Cabbage (Cooked, Boiled, Drained with Salt) – Nutritional Information
Cabbage, when cooked, boiled, and drained with salt, offers a nutritious and low-calorie addition to a variety of dishes. This vegetable is rich in essential vitamins, minerals, and dietary fiber, making it a valuable part of a balanced diet.
Nutritional Breakdown
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 1.27 g |
| Total Fat | 0.06 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 5.51 g |
| Dietary 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 | 8 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 | 30 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Considerations
Cabbage is a powerhouse of nutrients with a minimal amount of calories. Its high vitamin C content makes it excellent for immune support, while the fiber helps promote healthy digestion. The low sodium content (just 8 mg) makes it a great addition to heart-healthy diets.
- Dietary Fiber: At 1.9 grams per serving, cabbage helps in maintaining digestive health and provides satiety.
- Vitamins & Minerals: This vegetable is particularly rich in vitamin C, which aids in collagen production and overall skin health. It also contains key minerals such as calcium, iron, and magnesium, which are vital for bone and muscle function.
- Low in Fat: With only 0.06 grams of fat and no saturated fat, cabbage can be a favorable choice for those managing fat intake.
Allergen Information
Cabbage is naturally free from common allergens such as gluten, dairy, nuts, and soy. However, itβs always advisable to check for any additional ingredients or preparation methods, such as added seasonings or salt, that may trigger sensitivities.
Dietary Preferences
- Vegan: Cabbage is a 100% plant-based food, making it suitable for vegans.
- Gluten-Free: Cabbage contains no gluten, making it safe for those with gluten sensitivity or celiac disease.
- Low-Sodium: Ideal for low-sodium diets, as it contains a very minimal amount of sodium (8 mg).
- Low-Fat: A great choice for those following low-fat or heart-healthy diets.
Advice for Preparation
When preparing cabbage, be mindful of the cooking time. Overcooking may result in a loss of nutrients, particularly vitamin C. Steaming or lightly boiling cabbage can help preserve its health benefits. It pairs well with other vegetables, meats, and can be added to salads, soups, or served as a side dish.
Conclusion
Cabbage, when cooked and drained, is a nutritious, low-calorie vegetable that provides essential vitamins, minerals, and dietary fiber. Its versatility in the kitchen makes it a great option for a variety of diets, and its health benefits make it an excellent choice for anyone looking to maintain a balanced and healthy lifestyle. Whether enjoyed in a salad, a soup, or simply as a side dish, cabbage is a great way to boost nutrition while keeping your meal light and wholesome.
