Raw Cabbage – Nutritional Information
Cabbage, a versatile vegetable often used in salads, stews, and slaws, provides numerous health benefits. It is low in calories, making it a great choice for those looking to maintain a healthy diet. Additionally, it contains a variety of essential vitamins and minerals that promote overall well-being. Below is the detailed nutritional profile of raw cabbage:
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 25.0 kcal |
| Protein | 1.28 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.034 g |
| Carbohydrates | 5.8 g |
| Fiber | 2.5 g |
| Sugar | 3.2 g |
| Calcium | 40.0 mg |
| Iron | 0.47 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 26.0 mg |
| Potassium | 170.0 mg |
| Sodium | 18.0 mg |
| Zinc | 0.18 mg |
| Copper | 0.019 mcg |
| Manganese | 0.16 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 36.6 mg |
| Thiamine (Vitamin B1) | 0.061 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.234 mg |
| Vitamin B6 | 0.124 mg |
| Folate | 43.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Raw Cabbage
Raw cabbage is a rich source of vitamin C, a powerful antioxidant that helps boost the immune system, promote healthy skin, and improve the body’s ability to heal wounds. Its high fiber content aids in digestion and supports gut health, while its low calorie count makes it an excellent choice for weight management. Cabbage is also a good source of potassium, which is important for maintaining healthy blood pressure levels.
Additionally, the presence of minerals such as calcium, iron, and magnesium helps support strong bones, maintain proper muscle function, and ensure the proper functioning of enzymatic processes within the body.
Allergen Information
Cabbage is naturally free from common allergens, making it a safe addition to most diets. However, individuals with specific sensitivities to cruciferous vegetables, like those with thyroid issues or iodine sensitivities, may need to monitor their intake.
Dietary Preferences
Raw cabbage is a highly versatile ingredient suitable for a wide range of dietary preferences. It is naturally:
- Vegan and Vegetarian
- Gluten-free
- Low-carb
- Keto-friendly
It can be enjoyed in various preparations, including raw in salads or as part of fermented dishes like sauerkraut, or cooked in stir-fries and stews. Cabbage’s crunchy texture and mild flavor make it an excellent base for numerous dishes, offering both nutritional value and versatility.
Conclusion
Raw cabbage is a nutritious, low-calorie vegetable that offers a variety of health benefits. Rich in vitamins, minerals, and fiber, it supports overall health, particularly digestive and immune system health. With its wide array of health benefits and ease of inclusion in various dishes, cabbage is a must-have vegetable for those looking to enrich their diet. Whether enjoyed raw, fermented, or cooked, it brings both flavor and nutrition to the table.
