In this post & video I am going to analyse the nutrition facts of cabbage and explain some of its health benefits.
In the year of 2020 China was the largest producer of cabbage followed by India and Russia.
Let us take one cup of cooked & shredded cabbage weighing 150 g as a reference for this video.
Contents
Nutritional profile | Water | YouTube video | Carbohydrates | Fat & Protein | Vitamins, minerals & health benefits | Conclusion |
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Prashanth Reddy Cheruku
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I created this platform with a mission: to educate people worldwide about Food Science, Nutrition & Preventive Healthcare. Our ultimate goal is to enhance both lifespan and healthspan—not just for people, but for PETS too!
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I am a qualified Food Engineer & Sports Nutritionist with over 13 years of research & content creation experience. My academic background includes:
🎓 Master of Technology in Food Process Engineering
📍 Indian Institute of Technology (IIT) Kharagpur
Nutritional profile of Cabbage
| Percentage | 1 Cup Shredded (150 g) | |
| Water | 92.6% | 138.8 g |
| Carbohydrates | 5.51% | 8.26 g |
| Dietary fibre | 1.9% | 2.84 g |
| Sugars | 2.79% | 4.18 g |
| Fat | 0.06% | 0.1 g |
| Protein | 1.27% | 1.9 g |
| Energy | – | 34.4 Cal/ 145.6 kJ |
Water
92.6% of the total weight of cooked cabbage is water.
This water content significantly reduces the calories present in this vegetable.
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Carbohydrates
Cabbage contains about five and a half percent of carbohydrate content.
It is not a great source of dietary fibre as it constitutes less than 2% of its total weight.
About 2.8% of the total weight of this vegetable is occupied by sugars.
Fat & Protein
Cabbage contains negligible amount of fat. A cup of it provides as little as 0.1 g of fat.
Cabbage is not a good source of protein. It constitutes just 1.3% of the total weight. A cup of shredded cabbage provides about 2 g of protein.
Energy
Cabbage is an extremely low energy vegetable. A cup of it provides just 34.4 Cal or 145.6 kJ of energy.
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Vitamins, minerals & Health benefits
Now let us look at the vitamins, minerals & the health benefits of cabbage.
Vitamin K (Phylloquinone) is the most prevalent vitamin found in cabbage. A cup of it provides 136.5% of the daily value of vitamin K.
Vitamin K is required for the production of proteins involved in blood clotting and bone metabolism. Deficiency of this vitamin can cause excess blood loss when the skin is cut or bruised due to an injury as the blood clotting takes more time.
Cabbage is also an excellent source of vitamin C. A cup of shredded cabbage provides 62.5% of the daily value of vitamin C.
Vitamin C can help us fight with infections and also helps in healing wounds. It is also a potent antioxidant that can help us fight with premature ageing of the skin and the brain.
Apart from these vitamins cabbage is also a moderately good source of folate, vitamin B6, thiamin, choline & pantothenic acid.
Cabbage contains a few minerals in moderate amounts. Manganese is the most prevalent mineral present in cabbage at 13.5% daily value.
Manganese plays a vital role as a cofactor for many enzymes which help accelerate several biochemical reactions in our body such as metabolism of amino acids, cholesterol, glucose and carbohydrates.
Cabbage also contains potassium, calcium & magnesium in moderate amounts.
Potassium helps in nerve function and muscle contractions. It also helps in maintaining the heart beat within the right range. A diet rich in potassium can offset some of the harmful effects of high sodium in the diet.
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Conclusion
- Overall cabbage is a very low energy vegetable suitable for all age groups.
- It contains a good number of vitamins & minerals in moderate amounts.
- On the other hand, cabbage is a very poor source of fat, protein and dietary fibre.
- I would suggest you to consume cabbage frequently as part of a healthy diet.
Here comes the end of the story for today. Let us know if you have any questions.
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