4 min read
When you cruise the produce aisle for healthy greens, what do you grab on the regular? Probably broccoli, kale, leafy lettuce—but what about cabbage? Most likely, you don’t count it as a staple in your diet, but you should.
Cabbage is actually a superfood because it provides lots of crucial nutrients. “Cabbage is low in calories, high in fiber, and packed with vitamin C, vitamin K, and antioxidants called anthocyanins, which are especially plentiful in red cabbage (also called purple cabbage),” says Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read Before You Eat It.
It’s also a brassica plant, according to the US Department of Agriculture, meaning that it belongs to the cruciferous family of vegetables. “This makes it a close relative of broccoli, cauliflower, and Brussels sprouts,” Taub-Dix explains. “All of these vegetables contain compounds called glucosinolates that have been studied for their potential role in reducing inflammation and even lowering cancer risk.”
Cabbage comes in various types—in addition to green and red, there’s Bok choy, which has a taste similar to pepper; napa, which offers a sweet, milder flavor; and savoy, which tastes slightly nutty and buttery.
Related StoryNutritional value of cabbage
According to the US Food and Drug Administration, a 1/12 head serving of green cabbage sizes up as follows:
Calories: 25Total Fat: 0Sodium: 1mgPotassium: 190 mgFiber: 2gSugar: 4 gProtein: 1gVitamin C: 70% of DVCalcium: 4% of DVIron: 2% of DV
UK researchers alsoreport that cabbage contains vitamins A, B1 , B6, B9, K, magnesium, iron, and manganese.
Health benefits of eating cabbage
There are many to cover! An Australian study found that people who ate four servings of cruciferous veggies, including cabbage, daily for as little as two weeks saw their blood pressure drop 2.5mmHg on average, lowering their cardiovascular disease risk.
What’s more, Chinese researchers reported that because cabbage contains high levels of soluble sugar, soluble protein, and vitamins, it can potentially reduce the risk of gastrointestinal illness and cancer. The researchers also found that red/purple cabbage has a high flavonoid content. Additional research has indicated that flavonoids may help reduce oxidative stress and inflammation.
More great findings: fermented cabbage in the form of sauerkraut with live cultures can boost your gut microbiome, according to a University of California, Davis study. Cabbage is a great source of fiber, which can support blood sugar regulation and lower Type II diabetes risk as part of a healthy diet. Last but not least, cabbage also contains carotenoids, a vitamin A-related antioxidantthat can help keep your vision healthy.
Can you eat cabbage every day?
It depends. “Cabbage is generally safe for most people, but if you have thyroid issues, it’s worth knowing that cruciferous vegetables contain goitrogens, which in very large amounts could interfere with thyroid function,” says Taub-Dix. “However, you’d have to eat an enormous quantity for that to become a real concern, and cooking cabbage significantly reduces those compounds.” A Polish study stressed the importance of consuming enough iodine, which can also mitigate the risk. Still, it’s essential to talk to your doctor if you have thyroid disease, or are at risk for it, before adding cabbage to your diet.
Cabbage also contains a moderate level of vitamin K, which causes the blood to clot. If you take a blood thinner like Warfarin, eating cabbage could change the way your medication works. Again, this is a situation where you definitely need to talk to your doctor before you start eating cabbage daily, or at all.
Also, even though cabbage can be good for your gut, it could give you some discomfort if you eat it too often. “Cabbage, and other cruciferous veggies like broccoli and cauliflower, can cause some people to feel bloated or gassy because they are high in raffinose, a type of fiber that can be tough on digestion,” says Taub-Dix.
Start with small servings and see how you feel, then increase the amount you eat over time. “If cabbage makes you gassy, that’s not a reason to quit it—your gut bacteria might need time to adjust,” Taub-Dix adds.
Great ways to work cabbage into your diet
Cabbage can work in a huge range of dishes. “You can shred it raw into salads, toss it into soups and stir-fries, or roast cabbage wedges with a little olive oil,” Taub-Dix suggests. “You can also swap crunchy cabbage leaves for a wrap instead of a tortilla—this adds nutrients and cuts calories. Also, bagged coleslaw mix is basically just pre-shredded cabbage—throw it into tacos, grain bowls, or even over scrambled eggs.” Cabbage is also inexpensive and can stay fresh for weeks in your crisper—more bonus points!
The bottom line: Cabbage is nutritious and can be pretty darn delicious, too. Give it a whirl, and enjoy a fresh addition to your meals—and a boost to your health!
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women’s Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.