Cabbage is a humble, inexpensive cruciferous vegetable that delivers a surprising amount of nutrition for very few calories. This article breaks down the complete nutritional profile of both green and red cabbage, explains how its nutrients change with cooking, and shares practical tips for buying, storing, and preparing it so you get the most from every leaf.
Ingredients
- 1 cup (89 g) raw green cabbage, shredded
- 1 cup (89 g) raw red cabbage, shredded (optional, for comparison)
- 1 cup (150 g) cooked cabbage (boiled, drained) – for cooked nutrition data
Instructions
- Remove any wilted outer leaves from the cabbage head. Rinse the cabbage under cool running water to remove dirt or debris.
- Cut the cabbage in half through the core. Use a sharp knife to slice out the triangular core from each half.
- Place the cut side down on a cutting board and slice into thin strips (about 1/8-inch / 3 mm wide) for salads or stir-fries. For chunkier pieces, cut into 1-inch (2.5 cm) squares.
- If you plan to eat the cabbage raw, you can use it immediately. If you prefer cooked cabbage, bring a pot of salted water to a boil, add the cabbage, and cook for 5–7 minutes until tender-crisp. Drain well.
- Use the cabbage in your favorite recipe or enjoy it as a simple side dish with a drizzle of olive oil and a pinch of salt.
Tips
- Choose a heavy head: Look for a cabbage that feels dense for its size – that means it’s full of moisture and will be crisp. Avoid heads with brown spots or wilted outer leaves.
- Store properly: Keep raw cabbage in the crisper drawer of your refrigerator, wrapped in a plastic bag with a few holes. It will stay fresh for 2 weeks. Once cut, wrap tightly in plastic wrap and use within 3–4 days.
- Don’t overcook: Boiling cabbage for more than 10–15 minutes destroys much of the vitamin C and gives it a strong, sulfurous smell. Steam or stir-fry for just 5–7 minutes to preserve nutrients and texture.
- Reduce the “cabbage smell�: Add a bay leaf or a slice of bread to the cooking water – both help absorb some of the sulfur compounds that cause the odor. Remove before serving.
Serving Suggestions
Shredded raw cabbage is the base for classic coleslaw, but it also adds crunch to tacos, sandwiches, and grain bowls. Cooked cabbage pairs well with smoked meats like kielbasa or corned beef, or you can sauté it with apples and onions for a sweet-savory side. It also works beautifully in soups, stir-fries, and even as a low-carb wrap substitute.
Variations
- Red cabbage: Use red cabbage in place of green – it has a slightly peppery flavor and more anthocyanins (the pigments that give it color). Note that red cabbage turns blue when cooked with alkaline water; add a splash of vinegar or lemon juice to keep it bright.
- Savoy cabbage: This variety has crinkly leaves and a milder, sweeter flavor. It’s great for salads because it’s more tender than green cabbage.
- Napa cabbage: Also called Chinese cabbage, this has a delicate, mild taste and is perfect for kimchi or quick pickles. It’s more perishable than green cabbage – use within 4–5 days.
- Fermented: Sauerkraut and kimchi are made from cabbage that undergoes lactic acid fermentation, which adds probiotics while preserving the vegetable. Store-bought versions are convenient, but homemade is easy – just remember to refrigerate.
Storage and Reheating
Raw cabbage keeps in the refrigerator for up to 2 weeks if stored whole in a plastic bag. Once cut, wrap tightly and use within 3–4 days. Cooked cabbage should be cooled quickly and refrigerated in an airtight container – it will keep for 3–4 days. To reheat, place in a skillet over medium heat with a splash of water or broth, or microwave in 30-second bursts until hot (165°F / 74°C for leftovers). Avoid reheating more than once, as the texture becomes mushy and the flavor stronger.
Frequently Asked Questions
Is cabbage a superfood? Cabbage is nutrient-dense – it’s high in vitamin C, vitamin K, and fiber, and low in calories. However, “superfood� is not a scientific term. It’s simply a very healthy vegetable to include in a balanced diet.
Can I eat cabbage raw? Yes, raw cabbage is safe and actually retains more vitamin C than cooked. Just make sure to wash it thoroughly. Some people find raw cabbage hard to digest; if that’s you, try massaging shredded cabbage with a little salt and lemon juice for 5 minutes – it softens the leaves and makes them easier to eat.
Does cabbage cause gas? Cabbage contains raffinose, a complex sugar that humans can’t fully digest, which can cause gas. Cooking helps break down some of these sugars. You can also try adding a pinch of fennel or ginger to your dish to aid digestion.
Is red cabbage healthier than green? Both are nutritious, but red cabbage has more anthocyanins – antioxidants that give it its color. It also has slightly more vitamin C per cup. Green cabbage is still an excellent choice, so pick based on taste and color preference.
Can I freeze cabbage? Yes, but it’s best to blanch it first: cut into wedges, boil for 2 minutes, then plunge into ice water, drain, and freeze in airtight bags for up to 9 months. Frozen cabbage is best for soups and stews, not for fresh salads.
How much cabbage should I eat per day? There’s no strict rule, but a serving is about 1 cup of raw shredded cabbage (about 89 g) or 1/2 cup cooked. Eating a variety of vegetables daily is more important than focusing on one.
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