Cabbage is a nutrient-rich cruciferous vegetable that contains fiber, vitamin C, and other potent antioxidants. Adding more cabbage to your diet can help support heart health, weight management, digestion, disease prevention, and more.

1. You'll Lose Weight

Cabbage is a low-calorie, nutrient-dense vegetable that can help support weight loss or management. One cup of raw cabbage has 17.5 calories, fiber, and other nutrients. Adding shredded cabbage as an ingredient or topping to your meals can help you feel fuller for a longer period.

Additionally, this vegetable is mostly water, comprising 92% of its volume per cup, or 2.2 ounces (oz) of water, making it a weight-loss-friendly food.

2. You'll Improve Your Gut Health

Just two cups of raw shredded cabbage contain almost 4 grams (g) of fiber, while a cup of cooked shredded cabbage provides 2.8 g of fiber and 2 g of protein. Fiber is a nutrient that adds bulk to your meals, keeping you feeling fuller for a longer period. Foods like cabbage, which are higher in fiber, have been shown to help relieve constipation and improve gut health.

3. You'll Reduce Inflammation

Long-term inflammation can cause cellular damage and lead to the development of chronic diseases like heart disease, diabetes, and cancer.

Some evidence suggests that cabbage and other similar vegetables can help combat inflammation in the body. In one study, consuming cruciferous veggies like cabbage lowered inflammatory markers in people 20 to 40 years old.

Other research shows that cabbage contains a chemical known as glucosinolates, which may offer anti-cancer benefits. However, additional evidence is needed.

4. You'll Boost Antioxidants

Not only is cabbage rich in vitamin C, with around 51 milligrams (mg) per chopped cup, but it’s also a source of other powerful antioxidants that can support overall health, immune system function, and disease prevention.

Red cabbage, in particular, contains anthocyanin, an antioxidant compound with anti-inflammatory properties.

While this variety may offer added benefits, other types such as green, savoy, and Napa cabbage also provide vitamin C and antioxidant compounds, including isothiocyanates.

5. You'll Protect Your Heart

As a cruciferous vegetable, some research suggests that cabbage may help protect your heart and prevent heart disease.

In one study, women aged 74 and older who consumed more cruciferous vegetables were significantly less likely to develop abdominal aortic calcification (AAC), a known predictor of future heart health issues.

Additionally, the potassium found in cabbage can help lower blood pressure, a key risk factor for heart disease.

Cabbage Nutrition Profile

While different types of cabbage may vary slightly, one cup of raw shredded cabbage generally contains:

• Calories: 17.5

• Fat: 0.1 grams (g)

• Carbohydrates: 4.1 g

• Fiber: 1.8 g

• Added sugars: 0 g

• Protein: 0.9 g

• Sodium: 12.6 milligrams (mg)

Tips for Incorporating Cabbage into Your Diet

Cabbage is a versatile vegetable that can be easily added to your meals. Here are some helpful tips:

• Try cooking cabbage in different ways, such as raw, steamed, roasted, grilled, or sautéed. Avoid overcooking to preserve nutrients.

• Always wash cabbage thoroughly before eating or cooking.

• Add cabbage gradually to your diet, as its high fiber content may cause bloating or gas if introduced too quickly.

• Enjoy a variety of cabbage types, including green, red, and purple.

• Use cabbage in dishes like pasta sauces, coleslaw, or fermented foods such as kimchi.

• Add shredded cabbage as a topping for burgers, sandwiches, salads, stir-fries, and tacos.

• If you have a mugwort allergy or take blood thinners like warfarin, consult a healthcare provider before increasing your cabbage intake, as its vitamin K content may interact with medications.