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Nutritious Salted Cabbage: Low-Cal, High-Fiber Veggie for Healthy Meals

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Cabbage (Common, CKD, Blended with Salt)

Cabbage is a versatile, nutrient-rich vegetable often enjoyed in salads, soups, and as a side dish. When prepared with salt, it not only adds flavor but also enhances its natural properties. Below is a detailed breakdown of the nutritional value and health benefits of cabbage in its salted form.

Nutritional Information (per 100g)

Nutrient Amount
Energy 23 kcal
Protein 1.27 g
Total Fat 0.06 g
Saturated Fat 0.0 g
Carbohydrates 5.51 g
Fiber 1.9 g
Sugars 2.79 g
Calcium 48 mg
Iron 0.17 mg
Magnesium 15 mg
Phosphorus 33 mg
Potassium 196 mg
Sodium 255 mg
Zinc 0.2 mg
Copper 0.017 mg
Manganese 0.205 mg
Selenium 0.6 mcg
Vitamin C 37.5 mg
Thiamine (B1) 0.061 mg
Riboflavin (B2) 0.038 mg
Niacin (B3) 0.248 mg
Vitamin B6 0.112 mg
Folate (B9) 30 mcg
Vitamin B12 0.0 mcg
Vitamin A 4.0 mcg
Vitamin E 0.14 mg
Vitamin D2 0.0 mcg

Allergen Information

Cabbage is naturally free of common allergens, making it a safe choice for most individuals. However, be mindful of any added ingredients, such as salt, which may not be suitable for individuals on a sodium-restricted diet. Always check the ingredient list if the cabbage is part of a processed or packaged product.

Dietary Preferences

  • Low Calorie: With only 23 kcal per 100 grams, cabbage is an excellent choice for those looking to maintain a healthy weight.
  • Vegan: Cabbage is plant-based, making it suitable for vegan and vegetarian diets.
  • Gluten-Free: Naturally gluten-free, cabbage is ideal for individuals with celiac disease or gluten sensitivities.
  • Low in Fat: This vegetable contains very little fat, making it a heart-healthy option.
  • High in Fiber: With 1.9g of fiber per 100g serving, cabbage aids in digestion and promotes gut health.

Health Benefits

Cabbage is rich in vitamins and minerals, particularly Vitamin C, which is essential for immune function, skin health, and collagen production. It is also a good source of folate, which supports cellular function and helps prevent neural tube defects during pregnancy. Additionally, the high potassium content supports heart health and proper muscle function. The fiber in cabbage helps regulate bowel movements and may contribute to weight management by promoting feelings of fullness.

The presence of antioxidants, such as vitamin C and manganese, provides protection against oxidative stress, while the modest amounts of calcium and magnesium contribute to bone health. Cabbage is also known for its anti-inflammatory properties, which may help reduce the risk of chronic diseases.

Cooking Tips and Advice

Cabbage can be enjoyed in many different ways. Whether you prefer it raw in a coleslaw, cooked in a stir-fry, or simmered in soups and stews, this vegetable provides great versatility in the kitchen. When preparing cabbage, consider pairing it with complementary flavors like garlic, onions, vinegar, or olive oil for an added boost of taste.

For a more flavorful dish, try lightly sautรฉing cabbage with olive oil and a pinch of salt, or tossing it with your favorite herbs and spices. If you’re looking to reduce sodium intake, use salt sparingly or substitute with herbs like thyme, dill, or basil.

Conclusion

Cabbage is a nutritional powerhouse that is low in calories, rich in vitamins and minerals, and versatile enough to suit a variety of dishes and dietary needs. Whether you are incorporating it into a salad, soup, or stir-fry, cabbage offers numerous health benefits, including supporting heart health, boosting the immune system, and promoting digestive health. By choosing cabbage, you’re not only nourishing your body but also embracing a simple, yet flavorful ingredient that can be enjoyed in countless culinary creations.

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