Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin K | 76.0 µg | 63% | |
| Vitamin C | 36.6 mg | 41% | |
| Potassium | 170 mg | 4% | |
| Vitamin B6 | 0.12 mg | 7% | |
| Folate (B9) | 43 µg | 11% | |
| Manganese | 0.16 mg | 7% | |
| Magnesium | 12 mg | 3% | |
| Calcium | 40 mg | 3% | |
| Phosphorus | 26 mg | 2% | |
| Vitamin B1 | 0.06 mg | 5% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 cup shredded raw | 89g | 22 kcal | 5.2g | 2.9g | 0.1g |
| 1 cup cooked | 150g | 34 kcal | 8.2g | 5.4g | 0.1g |
| 1 wedge (1/6 head) | 152g | 38 kcal | 8.8g | 4.7g | 0.2g |
| 1 whole small head | 908g | 227 kcal | 52.7g | 29.7g | 0.9g |
| 1 oz | 28g | 7 kcal | 1.6g | 1.1g | 0.0g |
Cabbage is 92% water. Net carbs are 3.3g per 100g — very low. Red cabbage is significantly more nutritious than green cabbage, containing additional anthocyanins and more vitamin C and K.
Raw cabbage juice has been used to treat gastric ulcers since the 1950s — a clinical trial found it healed peptic ulcers in an average of 10 days vs 37 days for standard treatment. The active compound is L-glutamine — an amino acid that nourishes the gut lining cells (enterocytes). Fermented cabbage (sauerkraut, kimchi) adds probiotic bacteria, significantly enhancing gut health benefits. A 2021 study found that fermented food consumption (including sauerkraut) increased microbiome diversity and reduced inflammatory markers more effectively than a high-fiber diet.
Like broccoli and cauliflower, cabbage is a cruciferous vegetable rich in glucosinolates that convert to sulforaphane when chewed. Sulforaphane activates NRF2 — the master regulator of antioxidant defence — and has demonstrated Antioxidant support properties across dozens of studies. Population studies consistently show high cruciferous vegetable intake is associated with reduced risk of multiple cancers. Cabbage is a more affordable and accessible cruciferous vegetable than broccoli for regular consumption.
Cabbage provides 76µg of vitamin K per 100g — 63% of the daily requirement. Vitamin K1 activates osteocalcin (bone-building) and matrix Gla-protein (may help reduce risk of arterial calcification). Low vitamin K is independently associated with osteoporosis and cardiovascular events. Red cabbage provides additional vitamin K and is one of the most nutritionally comprehensive low-calorie foods available.
Red cabbage contains anthocyanins — the purple/red pigments with powerful anti-inflammatory and antioxidant properties. Evidence suggests anthocyanins reduce LDL oxidation, associated with cardiovascular health in research, and inhibit inflammatory markers (TNF-α, IL-6). Red cabbage has up to 36 different types of anthocyanins. Cooking reduces anthocyanin content, so raw red cabbage (salads, coleslaw) preserves the most benefit.
Nutrition values sourced from USDA FoodData Central. Not medical advice.