Cabbage, green, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Green cabbage is a crisp, leafy vegetable with a mild, slightly peppery flavor that turns sweeter when cooked. Its tightly packed leaves offer a satisfying crunch when raw and a tender, silky texture when braised or steamed. At just 31 calories per 100g, it's an exceptionally low-energy-density food packed with vitamin K and vitamin C.
💚 Why it's loved
People love cabbage for its incredible versatility and mild, adaptable flavor that absorbs dressings and seasonings beautifully. It's a budget-friendly staple that can be shredded into slaws, fermented into sauerkraut, or simply sautéed with garlic for a quick side.
⚠️ Watch-outs & how to enjoy it better
Some find raw cabbage can cause gas or bloating due to its raffinose content and high fiber. Those with thyroid conditions may be advised to moderate intake of raw cruciferous vegetables, though cooking significantly reduces goitrogenic compounds. To counteract digestive discomfort, try finely shredding it, fermenting it, or cooking it lightly.
Key benefits
- Very low in calories (31 kcal/100g) for volume eating
- Excellent source of vitamin K (over 50% DV per cup)
- Good source of vitamin C (about 30% DV per cup)
- Contains glucosinolates, sulfur compounds studied for health benefits
- High water content aids hydration and satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's heaviest cabbage ever recorded weighed 138.25 pounds (62.7 kg), grown by William Collis in 2017 in Alaska.
Full nutrition (scales with serving)
| Water | 91.9 g |
| Energy (Atwater General Factors) | 31.4 kcal |
| Energy (Atwater Specific Factors) | 27.9 kcal |
| Nitrogen | 0.15 g |
| Protein | 0.96 g |
| Total lipid (fat) | 0.23 g |
| Ash | 0.56 g |
| Carbohydrate, by difference | 6.4 g |
| Calcium, Ca | 41.8 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 13.9 mg |
| Phosphorus, P | 26.9 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 16.1 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.25 mg |
| Molybdenum, Mo | 6.9 ug |
| Vitamin C, total ascorbic acid | 40.3 mg |
| Vitamin B-6 | 0.14 mg |
| Vitamin K (phylloquinone) | 59.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
FAQ
Is green cabbage the same as Napa cabbage?
No. Green cabbage has dense, smooth leaves and a round head, while Napa cabbage (Chinese cabbage) has crinkly, pale leaves and an oblong shape. They are different cultivars of Brassica oleracea.
How do I store a cut head of cabbage?
Wrap the cut side tightly in plastic wrap or place it in a sealed container in the refrigerator. It will keep for up to a week. You can also shred it and freeze it for later use in soups or stir-fries.
Does cooking cabbage destroy its nutrients?
Some heat-sensitive vitamins like vitamin C can be reduced, but cooking can increase the availability of other antioxidants and make the glucosinolates more bioavailable. Steaming or stir-frying are generally better for nutrient retention than boiling.