Cabbage is a humble, inexpensive vegetable that delivers a surprising amount of dietary fiber, along with vitamins C and K. One cup of chopped raw cabbage provides about 2 grams of fiber, and cooked cabbage offers a similar amount in a smaller volume. This article explains exactly how much fiber you get from cabbage, how cooking affects it, and how to prepare cabbage in ways that keep it tasty and satisfying.
Ingredients
- 1 medium head green cabbage (about 2 lb / 900 g)
- 2 tablespoons (30 ml) olive oil
- 1 teaspoon (5 g) salt
- 1/2 teaspoon (1 g) black pepper
- 1 tablespoon (15 ml) apple cider vinegar (optional)
- 1 teaspoon (5 g) caraway seeds (optional)
Instructions
- Remove any wilted outer leaves from the cabbage. Cut the cabbage in half through the core, then cut each half into quarters. Slice out the core from each quarter.
- Shred the cabbage into thin strips, about 1/4-inch (6 mm) wide. You should have about 8 cups (600 g) of shredded cabbage.
- Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the shredded cabbage, salt, and pepper. Toss to coat the cabbage in the oil.
- Cook, stirring occasionally, for 5 to 8 minutes, until the cabbage is tender but still has a slight crunch. If you like it softer, cook for 2 to 3 minutes more.
- If using, stir in the apple cider vinegar and caraway seeds during the last minute of cooking. The vinegar brightens the flavor and helps preserve a bit of color.
- Serve hot as a side dish, or let cool and use as a filling for wraps or grain bowls.
Tips
- Substitutions: Use red cabbage instead of green for a more vibrant color and slightly peppery flavor. Red cabbage takes a minute or two longer to soften. You can also use napa cabbage, which is more delicate and cooks faster.
- Storage: Store raw cabbage in the crisper drawer of your refrigerator for up to 2 weeks. Once cut, wrap tightly in plastic wrap or a reusable bag and use within 3 days.
- Common mistake: Overcooking cabbage makes it mushy and gives it a strong sulfur smell. Keep the heat medium and taste as you go to stop cooking when it’s just tender.
- Add fiber boost: Toss in a can of drained chickpeas or some cooked lentils along with the cabbage to bump up the fiber content even more.
Serving Suggestions
This sautéed cabbage works as a simple side for roasted chicken, pork chops, or grilled sausages. It also makes a great base for a grain bowl—top it with quinoa, a fried egg, and a drizzle of tahini. For a lighter meal, serve it cold as a slaw with a lemon-yogurt dressing.
Variations
- Asian-style: Replace olive oil with sesame oil, add 1 tablespoon (15 ml) soy sauce and 1 teaspoon (5 ml) rice vinegar, and sprinkle with sesame seeds.
- Spicy: Add 1/2 teaspoon (1 g) red pepper flakes or a chopped fresh chili along with the salt.
- Braised cabbage: After sautéing, add 1/2 cup (120 ml) vegetable broth, cover, and simmer for 10 minutes for a softer, more stew-like texture.
- Raw slaw: Skip cooking entirely—shred the cabbage and toss with a vinaigrette for a crunchy salad.
Storage and Reheating
Cooked cabbage keeps in an airtight container in the refrigerator for 3 to 4 days. Reheat it in a skillet over medium heat for 3 to 5 minutes, or in the microwave in 30-second bursts until hot. You can also freeze cooked cabbage for up to 3 months, though the texture will be softer after thawing.
Frequently Asked Questions
How much fiber is in a cup of cabbage? One cup of raw chopped cabbage (about 89 g) contains about 2 grams of fiber. Cooked cabbage has a similar amount per cup because it shrinks—so you get more fiber in a smaller serving.
Is cabbage high in fiber? Cabbage is a good source of fiber, but not the highest. It provides about 2 grams per cup, which is comparable to lettuce and other leafy greens. For comparison, a cup of cooked lentils has about 15 grams of fiber. Still, cabbage is a low-calorie way to add fiber to your meals.
Does cooking destroy fiber in cabbage? No, cooking does not destroy fiber. It can soften the fiber, making it easier to chew, but the amount stays essentially the same. However, boiling cabbage in a large amount of water can leach some water-soluble vitamins, but not fiber.
Can I eat cabbage raw to get more fiber? Yes, raw cabbage has the same fiber content as cooked. Eating it raw in salads or slaws preserves all the crunch and fiber. Some people find raw cabbage harder to digest, so cooking may be easier on the stomach.
Is cabbage good for constipation? Cabbage contains both soluble and insoluble fiber, which can help add bulk to stool and promote regularity. However, if you’re not used to high-fiber foods, start with small portions to avoid bloating.
What part of cabbage has the most fiber? The leaves and the core both contain fiber, but the core is tougher and more fibrous. You can eat the core, but it’s often removed for texture. The outer leaves tend to be more fibrous than the inner pale leaves.
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