatile Combination").
• Potential for Foodborne Illness if Not Handled Properly: Like all fresh produce, cabbage can be contaminated with bacteria if not washed and handled properly before consumption, especially if eaten raw.

Yes, cabbage is good for you and can be a valuable part of a healthy diet. It is a low-calorie, nutrient-dense vegetable packed with vitamins (especially Vitamin K and Vitamin C), minerals, fiber, and beneficial plant compounds like antioxidants and glucosinolates. These components contribute to numerous health benefits, including supporting immune function, promoting digestive health, reducing inflammation, and potentially lowering the risk of certain chronic diseases such as heart disease and some cancers. (Riaz, G., et al., 2020, "Cabbage (Brassica oleracea var. capitata): A food with many benefits"). The fiber content aids in satiety and digestive regularity. While it has some potential downsides, such as causing gas in some individuals or interacting with blood thinners due to its high Vitamin K content, these are generally manageable by consuming it in moderation and cooking it if raw consumption causes digestive issues. (Samec, D., et al., 2017, "Cabbage (Brassica oleracea var. capitata) and Its Compounds: A Review of History, Cultivation, Bioactive Compounds, and Therapeutic Benefits").

The calorie content of cabbage varies among its different types, primarily due to differences in water content and density of nutrients. Napa cabbage and Bok Choy are among the lowest in calories, with Napa cabbage providing 16 calories per 100g and Bok Choy offering just 13 calories per 100g. This is largely attributed to their very high water content and less compact structure. Green cabbage, the most common variety, contains 25 calories per 100g. Savoy cabbage is similar, with 27 calories per 100g, having crinkly but still relatively light leaves. Red cabbage is slightly more calorie-dense than green cabbage, providing 31 calories per 100g, which is partly due to its denser structure and higher concentration of certain phytonutrients. Brussels sprouts, which are small, compact buds, are the most calorie-dense among these common cabbage family members, containing 43 calories per 100g, reflecting their more concentrated nutritional makeup.

Cabbage is used in savory culinary applications due to its characteristic vegetal and slightly peppery or sulfurous notes. Its inclusion in desserts is extremely rare and highly unconventional. There are no widely recognized or commercially available desserts that feature cabbage as a primary or even secondary ingredient.

Yes, cabbage macros and overall nutrient profile can change when it is cooked. The extent of these changes depends on the cooking method, duration, and the amount of liquid used. When cabbage is cooked, particularly through methods like boiling or steaming for extended periods, there can be a loss of water-soluble vitamins, such as Vitamin C and some B vitamins, into the cooking liquid. For example, boiled cabbage will likely have less Vitamin C than raw cabbage if the cooking water is discarded.

The fiber content might become slightly more digestible or break down to some extent, but it largely remains. Mineral content is generally more stable during cooking, though some leaching into cooking water can occur. The macronutrient ratios (carbohydrates, protein, fat) per 100g can also appear to shift if there's significant water loss (making the cooked product more concentrated) or water absorption. For instance, steamed cabbage might lose some water weight, making the nutrients slightly more concentrated per 100g compared to raw. However, the total amount of macronutrients in the original portion of cabbage remains the same, barring any additions like oil or sauces during cooking. If cabbage is stir-fried with oil, its fat and calorie content will increase significantly.

The origin of cabbage (Brassica oleracea var. capitata) is believed to be in ancient Europe, likely in the Mediterranean region or along the Atlantic coast, predating written history. Wild cabbage, a leafy, non-heading plant, was known to the ancient Greeks and Romans, who valued it for both culinary and medicinal purposes. The heading cabbages we are familiar with today were developed through centuries of cultivation and selection from these wild ancestors. The Celts of central and western Europe are also credited with spreading and cultivating cabbage.

An interesting piece of trivia revolves around sauerkraut, one of the oldest and most well-known cabbage preparations. While often associated with German cuisine, the practice of fermenting cabbage is thought to have originated in China more than 2,000 years ago. It is believed that laborers building the Great Wall of China ate fermented cabbage as a staple food during the winter. This technique of lactic acid fermentation was later introduced to Europe, possibly by the Tartars, and became particularly popular in Germany and other Eastern European countries. This demonstrates cabbage's long history and its journey across cultures, transforming from a wild plant into a diverse group of cultivated varieties and a key ingredient in dishes like sauerkraut, which itself has a fascinating cross-cultural history.