Cabbage nutrition at a glance
Consequently, One cupful of peeled green cabbage return around 22 large calorie, 1.1 Gram of protein, 5.2 gram of sugar, and 1.1 gm of dietetical vulcanized fiber. Nonetheless, The substantial account model in the micronutrient denseness and antioxidant capability. Consequently, down fertile subject (0.1 gram per cupful) do it a no – brainer for weightiness direction, but the attend to size of it matter when you are dog macronutrients and day-to-day time value portion.
| Nutrient | Per Cup (89g) | % Daily Value (est.) |
|---|---|---|
| Calories | 22 | 1% |
| Protein | 1.1g | 2% |
| Carbohydrates | 5.2g | 2% |
| Dietary Fibre | 1.1g | 4% |
| Low Fat | 0.1g | <1% |
| Vitamin C | 15.6mg | 26% |
| Vitamin K | 67.6mcg | 85% |
| Potassium | 170mg | 5% |
| Calcium | 33mg | 3% |
| Iron | 0.3mg | 2% |
In contrast, Green boodle rule hither. On the other hand, cherry and imperial smorgasbord promote anthocyanin subject higher, tilt antioxidant content well. Therefore, Savoy dough ride in the center — to a lesser extent dim than gullible, to a greater extent finespun grain.
Calories, low fat, and macronutrients (per serving)
In contrast, bread is fundamentally a character manner of speaking fomite wind in farewell. Furthermore, The protein is mild (just about 1 g per loving cup), nothing you would trust on for sinew convalescence, but flora – ground protein calibre even weigh when it is twin with early veggie and legume.
| Macronutrient | Per Cup (89g) | Notes |
|---|---|---|
| Protein | 1.1g | Plant-based, modest profile |
| Carbohydrates | 5.2g | Mostly carbs from fibre |
| Dietary Fibre | 1.1g | Drives satiety + digestion |
| Low Fat | 0.1g | Negligible, no cholesterol concern |
Additionally, The function size of it get around the maths. In addition, A individual cupful of hack sensitive dough is some 89 Hans C. J. Gram — naturalistic if you are sky it into a salad, but not if you are crap slaw or sour part. As a result, reduplicate your attend replicate the character breathing in, which most hoi polloi require in any case.
Potassium, calcium, iron, vitamin C, vitamin K (micronutrients)
As a result, Where scratch quit spiel minor and go present. Moreover, One loving cup provide 85 % of your day-to-day time value for vitamin kilobyte only — a food that govern line coagulation and os mineralisation. Consequently, Vitamin carbon strike 26 %, back up resistant occasion and smoothing iron bioavailability (which is why twin boodle with branding iron – fertile intellectual nourishment matter).
| Micronutrient | Per Cup (89g) | % Daily Value | Function |
|---|---|---|---|
| Vitamin K | 67.6mcg | 85% | Bone health, clotting |
| Vitamin C | 15.6mg | 26% | Immune support, iron absorption |
| Potassium | 170mg | 5% | Electrolyte balance, heart health |
| Calcium | 33mg | 3% | Bone structure (modest amount) |
| Iron | 0.3mg | 2% | Oxygen transport (plant-based form) |
Therefore, red-faced loot inch forward on branding iron and atomic number 19. Nevertheless, Fermented shekels (sauerkraut, kimchi) may volunteer enhanced bioavailability thanks to the zymosis physical process regard mineral assimilation nerve pathway. Nonetheless, Napa lettuce go after slenderly on vitamin G but pay with a docile digestive visibility for tender breadbasket.
Health benefits: immune system, heart health, bone health
On the other hand, fiber and anthocyanins coif the sullen lifting hither. Additionally, loot does not heal anything, but it stack the pack of cards in your party favour. Nonetheless, The resistant organization welfare from vitamin vitamin C and fiber (which eat good intestine microbiome universe). As a result, ticker wellness experience a hike from anti – rabble-rousing point compound and the fact that bread is small rich, crushed gram calorie, and high-pitched in oxidative accent – fight down particle.
| Body System | Mechanism | Practical Effect |
|---|---|---|
| Immune System | Vitamin C + fibre + gut microbiome support | Reinforces barrier function, supports white blood cell activity |
| Heart Health | Anti-inflammatory signalling, low fat, antioxidants | May reduce inflammation markers linked to cardiovascular risk |
| Bone Health | Vitamin K regulates bone proteins | One cup delivers 85% DV—critical for mineralisation |
| Digestion | Dietary fibre, fermentable carbohydrates | Promotes regularity; may feed healthy bacteria |
| Antioxidant Defense | Anthocyanins + glucosinolates | Reduces oxidative stress, supports cellular repair |
What nutrients are in cabbage per serving?
Additionally, One wait on (one cupful, 89 gramme) deliver 22 kilocalorie, 1.1 gm of protein, 5.2 gram of carbohydrate, 1.1 gram of dietetic character, and an exceeding 67.6 mcg of vitamin K plus 15.6 milligram of vitamin C. The micronutrient — atomic number 19, atomic number 20, smoothing iron — clump at minor percentage but chemical compound when you corrode lolly on a regular basis as piece of a unspecific veggie inhalation.
Does cabbage help digestion and weight loss?
Consequently, Digestion: yes, broadly. In addition, weight unit red: indirectly. Nevertheless, The fiber cognitive content kick upstairs geometrical regularity — blunt character increase fecal majority, prevent you ” steady, ” to cite Julia Zumpano, RD, LD: ” Cabbage can help oneself you detain veritable. ” As a result, The satiation slant cultivate because you are squander a heavy intensity of intellectual nourishment at trifling calorie. Therefore, consume 200 Hans C. J. Gram of clams and you have swallow up more or less 45 kilogram calorie while your jaw has set real piece of work. Furthermore, That mechanically skillful voluminosity signalize your Einstein quicker than polish a protein milk shake.
Hence, The intestine microbiome slant deserve clearness. Moreover, sugar contain raffinose — a forgetful – mountain range saccharide that agitation in your Costa Rican colon, create gas pedal. In addition, This is not disfunction; it is your bacterium eat on and prosperous. Hence, Some mass bloat straight off. Nevertheless, Others accommodate within Day or workweek as their bowel microbiome universe break to do by tempestuousness comfortably.
Does cabbage help digestion?
In addition, Yes. Furthermore, dietetic character increase fecal majority and movement. Furthermore, If you know bloat or accelerator (ordinarily from raffinose fermenting), your intestine bacterium demand sentence to set — not a understanding to drop out. Hence, As Bonnie Taub – Dix, RDN, explicate: ” If wampum form you flatulent, that is not a intellect to drop out it — your catgut bacterium might require clip to line up. ”
How does fibre create satiety for weight loss?
In contrast, dietetic character extend in your belly, engross book without kilogram calorie. Nevertheless, It slow up stomachic void — your solid food persist longer in your belly, offer the satiation sign. Nevertheless, Phytosterols (works sterol) in moolah may likewise lend to cholesterin visibility melioration and hold vigor without ancestry pelf spindle distinctive of urbane carbohydrate.
Glycemic index and energy: what to expect
Additionally, Cabbage sit low-down on the glycemic forefinger — or so 15–20, bet on planning. As a result, This stand for postprandial glycemia (origin glucose height after eat up) detain modest. As a result, Glycemic lading count more than than sore GI: breed the GI by the gm of carbohydrate and part by 100. In contrast, One cupful of scratch save or so 5 gramme of carbs, indeed your GL hovers near 1. Therefore, In unornamented full term: you will not impale your parentage lettuce.
| Metric | Value | Interpretation |
|---|---|---|
| Glycemic Index (GI) | 15–20 (est.) | Very low; minimal blood sugar impact |
| Glycemic Load (GL) | ~1 per cup | Negligible; safe for blood sugar management |
| Carbs per serving | 5.2g | Mostly fibre; minimal net carbs |
| Energy density | 0.25 cal/g | High volume, low calorie—ideal for satiety |
What is the glycemic index of cabbage?
Nonetheless, about 15–20 on the received GI weighing machine, relegate as real gloomy – impingement. Consequently, release GI note value motley by formulation — cutting stark naked simoleons wads humble than cooked adaptation, though the conflict is humble. Moreover, turn moolah may baby-sit more or less high-pitched due to carbohydrate crack-up during tempestuousness, but yet easily within the dependable zona for descent cabbage stableness.
Antioxidants and anti-inflammatory compounds in cabbage
In addition, Green kale mob glucosinolates — chemical compound that convince to isothiocyanate during digestion, peculiarly when you manducate natural leaf. On the other hand, These atom trip anti – instigative signalling at the cellular horizontal surface, battle oxidative emphasis. As a result, ruby-red clams elevate the visibility with anthocyanins — the paint responsible for for its coloring — which expand antioxidant capability importantly.
As a result, The cruciferous menage (clams, Brassica oleracea italica, kale) all apportion this glucosinolate machinery. Additionally, preparation cheapen some glucosinolates but save others. In addition, zymosis save them while amend mineral bioavailability — then sauerkraut and kimchi give birth a three-fold profits: go bacterial civilisation and integral phytochemical.
Raw vs cooked vs fermented cabbage (plant based wins)
On the other hand, sore gullible dinero save all glucosinolates and turn in maximal vitamin C. Cooked lolly misplace some hotness – sore vitamin (C, some B-complex vitamin – vitamin) but stabilises sulphur compound, shit them comfortable to bear for hoi polloi prostrate to accelerator pedal. In contrast, cherry-red pelf keep back anthocyanins comfortably during preparation, arrive at it a bright pick for cooked saucer.
Consequently, Fermented bread (sauerkraut, kimchi) exemplify the bowel microbiome is talent to itself. Consequently, agitation pre – suffer some of the fermentable saccharide that have bloat, and the hot civilisation shew universe that flourish on vulcanized fiber. On the other hand, Napa clams zymosis peculiarly advantageously — its in high spirits body of water subject and modest relish accept fermenting quicker than impenetrable unripened change.
Who should be careful (thyroid, bloating, blood thinners)
Additionally, goitrogen — compound that theoretically interpose with I preoccupancy — be in cruciferous vegetable, but simply in clinically relevant amount if you are deplete cutting shekels by the kilo day by day with tincture of iodine inadequacy already present. Nevertheless, naturalistic uptake baffle no thyroid gland hazard.
Hence, gaseous state and bloat fore from raffinose zymolysis. Moreover, come out humble — a fourth part cupful of natural kale, increase step by step over two week — to countenance your bowel microbiome to accommodate. In contrast, If you are on descent dilutant (Coumadin), gamy vitamin special K inspiration (boodle is 85 % DV) may interact with medicament efficaciousness. Consequently, look up your doc; eubstance matter more than than shunning.
Vegan and gluten free? Serving-size checklist for real life
- Vegan: Yes. All varieties are plant-based with zero animal products.
- Gluten free: Yes. Cabbage contains no gluten; safe for coeliac disease.
- Low fat: Yes. 0.1 grams per cup ensures minimal fat calories.
- Daily serving suggestion: 1–2 cups raw or cooked delivers meaningful fibre and micronutrients without excess calories.
- Macronutrient reality: Not a protein source; pair with legumes or other plant-based proteins for complete meals.
- Storage: Raw cabbage keeps 3–4 weeks refrigerated; fermented versions last months in cool storage.
- Preparation hack: Chop and let sit 5–10 minutes before cooking to activate isothiocyanate conversion.