Cabbage, green, pickled
Common food
Green cabbage, transformed by lacto-fermentation into a tangy, crunchy staple, is a cornerstone of global pantry cooking. Its sharp, acidic bite and satisfying snap come with a nutritional profile rich in vitamin K and gut-friendly probiotics, all for a mere 46 calories per 100g. The fermentation process also creates beneficial compounds and makes its nutrients more bioavailable.
Calorie split: 7% protein · 89% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People adore it for its bold, sour crunch that can cut through rich, fatty foods and add a bright, umami depth to any dish. It's a beloved, versatile condiment that bridges cuisines, from a simple hot dog topping to the essential base of a hearty soup.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its often-high sodium content, which can be problematic for those managing blood pressure. The fermentation sugars (7.52g per 100g) can also cause a mild blood sugar spike for some. To mitigate sodium, look for low-sodium varieties or rinse slices briefly before use; pairing it with a protein or healthy fat can help blunt any glycemic response.
Key benefits
- Excellent source of vitamin K, essential for bone health and blood clotting.
- Contains probiotics from fermentation, which may support gut microbiome health.
- Very low in calories and fat, making it a light, volume-rich addition to meals.
- Provides dietary fiber (2.1g per 100g) to aid digestion and promote satiety.
- Fermentation can increase the bioavailability of certain B vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic sour taste of sauerkraut comes from lactic acid, a byproduct of the same fermentation process used to make yogurt and sourdough bread.
Full nutrition (USDA data · scales with serving)
| Water | 85.7 g |
| Energy | 46.0 kcal |
| Protein | 0.80 g |
| Total lipid (fat) | 0.21 g |
| Carbohydrate, by difference | 10.2 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 7.5 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 172 mg |
| Sodium, Na | 957 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 28.4 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.18 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 8.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 26.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 24.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 49.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cabbage, red, cooked, boiled, drained, with salt — USDA does not publish this profile for Cabbage.
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.04 g |
| Leucine | 0.05 g |
| Lysine | 0.05 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.02 g |
| Valine | 0.05 g |
| Arginine | 0.09 g |
| Histidine | 0.03 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.35 g |
| Glycine | 0.04 g |
| Proline | 0.06 g |
| Serine | 0.06 g |
FAQ
Is pickled cabbage the same as sauerkraut?
In common usage, yes. 'Sauerkraut' is the German term for fermented cabbage, while 'pickled cabbage' can sometimes refer to vinegar-brined cabbage. True traditional sauerkraut is fermented, not vinegar-pickled.
How long does it last after opening?
Once opened, keep it submerged in its brine in an airtight container in the refrigerator. It will maintain quality for several weeks to a few months, as the acidity and salt act as preservatives.
Can I use it in cooking?
Absolutely. While often eaten raw as a condiment, it's a star ingredient in cooked dishes like stews, casseroles, and braises, where its tanginess mellows and deepens the overall flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.46 kcal/g · 7% calories from protein · 2.1 g fiber · 7.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.