Cabbage Health Benefits: 9 Science-Backed Reasons to Eat More Cabbage

Cabbage is one of the most nutrient-dense vegetables you can add to your diet, yet it often gets overlooked in favor of trendier greens. This humble cruciferous vegetable is packed with vitamins, minerals, and powerful plant compounds that can significantly benefit your health.

Belonging to the Brassica family alongside broccoli, Brussels sprouts, and kale, cabbage comes in various colors including green, red, purple, and white. Whether you enjoy it raw in coleslaw, fermented as sauerkraut, or cooked in your favorite dishes, cabbage offers remarkable nutritional value at an affordable price.

In this comprehensive guide, we’ll explore nine evidence-based health benefits of cabbage and explain why this versatile vegetable deserves more attention in your meal planning.

1. Exceptional Nutritional Profile with Low Calories

Cabbage delivers an impressive array of nutrients while being extremely low in calories, making it an ideal food for those watching their weight or simply seeking nutrient-dense options.

One cup (89 grams) of raw green cabbage provides:

• Calories: 22
• Protein: 1 gram
• Fiber: 2 grams
• Vitamin K: 56% of the Daily Value
• Vitamin C: 36% of the Daily Value
• Folate: 10% of the Daily Value
• Manganese: 6% of the Daily Value
• Vitamin B6: 6% of the Daily Value
• Calcium: 3% of the Daily Value
• Potassium: 3% of the Daily Value
• Magnesium: 3% of the Daily Value

Beyond these macronutrients, cabbage contains smaller amounts of vitamin A, iron, and riboflavin. The vitamin B6 and folate content is particularly noteworthy, as these nutrients play crucial roles in energy metabolism and nervous system function.

Cabbage is also rich in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds that protect your cells from oxidative damage caused by free radicals.

2. Powerful Anti-Inflammatory Properties

While acute inflammation serves as your body’s natural defense mechanism against injury and infection, chronic inflammation is linked to serious health conditions including heart disease, rheumatoid arthritis, and inflammatory bowel disease.

Cabbage and other cruciferous vegetables contain numerous antioxidants that have been scientifically shown to reduce chronic inflammation. Research involving young adults has demonstrated that consuming more cruciferous vegetables can lower certain blood markers associated with inflammation.

One study examining over 1,000 women found that those who ate the highest amounts of cruciferous vegetables had significantly lower inflammation levels compared to those who consumed the least.

The anti-inflammatory effects of cabbage are attributed to compounds like sulforaphane and kaempferol, potent antioxidants that help combat inflammation at the cellular level.

3. Rich in Vitamin C for Immune Support and More

Cabbage stands out as an excellent source of vitamin C, also known as ascorbic acid, a water-soluble vitamin essential for numerous bodily functions.

Vitamin C is necessary for collagen production, the most abundant protein in your body. Collagen provides structure and flexibility to your skin while supporting proper function of bones, muscles, and blood vessels.

Additionally, vitamin C enhances your body’s ability to absorb non-heme iron, the type of iron found in plant-based foods. This is particularly important for vegetarians and vegans who rely on plant sources for iron intake.

As a powerful antioxidant, vitamin C has been extensively studied for its potential role in cancer prevention. Research suggests that diets high in vitamin C-rich foods are associated with a reduced risk of certain cancers, though more controlled studies are needed to confirm these effects.

Red cabbage contains even more vitamin C than green cabbage. One cup of chopped red cabbage delivers 56% of the recommended daily intake for vitamin C—equivalent to the amount found in a small orange.

4. Promotes Digestive Health and Regularity

If improving digestive health is a priority, cabbage should be high on your list of beneficial foods.

This crunchy vegetable is loaded with gut-friendly insoluble fiber, a type of carbohydrate that cannot be broken down in the intestines. Insoluble fiber adds bulk to stool and promotes regular bowel movements, helping prevent constipation and supporting overall digestive system health.

Cabbage also contains soluble fiber, which serves as fuel for beneficial gut bacteria such as Bifidobacteria and Lactobacilli. These friendly bacteria play crucial roles in protecting your immune system and producing essential nutrients including vitamins K2 and B12.

By feeding these beneficial microorganisms, the fiber in cabbage helps maintain a healthy gut microbiome, which is increasingly recognized as fundamental to overall health and wellbeing.

5. Supports Cardiovascular Health

Red cabbage contains powerful compounds called anthocyanins, which give the vegetable its distinctive purple color. These plant pigments belong to the flavonoid family and have been extensively studied for their heart-protective benefits.

Multiple studies have established a connection between foods rich in anthocyanins and reduced risk of heart disease. Research involving nearly 94,000 women found that those with higher intake of anthocyanin-rich foods had a significantly lower risk of heart attack.

Another comprehensive analysis of 15 observational studies reported similar findings, showing that increased flavonoid intake was associated with substantially lower risk of dying from heart disease.

Anthocyanins have also been shown to reduce blood pressure and lower LDL (bad) cholesterol levels. The anti-inflammatory properties of these compounds likely contribute to their protective effect against heart disease.

With more than 36 different types of potent anthocyanins, red cabbage is an excellent choice for supporting heart health.

6. May Help Lower Blood Pressure

High blood pressure affects over one billion people globally and represents a major risk factor for heart disease and stroke.

While doctors traditionally advise patients to reduce salt intake, increasing dietary potassium is equally important for blood pressure management.

Potassium is an essential mineral and electrolyte that helps regulate blood pressure by counteracting sodium’s effects in the body. It promotes sodium excretion through urine and relaxes blood vessel walls, both of which help lower blood pressure.

Modern diets tend to be too high in sodium and too low in potassium. Red cabbage provides a good source of potassium, delivering 9% of the Daily Value in a 2-cup serving.

Incorporating more potassium-rich foods like cabbage into your diet is a natural, delicious way to help lower high blood pressure and maintain it within a healthy range.

7. Helps Reduce Cholesterol Levels

While cholesterol is essential for proper body function—including hormone synthesis and vitamin D production—elevated levels of LDL (bad) cholesterol increase the risk of heart disease.

Cabbage contains two substances that can help decrease LDL cholesterol levels:

Soluble Fiber

Soluble fiber helps lower LDL cholesterol by binding with cholesterol in the digestive tract, preventing its absorption into the bloodstream. A systematic review and meta-analysis demonstrated significant reductions in both LDL and total cholesterol with soluble fiber supplementation.

Approximately 40% of the fiber in cabbage is soluble, making it an effective dietary tool for cholesterol management.

Plant Sterols

Cabbage contains phytosterols (plant sterols), compounds structurally similar to cholesterol that block cholesterol absorption in the digestive tract. Research from the American Heart Association shows that consuming 2-3 grams of plant stanol esters daily can reduce LDL cholesterol by 9-12%.

8. Excellent Source of Vitamin K for Blood Clotting and Bone Health

Vitamin K is a collection of fat-soluble vitamins that play critical roles throughout the body. These vitamins are divided into two main categories:

• Vitamin K1 (phylloquinone): Found primarily in plant sources
• Vitamin K2 (menaquinone): Found in animal sources, fermented foods, and produced by gut bacteria

Cabbage is an outstanding source of vitamin K1, providing 56% of the Daily Value in just one cup.

One of vitamin K’s most important functions is serving as a cofactor for enzymes responsible for blood clotting. Without adequate vitamin K, your blood’s ability to clot properly would be compromised, increasing the risk of excessive bleeding.

Vitamin K also plays a role in bone metabolism and may help maintain strong, healthy bones as you age.

9. Is Cabbage High in Fiber? Understanding the Fiber Content

Yes, cabbage is considered a good source of dietary fiber. With 2 grams of fiber per cup of raw cabbage, it provides both soluble and insoluble fiber types that offer different health benefits.

The fiber content in cabbage contributes to:

• Improved digestive regularity
• Enhanced satiety and weight management
• Better blood sugar control
• Lower cholesterol levels
• Healthier gut microbiome

For individuals looking to increase their fiber intake, cabbage is an affordable, versatile option that can be easily incorporated into various meals throughout the day.

How to Add More Cabbage to Your Diet

One of cabbage’s greatest advantages is its versatility and affordability. This cruciferous vegetable can be prepared in numerous ways:

• Raw: Shredded in coleslaw or salads for maximum vitamin C content
• Fermented: As sauerkraut or kimchi for probiotic benefits
• Cooked: Sautéed, steamed, roasted, or added to soups and stews
• Braised: Slow-cooked with apples and spices for a sweet and savory side dish
• Juiced: Combined with other vegetables for a nutrient-dense beverage

Green cabbage tends to have a milder flavor, making it ideal for those new to eating cabbage, while red cabbage offers a slightly peppery taste and more anthocyanins. Savoy cabbage, with its crinkled leaves, has a more delicate texture perfect for wraps and rolls.

Frequently Asked Questions About Cabbage Nutrition

Is raw or cooked cabbage healthier?

Both raw and cooked cabbage offer health benefits, but they differ slightly in nutrient content. Raw cabbage retains more vitamin C, which can be reduced by heat. However, cooking cabbage may increase the availability of certain antioxidants and make it easier to digest for some people. For maximum benefits, include both raw and cooked cabbage in your diet.

Can you eat too much cabbage?

While cabbage is highly nutritious, eating excessive amounts may cause digestive discomfort, including bloating and gas, due to its fiber and sulfur compound content. Additionally, cabbage contains goitrogens, which in very large amounts could interfere with thyroid function. However, these effects are typically only a concern when consumed in excessive quantities. Moderate consumption as part of a varied diet is safe and beneficial for most people.

Does cabbage lose nutrients when cooked?

Some nutrient loss occurs during cooking, particularly with water-soluble vitamins like vitamin C and B vitamins. To minimize nutrient loss, use cooking methods like steaming, stir-frying, or roasting rather than boiling. If you do boil cabbage, use minimal water and consider using the cooking liquid in soups or sauces to retain nutrients.

Conclusion

Cabbage is truly an exceptional vegetable that deserves more recognition for its impressive health benefits. With its outstanding nutrient profile—especially high levels of vitamins C and K—combined with powerful antioxidants and beneficial fiber, cabbage offers numerous advantages for overall health.

Research suggests that regular cabbage consumption may help lower the risk of certain diseases, improve digestive function, reduce inflammation, support heart health, and maintain healthy blood pressure and cholesterol levels.

Best of all, cabbage is affordable, widely available, and incredibly versatile in the kitchen. Whether you prefer it raw, cooked, or fermented, adding more cabbage to your diet is a simple, delicious way to enhance your nutritional intake and support long-term health.

Consider making cabbage a regular part of your meal planning. Your body—and your wallet—will thank you for this nutritious, budget-friendly choice.

Sources:

• PubMed Central – National Institutes of Health
• FoodData Central – U.S. Department of Agriculture
• Office of Dietary Supplements – National Institutes of Health
• Centers for Disease Control and Prevention
• American Heart Association
• National Institutes of Health