Yes, cabbage is good for you. It’s low in calories, with about 25 kcal per 100 g, and a good source of vitamin C, vitamin K, folate and fiber. A cup of chopped raw green cabbage (89 g) gives you about a third of an adult’s daily vitamin C and over half the vitamin K, for just 22 calories. Red cabbage has more vitamin C and is rich in anthocyanins, the pigments that give it its color. Cabbage is also cheap, keeps for weeks in the fridge, and works raw, cooked or fermented. The main downsides are gas for some people, and its vitamin K content if you take warfarin.
Cabbage nutrition
Per 100 g (3½ oz) raw, from USDA FoodData Central:
| Nutrient | Green cabbage | Red cabbage | Savoy cabbage |
|---|---|---|---|
| Calories | 25 kcal | 31 kcal | 27 kcal |
| Carbohydrate | 5.8 g | 7.4 g | 6.1 g |
| Fiber | 2.5 g | 2.1 g | 3.1 g |
| Sugars | 3.2 g | 3.8 g | 2.3 g |
| Protein | 1.3 g | 1.4 g | 2 g |
| Vitamin C | 37 mg | 57 mg | 31 mg |
| Vitamin K | 76 mcg | 38 mcg | 69 mcg |
| Folate | 43 mcg | 18 mcg | 80 mcg |
| Potassium | 170 mg | 243 mg | 230 mg |
For comparison, the US Daily Values are 90 mg of vitamin C, 120 mcg of vitamin K and 400 mcg of folate. Boiling cabbage for a short time keeps most of its vitamin C: USDA figures for boiled, drained cabbage show 37.5 mg per 100 g.
Benefits of cabbage
Vitamin C
Your body needs vitamin C to keep skin, blood vessels, bones and cartilage healthy and to help wounds heal, as the NHS explains. A portion of red cabbage provides more than the UK daily requirement of 40 mg. Our guide to vitamin C foods lists other good sources.
Vitamin K
Vitamin K helps blood clot and plays a part in bone health. Green and savoy cabbage are good sources. If you take warfarin, read the safety section below.
Fiber for digestion
Cabbage provides both soluble and insoluble fiber, which helps keep bowel movements regular. Most adults don’t eat enough fiber: the NHS recommends 30 g a day. Our list of high-fiber foods shows how to reach that.
Folate
Folate helps make healthy red blood cells and is especially important before and during early pregnancy. Savoy cabbage is a particularly good source.
Anthocyanins in red cabbage
The deep purple color of red cabbage comes from anthocyanins, the same group of plant compounds found in berries and red grapes. They act as antioxidants in the lab. Whether that translates into health benefits when you eat them is less clear, but they’re part of the reason eating a variety of colorful vegetables is recommended.
Low in calories, high in volume
Cabbage is mostly water and fiber, so you can eat a large portion for few calories. Adding it to soups, stir-fries and salads makes meals more filling without many extra calories, which can help if you’re managing your weight.
Cabbage, inflammation and cancer
Cabbage belongs to the cruciferous family, along with broccoli, kale and Brussels sprouts. These vegetables contain glucosinolates, which break down into compounds called isothiocyanates when you chop or chew them.
In a study of 1,005 middle-aged Chinese women, those who ate the most cruciferous vegetables had lower blood levels of several markers of inflammation than those who ate the least. This was an observational study, so it shows an association rather than cause and effect.
For cancer, the evidence in people is less clear than the headlines suggest. The US National Cancer Institute says lab and animal studies are promising, but studies in humans have shown mixed results, with large studies finding little or no link with prostate, colorectal or breast cancer risk. Eating plenty of vegetables, including cabbage, is still a good habit, but no single vegetable prevents cancer. Our guide to cruciferous vegetables covers the whole family.
Fermented cabbage: sauerkraut and kimchi
Sauerkraut and kimchi are cabbage fermented by lactic acid bacteria. Unpasteurized versions, sold chilled, contain live bacteria; shelf-stable jars are usually heat-treated, so the bacteria are no longer alive. Fermented foods can be part of a healthy diet, and our article on probiotic foods explains what the evidence shows.
The catch is salt. Canned sauerkraut has about 660 mg of sodium per 100 g, according to USDA data, which is over a quarter of the recommended daily limit. Rinse it, eat it in small portions, or make your own with less salt.
Possible downsides
Gas and bloating
Cabbage contains raffinose and other fermentable carbohydrates that gut bacteria break down, producing gas. Some people, especially those with irritable bowel syndrome, are more sensitive. Eating smaller portions, cooking it well and increasing the amount slowly usually helps.
Warfarin and vitamin K
Because vitamin K helps blood clot, it affects how warfarin works. The NHS advises talking to your doctor before making any big changes to your diet while taking warfarin, as foods high in vitamin K can affect how it works. You don’t need to avoid cabbage, but try to eat roughly the same amount each week. Newer anticoagulants are not affected in the same way.
Thyroid
Cruciferous vegetables contain compounds that can interfere with iodine uptake by the thyroid when eaten in very large amounts, especially raw and in people who are short of iodine. Normal portions as part of a varied diet aren’t a concern. If you have a thyroid condition, ask your doctor if you’re unsure.
How to eat more cabbage
- Raw in slaws: shred it finely and dress with yogurt, lemon or a vinaigrette.
- Stir-fried: with garlic, ginger and soy sauce for 3 to 5 minutes, so it stays crisp.
- Roasted: cut into wedges, brush with oil and roast at 220°C (425°F) for 25 to 30 minutes until the edges caramelize.
- In soups and stews: add shredded cabbage for the last 10 minutes.
- As wraps: use blanched leaves instead of tortillas, or for stuffed cabbage rolls.
- Fermented: add a forkful of sauerkraut or kimchi to sandwiches and bowls.
Cabbage is also low in carbs, so it works well on low-carb and keto diets. Our list of keto vegetables includes it.
How to buy and store cabbage
Choose a cabbage that feels heavy for its size, with crisp, tightly packed leaves and no soft or brown patches. Store it whole in the fridge’s vegetable drawer, where it keeps for 1 to 2 weeks or longer. Once cut, wrap the rest tightly and use it within a few days. Remove the outer leaves and rinse before using, as our guide on how to wash vegetables explains.
Common questions
Is cabbage better raw or cooked?
Both are healthy. Raw cabbage keeps the most vitamin C, while short cooking keeps most of it and is easier for some people to digest. Avoid boiling it for a long time, which makes it soggy and smelly and loses more nutrients.
Is red cabbage healthier than green?
Red cabbage has more vitamin C and anthocyanins, while green cabbage has more vitamin K and folate. Eat both for variety.
Can I eat cabbage every day?
Yes, for most people. If you take warfarin, keep the amount steady, and if it gives you gas, try smaller portions.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
