When it comes to vegetables, cabbage is an unsung hero. With its layers of green or purple leaves, this humble vegetable—the brunt of many childhood dinner complaints—is in fact a nutrient powerhouse.
Despite its unassuming appearance, cabbage plays a starring role in a diverse number of dishes, from tangy sauerkraut to spicy kimchi—and don't forget the hearty coleslaw for your backyard barbecue.
26 Cabbage Recipes You'll Want to Make Forever
If you include cabbage in your eating plan, your body may reap many impressive benefits, especially if you eat it regularly as part of a balanced and healthy diet. (But there are potential side effects, too.) Read on for what may happen to your body when you eat cabbage regularly.
Nutrient Profile of Cabbage
Cabbage isn’t just a staple in your St. Paddy’s Day meal. This cruciferous veggie comes with a plethora of nutrients per serving.
1 cup of raw, shredded cabbage contains the following nutrients, according to the USDA:
- Calories: 18
- Total Carbohydrates: 4 g
- Dietary Fiber: 2 g
- Total Sugars: 2 g
- Protein: 0.8 g
- Total Fat: 0 g
- Saturated Fat: 0 g
- Sodium: 13 mg
- Calcium: 28 mg
- Magnesium: 8 mg
- Vitamin C: 25 mg
- Vitamin K: 53 mcg
Health Benefits of Cabbage
May Improve Immune Health
Cabbage is a natural source of vitamin C, a nutrient that plays a role in white blood cell production, according to the Harvard T.H. Chan School of Public Health. Including vitamin C in your diet by eating foods that contain this nutrient, like cabbage, may help support a robust immune system.
May Provide Anti-Cancer Nutrients
Cabbage packs plant compounds that are crucial for our overall health. These include glucosinolates, which are transformed into isothiocyanates in the body. Isothiocyanates are known for their protective effects against certain cancers, according to a 2023 review in International Journal of Molecular Sciences. Cabbage also contains another cancer-protective nutrient called sulforaphane, notes additional research in 2019 in the Journal of Medicinal Food.
May Help with Better Gut Health
As a natural source of dietary fiber, cabbage aids digestion and promotes regular bowel movements, reducing the risk of constipation. Furthermore, cabbage is a natural source of prebiotics, an indigestible fiber that acts as “fuel” for live and beneficial probiotics. Prebiotics may also decrease the gut pH, potentially preventing potentially harmful bacteria, like E. coli, from thriving, according to a 2019 review in Foods. If you eat your cabbage as an ingredient in kimchi or certain types of sauerkraut, you will also reap the benefits of the probiotics found in this fermented food.
May Reduce Inflammation
Did you know that, according to 2022 research in Frontiers in Pharmacology, crushed cabbage leaves are one of the most widely used anti-inflammatory remedies in Polish folk medicine? This veggie is packed with antioxidants, including vitamin C, as well as anti-inflammatory compounds sulforaphane and anthocyanins, which are known to tamp down inflammation.
May Improve Total Cholesterol
Approximately 25 million Americans have high total cholesterol, according to the Centers for Disease Control and Prevention. Having high blood cholesterol raises the risk for heart disease, the leading cause of death. According to a systematic review and meta-analysis published in Phytotherapy Research, after evaluating nine studies, researchers found that eating brassica vegetables, like cabbage, appears to have a positive effect on total cholesterol levels.
May Support a Healthy Pregnancy
Folate is a nutrient that is encouraged on a pregnancy-friendly diet, as this nutrient appears to support the healthy development of the spinal cord. One serving of cabbage provides 10% of your Daily Value of folate, helping pregnant people get this key nutrient in their diet simply by including this veggie in their dishes.
May Sharpen Eye Health
Cabbage is a natural source of lutein and zeaxanthin, two carotenoids that are linked to a reduced risk of macular degeneration, according to research in 2022 in Nutrients. This leafy vegetable is also a source of beta carotene, another carotenoid that supports healthy vision as you age.
Cabbage and Weight Management
If you have heard of the Cabbage Soup Diet, then it shouldn’t come as a surprise that cabbage is a known food people keep in their arsenal when they want to lose weight. This versatile veggie is your ally in being a low-calorie and high-fiber food, containing only 18 calories and 2 grams of fiber per raw cup. Moreover, the high water content in cabbage adds volume to your meals without adding extra calories, promoting a feeling of fullness.
While it is true that eating cabbage may support weight-management goals, we certainly do not recommend eating only cabbage or following the cabbage soup diet. For one, eating too much cabbage can lead to gastrointestinal side effects, like bloating. Rather than limiting your intake in any way, a balanced diet that includes a wide variety of foods is more effective when it comes to weight loss. If you are focused on losing weight, following the guidance of a health care provider can help ensure you are embarking on your weight-loss journey in a healthy way.
Cooking and Incorporating Cabbage into a Healthy Diet
- Cabbage Soup: Soup is an easy and healthy way to consume cabbage while also staying hydrated. Be sure to uniformly slice the cabbage so it cooks evenly. Try our Healthy Cabbage Soup recipe for a nourishing bite.
- Cabbage Salad: Raw cabbage adds an excellent crunch to salads. Toss shredded cabbage with some olive oil, lemon juice, salt and pepper for a quick and healthy salad, or try our Simple Cabbage Salad. You can also add other vegetables like carrots and bell peppers for extra nutrition and flavor.
- Stir-Fried Cabbage: This makes a great side dish. Stir-fry cabbage with vegetables like peas, carrots and bell peppers, then season with soy sauce and garlic. Our is a versatile and simple recipe.
- Stuffed Cabbage Leaves: This is a more elaborate way to enjoy cabbage. Boil whole cabbage leaves until they are soft and pliable, stuff with a mixture of ground meat, rice and spices and bake in tomato sauce. For a plant-based spin, try our Vegetarian Stuffed Cabbage or our make-ahead-friendly Cabbage Roll Casserole.
The Bottom Line
The humble cabbage is truly a powerhouse of nutrition. With its rich reserves of vitamins, minerals and antioxidants, it supports overall health and wellness in many ways. Whether it's immune, digestive or anti-inflammatory benefits, cabbage steps up to the plate. So, next time you're planning a meal, don't forget to invite cabbage to the table—your body will thank you for it!
