Freshly Harvested Raw Cabbage: Nutritional Overview
Cabbage, a common and versatile vegetable, is not only delicious but also offers a wealth of nutritional benefits. When freshly harvested, cabbage is packed with vital nutrients that support overall health. Whether you’re preparing a crisp salad, adding it to soups, or sautéing it as a side dish, cabbage is a great choice for a healthy meal.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 24 kcal |
| Protein | 1.21 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.02 g |
| Carbohydrates | 5.37 g |
| Dietary Fiber | 2.3 g |
| Sugars | 0.0 g |
| Calcium | 47.0 mg |
| Iron | 0.56 mg |
| Magnesium | 15.0 mg |
| Phosphorus | 23.0 mg |
| Potassium | 246.0 mg |
| Sodium | 18.0 mg |
| Zinc | 0.18 mg |
| Copper | 23.0 mcg |
| Manganese | 0.159 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 51.0 mg |
| Thiamine (B1) | 0.05 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.3 mg |
| Vitamin B6 | 0.095 mg |
| Folate (B9) | 57.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cabbage is naturally free from common allergens like gluten, dairy, and nuts. It’s a safe addition to most diets and is especially suitable for those following vegetarian, vegan, and gluten-free diets. However, as with any vegetable, if you have specific sensitivities or digestive issues, it’s always advisable to consult with a healthcare professional.
Dietary Preferences
Cabbage is an excellent choice for a variety of dietary preferences, including:
- Low-calorie diets: With only 24 calories per 100g serving, cabbage is ideal for anyone looking to maintain or lose weight.
- High fiber diets: The 2.3 grams of dietary fiber per serving make it beneficial for digestive health and maintaining blood sugar levels.
- Vegan/Vegetarian diets: Cabbage is a plant-based food rich in vitamins and minerals, making it a valuable ingredient in vegan and vegetarian meals.
- Low-carb diets: With only 5.37 grams of carbohydrates, cabbage fits well into low-carb and ketogenic diets.
Culinary Tips and Advice
Fresh cabbage can be enjoyed in a wide array of dishes. To preserve its nutrients, it’s best to cook cabbage lightly or enjoy it raw in salads and slaws. A gentle sauté or steaming will help retain its vibrant green color and nutritional content. To add flavor, try pairing cabbage with herbs, vinegar, or a touch of lemon. You can also use cabbage as a wrap or in place of lettuce for a low-calorie alternative to traditional sandwiches and tacos.
For those looking to boost their vitamin C intake, cabbage is a fantastic addition. It provides more than half of the recommended daily value of vitamin C per serving, supporting immune health, skin care, and collagen production.
Cabbage is also a versatile vegetable, easily combined with other ingredients like carrots, onions, and potatoes to create hearty and nourishing dishes. If you’re making a cabbage soup, stew, or stir-fry, consider pairing it with other fiber-rich vegetables for a satisfying and nutrient-dense meal.
Conclusion
Freshly harvested cabbage is an underrated nutritional powerhouse. Packed with vitamins, minerals, and fiber, it’s a great addition to almost any meal. Whether you’re looking to enhance your diet with more fiber, improve your vitamin intake, or simply enjoy a crunchy, low-calorie vegetable, cabbage offers versatility and a variety of health benefits. This humble vegetable proves that healthy eating doesn’t need to be complicated—just a few simple ingredients can help you nourish your body in the most delicious way possible.
Incorporate cabbage into your next meal to experience the full spectrum of its health benefits, from boosting immunity with vitamin C to improving digestion with fiber. With its low calorie count and rich nutritional profile, cabbage is a fantastic way to stay nourished and energized throughout the day!
