Red Cabbage (Cooked, Boiled, Drained, With Salt)
Red cabbage, when cooked, boiled, and drained with a bit of salt, offers a nutritious and flavorful addition to various dishes. This vibrant vegetable provides essential vitamins, minerals, and dietary fiber, making it an excellent choice for a health-conscious diet. Below is a detailed breakdown of the nutritional value and health benefits that red cabbage brings to your table:
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 29 kcal |
| Protein | 1.51 g |
| Total Fat | 0.09 g |
| Saturated Fat | 0.011 g |
| Carbohydrates | 6.94 g |
| Dietary Fiber | 2.6 g |
| Sugars | 3.32 g |
| Calcium | 42.0 mg |
| Iron | 0.66 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 33.0 mg |
| Potassium | 262.0 mg |
| Sodium | 28.0 mg |
| Zinc | 0.25 mg |
| Copper | 0.054 mcg |
| Manganese | 0.223 mg |
| Selenium | 2.3 mcg |
| Vitamin C | 34.4 mg |
| Thiamine (Vitamin B1) | 0.071 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 0.382 mg |
| Vitamin B6 | 0.225 mg |
| Folate (Vitamin B9) | 24.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Red Cabbage
Red cabbage, often seen as a colorful and versatile ingredient, is not only visually appealing but also packed with nutrients that support overall health. It is a great source of dietary fiber, promoting good digestion and a healthy gut. The vegetable is low in calories, making it a great addition to weight management plans.
Rich in vitamin C, red cabbage supports a healthy immune system and helps protect the body from oxidative stress. The potassium content in red cabbage contributes to heart health by supporting proper heart function and blood pressure regulation. It is also a source of folate, a vital nutrient for cell function and particularly important for pregnant women.
For those looking to boost their intake of antioxidants, red cabbage provides beneficial compounds like flavonoids and anthocyanins, which may help reduce inflammation and lower the risk of chronic diseases. Additionally, its iron and magnesium content support energy levels and muscle function.
Dietary Preferences & Allergen Information
- Dietary Preferences: Red cabbage is naturally gluten-free, vegan, and vegetarian-friendly, making it suitable for a variety of dietary restrictions.
- Allergen Information: This ingredient is free from common allergens, such as dairy, nuts, and soy. However, always check for specific preparation methods that might introduce cross-contamination risks.
How to Incorporate Red Cabbage into Your Diet
Red cabbage can be used in a wide variety of dishes, ranging from simple sides to hearty stews. It pairs well with meats like pork, beef, and chicken, adding a sweet and savory crunch. You can enjoy it in salads, stir-fries, soups, or even as a pickled garnish to add zest to sandwiches and burgers.
For a classic dish, try braising red cabbage with apples and a splash of vinegar, or make a warm salad by tossing it with olive oil, lemon, and roasted nuts. The possibilities are endless, and with its health benefits, itβs a vegetable worth adding to your weekly menu.
Conclusion
Red cabbage, in its cooked, boiled, and drained form, offers a plethora of nutritional benefits while enhancing the flavor and color of many dishes. Whether you’re looking to boost your intake of vitamins, fiber, or antioxidants, this humble vegetable proves to be a valuable addition to any meal. With its versatility in the kitchen and health-promoting properties, red cabbage is an ingredient you should not overlook in your quest for a balanced, nourishing diet.
