Red Cabbage (Raw)
Red cabbage, often celebrated for its vibrant color and crisp texture, is a nutrient-rich vegetable that can add a delightful crunch to salads, slaws, and stir-fries. Known for its mild, slightly peppery flavor, red cabbage is not only an excellent addition to various dishes but also a healthy choice packed with vitamins, minerals, and antioxidants.
Nutritional Information (per 100g of Raw Red Cabbage)
| Nutrient | Amount |
|---|---|
| Energy | 31 kcal |
| Protein | 1.43 g |
| Total Fat | 0.16 g |
| Saturated Fat | 0.021 g |
| Carbohydrates | 7.37 g |
| Fiber | 2.1 g |
| Sugar | 3.83 g |
| Calcium | 45 mg |
| Iron | 0.8 mg |
| Magnesium | 16 mg |
| Phosphorus | 30 mg |
| Potassium | 243 mg |
| Sodium | 27 mg |
| Zinc | 0.22 mg |
| Copper | 0.017 mg |
| Manganese | 0.243 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 57 mg |
| Thiamin (B1) | 0.064 mg |
| Riboflavin (B2) | 0.069 mg |
| Niacin (B3) | 0.418 mg |
| Vitamin B6 | 0.209 mg |
| Folate | 18 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 56 mcg |
| Vitamin E | 0.11 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Red cabbage is a naturally allergen-free vegetable, making it suitable for most diets. However, individuals with specific allergies to cruciferous vegetables may want to proceed with caution.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes
- Low-Fat: Yes
- Dairy-Free: Yes
Health Benefits and Advice:
Red cabbage is an excellent source of Vitamin C, providing over half of the recommended daily intake in just 100g. This vitamin plays a crucial role in immune function, skin health, and collagen formation. Additionally, the high fiber content supports digestive health and may help with weight management by promoting satiety.
This vegetable also provides a good dose of antioxidants, such as anthocyanins, which contribute to the red-purple color of the cabbage and may offer protective benefits against oxidative stress and inflammation. Moreover, red cabbage contains small amounts of essential minerals like calcium, iron, and potassium, which are important for bone health, red blood cell production, and electrolyte balance.
If you’re incorporating red cabbage into your meals, consider pairing it with a healthy fat source like olive oil to enhance the absorption of fat-soluble vitamins, or mix it with citrus fruits to further boost your Vitamin C intake.
Conclusion:
Red cabbage is a highly versatile and nutritious vegetable that can be enjoyed raw, fermented, or cooked in a variety of dishes. With its impressive nutritional profile, including significant amounts of Vitamin C, fiber, and essential minerals, it is a perfect addition to any health-conscious diet. Whether you’re looking to add a pop of color or a boost of nutrition to your meals, red cabbage is a great choice that combines health benefits with delicious flavor.
