Cabbage
One of the cheapest vegetables available, with vitamin K, vitamin C and durable fibre.
Nutrition per 100 g
Standardised to 100 g of cabbage, raw for fair comparison. Typical serving: 1 cup shredded, raw (89 g) — 22 kcal per 89 g serving.
| Nutrient | Per 100 g | Per serving (89 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 25 kcal | 22 kcal | 100 kcal |
| Protein | 1.2 g | 1.1 g | 5 g |
| Carbohydrate | 5.8 g | 5.2 g | 23.6 g |
| Fat | 0.1 g | 0.1 g | 0.5 g |
| Fibre | 2.5 g | 2.2 g | 10 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cabbage, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (89 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 30.3 mg | 27 mg | 34% |
| Folate | 68 µg | 60.5 µg | 17% |
| Minerals | |||
| Calcium | 61.9 mg | 55.1 mg | 5% |
| Iron | 0.44 mg | 0.39 mg | 2% |
| Magnesium | 13.6 mg | 12.1 mg | 3% |
| Phosphorus | 30.5 mg | 27.1 mg | 2% |
| Potassium | 228 mg | 203 mg | 5% |
| Sodium | 14.3 mg | 12.7 mg | <1% |
| Zinc | 0.27 mg | 0.24 mg | 2% |
| Copper | 0.028 mg | 0.025 mg | 3% |
| Manganese | 0.2 mg | 0.18 mg | 9% |
Source: USDA FoodData Central — Cabbage, bok choy, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cabbage?
- Keeps for weeks, so it is a low-waste staple.
- Base ingredient for fermented foods like sauerkraut and kimchi.
- Adds serious volume to meals for almost no calories.
How to include it
- Shred and fry hard in a dry pan until charred at the edges.
- Slaw with yogurt, mustard and vinegar instead of mayonnaise.
- Braise wedges slowly with stock and butter.
Things to consider
- Can cause gas, especially raw and in large amounts.
- Red cabbage bleeds colour into everything it touches.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Sauerkraut
Fermented cabbage with live cultures, vitamin C and almost no calories.
- kcal
- 20
- protein
- 1 g
- fibre
- 2.8 g
per 100 g · Typical serving: 1/2 cup (71 g)
Brussels Sprouts, cooked
Small brassicas packing vitamin K, vitamin C and 4 g of fibre per cooked cup.
- kcal
- 36
- protein
- 2.6 g
- fibre
- 2.6 g
per 100 g · Typical serving: 1 cup cooked (156 g)
Carrots, raw
The most reliable everyday source of beta-carotene, absorbed better with a little fat.
- kcal
- 41
- protein
- 0.9 g
- fibre
- 2.8 g
per 100 g · Typical serving: 1 cup chopped, raw (128 g)
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