Despite looking a lot like lettuce , loot is actually a extremity of theBrassicagenus of vegetables , along with Brassica oleracea italica , kale , cauliflower , and brussels sprout .

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There areseveral varieties , which can hail in different colour including purple , red , white , and green . The leaf material body can also differ as some are suave while others , likesavoyare crinkly .

A wooden surface with three different Brassica oleracea vegetables on it. From the left, a white one, chopped in half, in the center a red variety with a slice out of it, and to the right a savoy cabbage, whole.

And while it is n’t as voguish as kale or cauliflower , it is surprisingly nutritious .

How Nutritious Is It?

Nutritional Composition

As with many othercruciferous vegetables , this one is scummy in calories , yet high in many important vitamins and mineral .

For example , 1 cup of raw cabbage provides approximately :

Vitamin K is crucial as it plays a role in os health and helps with blood clotting .

A close up picture of a variety of cabbages, at the top of the vertical frame are dark green curly vegetables, to the right is a light green variety with white stems, and to the bottom a red variety cut in half. Across the center and bottom of the frame is white and green text.

Vitamin speed of light work to keep your resistant system strong and supports the emergence of osseous tissue , collagen , and other authoritative tissue . It ’s also needed for the organic structure to be able-bodied toabsorb Fe .

It isa proficient root of vitamin Bc and vitamin B6as well , both of which are need for energy metabolism and spooky system functioning .

It ’s also rich in mineral – atomic number 19 , calcium , and Mg .

A close up picture of a variety of cabbages, at the top of the vertical frame are dark green curly vegetables, to the right is a light green variety with white stems, and to the bottom a red variety cut in half. Across the center and bottom of the frame is white and green text.

Not too shabby for just 22 calories .

And we ca n’t forget about fiber . Cabbage is gamey in both indissoluble and soluble fibers .

Whileboth are important for our wellness , they have different roles :

Three cabbages, on their side, cut in half, with the other half sliced finely. To the left of the frame is a green variety, in the center a savoy, and to the right is a purple variety. The background is a wooden surface with bright light.

Plus , we have n’t even mentioned that it ’s alsohigh in several disease - fighting antioxidants , admit beta - provitamin A , flavonoids , and sulfur compounds .

It ’s deserving note that while all sugar is a good rootage of antioxidant , imperial and ruby-red variety are particularlyrich in anthocyanins – a pigment with antioxidant properties that is found in other red - majestic plant life - found solid food includingblueberriesand black rice .

Fermented Cabbage May Be Good for Gut Health

In accession to coleslaw and soups , this vegetable is also commonly found in fermented foods such as sauerkraut and kimchi .

Sauerkraut is a fermented German knockout made by blend shredded cabbage , salt , and caraway seeds in a jar or zymosis smut . Over the course of 2 - 5 weeks , beneficialLactobacillusbacteria begin to mature , result in a tart , slimly moody taste .

Another popular sour condiment is kimchi .

A close up of a green cabbage head, lightly splashed with water droplets. In the center, the leaves are a pale green, almost yellow, and the outer leaves are a deeper green with light green veins.

Commonly find in Korean cuisine , the popular paechu kimchi has a few more element than sauerkraut . Usually made withNapa moolah , it may also stop fish sauce , soy sauce , ginger , garlic , red black pepper flakes , scallions , and runt . However , rather of requiring a few weeks , kimchi usually takes just 1 - 5 Clarence Shepard Day Jr. to ferment .

Both of these ferment condiment result in the outgrowth of beneficial bacteria known as probiotics .

When you rust them , these probiotic microflora help to promote the growth of even more healthy bacteria in your gut , whichhas been associated with a range of benefitsfrom adept digestive health to deoxidize risk of chronic diseases and improved mental wellness .

A dark wood surface with a slate serving board. On the board is a black dish containing white shredded cabbage, with a whole and two half cabbages behind. To the left of the bowl is a small glass bowl with coarse salt, and a mason jar containing some of the chopped vegetable. The image is taken from above in bright light.

Boosting good bacterium may alsoimprove absorption of several nutrientsand advertize the production of vitamin K and B - vitamin .

you’re able to read more about healthy work foodson our sister website , Foodal .

Does Cooking Affect the Nutrient Content?

Do you favor your cabbage stark naked or cooked ?

While the raw vegetable is a staple element in slaw and salads , many people obtain cooking it more appealing , as some form can be quite acerb .

However , preparation does more than just shorten tartness . It can also lead to some nutritionary losses .

A close up of half of a green cabbage, with slices of the vegetable in front of it, on a wooden chopping board. The background is in soft focus.

A study put out in theJournal of Food Chemistryin 2014 encounter that the raw regal variety had importantly high amounts of antioxidants , vitamins , and mineral compared to steam , stimulate - electrocute , boiled or microwaved .

This vegetable also hold sulfur compounds which have also beenshown to minify when cooked . This is also why when it ’s manipulate it can originate to have an unpleasant odor , as the sulfur compounds are being released .

But what if you favour it cook ? Steaming was found to retain the most antioxidant and vitamin century compared to other cookery methods , pull in this a unspoilt option if you do n’t like it raw .

A gray surface with a dark bowl containing freshly chopped red cabbage, pictured from above, with a celery sprig on top. To the right of the bowl is the other half of the vegetable and a celery leaf.

Additionally , for those who find raw pelf difficult to digest , fudge it and eating smaller luck may help prevent or reduce gilbert side force .

Overall , if you choose to prepare it , the shorter the cooking metre and less piddle used , the more nutrient it will keep back .

If you require brainchild for what to do with raw cabbage , judge the delicious homemade slaw recipefrom our baby site , Foodal . Or check outthis recipe on Foodalfor Salmon River taco with crimson slaw .

A gray bowl with chopped red cabbage, carrots, and sprinkled with herbs. To the right of the frame is a fork, with half a piece of bread next to it, above that is a white plate with bread. To the left of the frame is a water glass, a celery frond, a dark bowl with chopped herbs and a small bowl with rice. The background is a gray fabric on a light gray surface.

A Versatile Vegetable

grow your own   lucre is an well-situated and budget - friendly elbow room to get more aliment on your plate .

And while it ’s easy to add to salads or soups , it is a versatile ingredient that can be incorporated into a change of cuisine .

Inspired to get growing?You’ll ask these guide :

© expect the Experts , LLC . ALL right RESERVED.See our TOSfor more details . in the beginning write November 13th , 2019 . Last updated August 21st , 2023 . Uncredited exposure : Shutterstock . With extra writing and redaction by Clare Groom and Allison Sidhu .

The cognitive content of this article have been review and verified by a register dietitian for informational purposes only . This article should not be construed as individualized or professional medical advice . Gardener ’s Path and inquire the expert , LLC take over no liability for the use or misuse of the material represent above . Always consult with a medical pro before change your dieting , or using add-on or cook up or natural medications .

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Kelli McGrane , MS , RD