📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 25 kcal | 1% | |
| Carbohydrates | 5.8g | 2% | |
| Dietary fibre | 2.5g | 9% | |
| Sugars | 3.2g | — | |
| Glycaemic Index (GI) | 10 — Low | — | |
| Vitamin C | 36.6mg | 41% | |
| Vitamin K | 76µg | 63% | |
| Folate | 43µg | 11% | |
| Potassium | 170mg | 4% | |
| Glucosinolates | 35mg | — | |
| Anthocyanins (red) | varies | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Cabbage is one of the richest sources of glucosinolates — compounds that convert to isothiocyanates and sulforaphane during digestion, triggering cancer cell apoptosis and reducing tumour growth in numerous clinical studies.
Fermented cabbage (sauerkraut, kimchi) contains billions of live Lactobacillus bacteria per serve — among the most probiotic-rich foods available. Even raw cabbage provides prebiotic fibre that feeds beneficial gut bacteria.
Red cabbage's anthocyanins and all varieties' glucosinolates reduce systemic inflammation markers — with red cabbage showing the strongest effect due to its high anthocyanin concentration (the same compounds found in blueberries).
At just 25 calories per 100g — one of the lowest of any vegetable — with meaningful fibre and water content, cabbage is exceptionally filling per calorie. It is a cornerstone food in virtually every successful clinical weight-loss programme.
⚠️ Who should limit or avoid this food
Cabbage provides 63% of daily vitamin K — very high. Sudden large changes in cabbage intake (including sauerkraut) can significantly reduce warfarin effectiveness. Maintain strictly consistent intake.
Cabbage contains goitrogens that may suppress thyroid function at high raw doses. People with hypothyroidism should cook cabbage rather than eating large amounts raw, and maintain consistent intake.
Cabbage is moderate-high in FODMAPs (particularly fructans). People with IBS may experience significant bloating and gas from large servings. Savoy cabbage tends to be better tolerated than green cabbage.
Sauerkraut and kimchi have even higher vitamin K than raw cabbage due to concentration during fermentation. People on anticoagulants should be particularly cautious with fermented cabbage products.
🔬 Possible side effects or risks
Cabbage is famous for causing gas due to its raffinose (a complex sugar) and sulphur-containing glucosinolate content. Cooking significantly reduces this effect. Chewing thoroughly and eating slowly also helps.
Boiling cabbage releases hydrogen sulphide gas, producing the characteristic unpleasant smell. Steaming, roasting or stir-frying produces significantly less odour while retaining more nutrients.
63% of daily vitamin K can meaningfully reduce warfarin effectiveness. Maintain consistent intake and inform your doctor of regular cabbage consumption.
🛒 How to select fresh cabbage
A fresh cabbage feels dense and heavy for its size. Pick it up — it should feel solid throughout with no give when squeezed. Light, spongy or hollow-feeling cabbages have dehydrated and lost quality.
Outer leaves should be firmly attached and vibrant in colour. Loose, wilted, yellowing or black-spotted outer leaves indicate age. Some slight outer leaf browning is normal — the inner leaves are usually fine — but excessive damage means significant quality loss.
If the stem is cut, it should be white and moist-looking. A brown, dry or hollow cut stem means the cabbage was harvested and stored too long. A fresh cut stem that is bright white is a reliable sign of recent harvest.
🧊 Storage tips & shelf life
Whole cabbage keeps surprisingly well at cool room temperature for 1–2 days. Ideal if your fridge is full. Keep out of direct light and heat.
Whole cabbage stores exceptionally well in the fridge — weeks, not days. Keep outer leaves on as protection. Cut cabbage: wrap tightly and use within 3–5 days. Cut edge will brown — just remove the layer before using.
Shred, blanch 90 seconds, ice bath, dry thoroughly, freeze in portions. Texture softens but ideal for cooked dishes — soups, stir-fries, colcannon. Not suitable for raw salads after freezing.
📖 About cabbage — complete guide
Cabbage is arguably the world's most historically important vegetable after the potato — it fed European populations through winters for centuries, provided sailors with vitamin C (as fermented sauerkraut) during long ocean voyages, and remains one of the least expensive sources of meaningful nutrition available today. Modern nutritional research has confirmed what traditional medical systems long suspected: cabbage's glucosinolate compounds have genuine anti-cancer activity, and fermented cabbage is among the richest dietary sources of probiotic bacteria.
Red cabbage deserves special attention as a distinct nutritional product from green cabbage. The deep purple-red colour comes from anthocyanins — the same class of antioxidants found in blueberries and cherries — which red cabbage provides in significant quantities. Research published in the Journal of Agricultural and Food Chemistry found red cabbage has approximately 6–8 times the antioxidant activity of green cabbage. Red cabbage is also notable for its stability during cooking: unlike most anthocyanin-rich foods, red cabbage's pigments are relatively heat-stable and retain much of their antioxidant activity after cooking.