Cabbage is one of very often found foods in our diets. We use it in salads, different types of cooked meals and more. While green cabbage is by far a more popular variety, most people are not aware that its red variation is in fact far healthier and more nutritious. The purpose of this article is to explain the red cabbage nutrition values, present you with the relevant facts and clearly show why this somewhat neglected food should find its way to your kitchen and dining table.
One of the best indicators of red cabbage’s nutritional value is its red color. Two substances that cause this coloring are lycopene and anthocyanins. Both of these substances are antioxidants which play an important role in the prevention of prostate cancer and help with maintaining the heart health. Red cabbage is also very rich in fibers, vitamins and minerals, making it an excellent source of many key elements that your body requires in its day to day operations. Usually easy to acquire and not very expensive, red cabbage is a great addition to a number of meals in one form or another, combining the best of both nutritional and culinary properties.
Red Cabbage Nutrition Value
Cabbage Nutrition Facts
Red cabbage is probably one of the healthiest, most nutritious vegetables in existence. Rich in many essential elements, its benefits to your body can truly be tremendous. This is a detailed overview of cabbage nutrition facts, which should provide an even better insight into its overall value. These numbers are for one 90 g serving of raw red cabbage.
- Calories: 28 – making it a very low-caloric food, which means it is perfect for people who are on a weight watch.
- Carbohydrates: 7 g – making up for about 2% of the required daily intake of carbohydrates.
- Protein: 1.3 g – about 3% of required daily values
- Total fat: 0.1 g – 4 0mg of which are omega-3 fatty acids and 30 mg goes to omega-6 acids
When it comes to vitamins, red cabbage is extremely rich in both vitamins C and K. In one 90 g serving of raw red cabbage there is about 50.7 mg of vitamin C and 34 mcg of vitamin K.
As for the minerals, potassium is leading the way with 216 mg in one 90 g serving, with calcium taking the second place with 40mg. Other notable minerals include phosphorus (26.7 mg), sodium (24 g) and magnesium (14.2 mg).
Red Cabbage Benefits
Rich contents of red cabbage indicate that it has numerous health benefits. For example, one 90 g serving contains more than half of the required daily intake of vitamin C for adults. This vitamin plays an extremely important role in strengthening body immunity and its deficiency can make you predisposed to a different type of health complications. Regular consumption of red cabbage almost singlehandedly makes this problem disappear.
Vitamin K, which is the main vitamin in red cabbage, is one of the main regulators in charge of blood clotting functions.
The main mineral element of red cabbage, potassium, plays various roles in our system. It helps with the regulation of heart rhythm, balances out acid and base in our system and it also participates in muscle building. Although one serving of red cabbage contains only about 5% of required daily intake, it can be combined with other potassium-rich foods like beef or pork to achieve satisfactory daily levels.
Dietary fibers are another important value of cabbage nutrition. Although it only contains moderate amounts of fibers, red cabbage can be very valuable for people looking to lose or control weight as it is well-known fact that fibers give you the longer lasting feeling of fullness. Another value of fibers is in blood sugar regulation, which reduces a risk of diabetes.
Red cabbage, especially when consumed raw, is also great for regulating and lowering your cholesterol levels. This property is caused by the fiber structure of this vegetable. Fibers bind together with some of the bile acids in the intestine, preventing them from being absorbed. In order to replace these lost acids, your liver will draw upon the existing cholesterol supply, lowering overall cholesterol levels in your blood in the process.
Red Cabbage Selection And Preparation
If this article was able to pique your interest in red cabbage, you are probably also interested in what to look for when buying and some ideas for preparation and serving.
Some of the best advice to follow when buying and preparing red cabbage is as follows:
- Pick one with bright color and crispy leaves. Try to avoid the cabbage that has had its outer leaves removed previously.
- When cooking, add some vinegar to the water in order to preserve the color.
- *When using it raw, as a salad, make sure to slice it finely in order to achieve the best taste and get the most out of its nutrients.
As for the dishes involving red cabbage, your choices are almost unlimited. However, here are a few ideas to get you going.
- Red cabbage with apples and star anise – red cabbage and apples naturally go well together. This dish is rather simple to prepare and does not take too long to cook just right.
- Red cabbage and potato hash – a tasty and very nutritious meal that can be served at any time of a day.
- Red cabbage salad – a great addition to almost any meal or even as a standalone dish. All you will need, apart from cabbage, is some bacon, cheese and some vinegar.
Cabbage nutrition value simply cannot be overstated. With a variety of applications as a part of the main course or as a side dish, there is no reason not to give this vegetable a chance and see how things work out.
If you are already using a lot of green cabbage in your everyday cooking, then you should definitely consider replacing the green cabbage with its red variety in at least some of your recipes.
Image used in accordance with Creative Commons Version 2 – https://creativecommons.org/licenses/by/2.0/
Image One by Alice Seba – https://www.flickr.com/photos/vegetarianlost/8292519303/
Image Two by Laura D’allessandro – https://www.flickr.com/photos/flossyflotsam/16854221115/
Image Three by Alice Seba – https://www.flickr.com/photos/vegetarianlost/8293572192/