Raw Savoy Cabbage: Nutritional Benefits & Culinary Uses
Savoy Cabbage (Raw) – Nutritional Information
Savoy cabbage, known for its unique crinkled leaves and mild flavor, is a healthy and versatile vegetable that can be enjoyed raw in salads or as part of various dishes. This nutrient-rich vegetable provides a low-calorie, high-fiber option for those looking to boost their intake of essential vitamins and minerals.
Nutritional Breakdown (per 100g of raw Savoy cabbage):
| Nutrient | Amount |
|---|---|
| Energy | 27 kcal |
| Protein | 2.0 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.013 g |
| Carbohydrates | 6.1 g |
| Fiber | 3.1 g |
| Sugars | 2.27 g |
| Calcium | 35 mg |
| Iron | 0.4 mg |
| Magnesium | 28 mg |
| Phosphorus | 42.0 mg |
| Potassium | 230.0 mg |
| Sodium | 28.0 mg |
| Zinc | 0.27 mg |
| Copper | 0.062 mg |
| Manganese | 0.18 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 31.0 mg |
| Thiamine (B1) | 0.07 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.3 mg |
| Vitamin B6 | 0.19 mg |
| Folate | 80 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 50 mcg |
| Vitamin E | 0.17 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits:
- Low in Calories: With only 27 kcal per 100g, savoy cabbage is an excellent choice for those looking to maintain or lose weight without compromising on nutrients.
- High in Fiber: It contains 3.1 grams of fiber per 100g, supporting digestive health and promoting satiety.
- Rich in Vitamin C: Savoy cabbage provides 31.0 mg of vitamin C per 100g, which is essential for immune support and skin health.
- Good Source of Folate: Offering 80 mcg of folate, it helps support brain function and cell growth, particularly important for pregnant women.
- Mineral-Rich: Packed with potassium (230 mg), calcium (35 mg), and magnesium (28 mg), savoy cabbage contributes to bone health and proper muscle function.
Allergen Information:
Savoy cabbage is naturally free from common allergens like dairy, gluten, and nuts. However, if you have a sensitivity to certain vegetables in the Brassica family (such as broccoli or cauliflower), it’s best to consult with a healthcare professional before including it in your diet.
Dietary Preferences:
- Vegan: Suitable for vegan diets.
- Vegetarian: Perfect for vegetarian diets.
- Gluten-Free: Naturally gluten-free, making it safe for individuals with gluten intolerance or celiac disease.
- Low-Calorie: Ideal for those on calorie-restricted diets.
- High-Fiber: Great for individuals looking to increase their fiber intake for digestive health.
Culinary Tips:
Savoy cabbage’s tender leaves make it an excellent addition to salads, slaws, and wraps. It can also be lightly sautéed or stir-fried for a quick, nutritious side dish. Its mild flavor allows it to pair well with a variety of ingredients, from citrus fruits and nuts to cheeses and dressings. If using raw, try slicing it thinly for a delicate crunch in salads or sandwiches.
Conclusion:
Savoy cabbage is a nutrient-packed vegetable that deserves a place in your kitchen. Whether you’re incorporating it into raw salads, light stir-fries, or enjoying it as part of your favorite dishes, this low-calorie, high-fiber vegetable provides essential vitamins and minerals for a healthy diet. Plus, with its mild flavor and versatility, it’s a great addition to a variety of culinary creations.
