Cabbage, red
Category: Vegetables & Vegetable Products Method: Cooked, Boiled Characteristics: Drained, With Salt
Nutrition Highlights
Serving Size
Calories
6.4
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 6.1 (95.7%) |
| Protein | 1.3 (20.8%) |
| Fat | 0.2 (2.8%) |
| Total | 6.4 (100%) |
Serving: 1 leaf [22g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 20 (90.8%) |
| Carbohydrate | 1.5 (6.9%) |
| Protein | 0.3 (1.5%) |
| Ash | 0.1 (0.6%) |
| Fat | 0.02 (0.1%) |
| Total | 22 (100%) |
Serving: 1 leaf [22g]
Benefits
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High in vitamin C and vitamin K which are antioxidants that protect cells from damage. Vitamin C also aids in iron absorption
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Contains fiber which aids digestion and makes you feel full for longer. The fiber in cabbage can also help lower cholesterol levels
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Rich in phytonutrients like kaempferol and quercetin which have anti-inflammatory properties. These phytonutrients may help reduce the risk of chronic diseases
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Low in calories at only 25 calories per cup cooked. A filling, low calorie option for a diet
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Boiling helps retain nutrients like vitamins C and K better than other cooking methods like frying. The salt added also enhances the vegetable's natural flavors
Risks
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High in vitamin C and fiber but also contains moderate amounts of vitamin K which could interact with blood thinning medications
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Contains compounds like sulforaphane and indole-3-carbinol that may interfere with thyroid medication
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Can cause gas and bloating for people sensitive to its fiber and fermentable carbohydrate content
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Cooking and salting increases sodium content which is a concern for those needing to watch sodium intake
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Like other cruciferous vegetables, raw cabbage contains goitrogens which can potentially interfere with iodine uptake, but cooking helps reduce this effect
Additional Information
Cabbage, red, cooked, boiled, drained, with salt is a highly nutritious vegetable that offers several health benefits. It belongs to the cruciferous vegetable family, which includes other nutrient-dense vegetables like broccoli, kale, and Brussels sprouts. This particular type of cabbage is characterized by its vibrant red color, which is indicative of its rich antioxidant content.
One of the primary nutritional benefits of red cabbage is its high vitamin C content. A one-cup serving provides approximately 85% of the recommended daily intake of vitamin C, which is crucial for immune function, collagen synthesis, and antioxidant protection. Vitamin C also aids in iron absorption, making red cabbage an excellent choice for individuals seeking to enhance their iron levels.
Red cabbage is also a good source of dietary fiber, offering around 4 grams per cup. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Additionally, a high-fiber diet has been linked to a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Furthermore, red cabbage contains various antioxidants, including anthocyanins, which contribute to its vibrant color. These antioxidants help protect the body against oxidative stress and inflammation, which are implicated in the development of chronic diseases such as heart disease and cancer. Consuming a diet rich in antioxidants can help neutralize harmful free radicals and promote overall health.
Red cabbage is also a good source of vitamin K, providing approximately 28% of the recommended daily intake per cup. Vitamin K is essential for blood clotting and bone health. Adequate vitamin K intake has been associated with a reduced risk of bone fractures and osteoporosis.
Despite its numerous nutritional benefits, there are a few risks associated with consuming red cabbage, particularly when it is cooked, boiled, drained, and seasoned with salt. The cooking process may cause some loss of heat-sensitive nutrients, such as vitamin C. To minimize nutrient loss, it is advisable to cook red cabbage using methods that preserve its nutritional value, such as steaming or stir-frying.
Additionally, the inclusion of salt in the preparation of red cabbage can contribute to increased sodium intake. While sodium is an essential mineral, excessive consumption can lead to high blood pressure and an increased risk of heart disease. It is important to moderate salt usage and consider alternative seasonings, such as herbs and spices, to enhance the flavor of red cabbage.
In conclusion, red cabbage, when cooked, boiled, drained, and seasoned with salt, offers numerous nutritional benefits. It is a rich source of vitamin C, dietary fiber, antioxidants, and vitamin K. Regular consumption of red cabbage can support immune function, digestive health, and provide protection against chronic diseases. However, it is important to be mindful of cooking methods and salt usage to maximize its nutritional value and minimize potential risks.