Red Cabbage: Calories, Nutrition and Health Benefits
A nutrient-dense purple powerhouse packed with antioxidants, vitamin C, and fiber for immune support and vibrant health.
Quick Nutrition Facts
Per 100g Raw (1 cup shredded)
| Nutrient | Amount |
|---|---|
| Calories | 31 kcal |
| Protein | 1.4g |
| Carbohydrates | 7.4g |
| Fiber | 2.1g |
| Sugars | 3.8g |
| Fat | 0.2g |
| Vitamin C | 57mg |
| Vitamin K | 38.2mcg |
| Potassium | 243mg |
| Magnesium | 16mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Red cabbage contains powerful anthocyanins—the same antioxidants found in blueberries—that give it its vibrant purple color and provide anti-inflammatory benefits. Raw red cabbage retains maximum vitamin C content.
Myth Busters
MYTH #1: Red Cabbage Causes Bloating
TRUTH: While red cabbage contains raffinose sugars that can cause gas, cooking it reduces this effect. Start with small portions and gradually increase. The fiber actually improves gut health long-term.
MYTH #2: Red and Green Cabbage Are Nutritionally the Same
TRUTH: Red cabbage has 10 times more vitamin A and significantly higher anthocyanin antioxidants than green cabbage. While both are nutritious, red cabbage offers superior antioxidant protection.
MYTH #3: Cooking Red Cabbage Destroys All Nutrients
TRUTH: While vitamin C decreases with cooking, anthocyanins remain stable when cooked with acidic ingredients like vinegar or lemon juice. Some nutrients become more bioavailable when cooked.
MYTH #4: Red Cabbage Is Too Low in Calories to Be Filling
TRUTH: With 2.1g fiber and high water content, red cabbage provides excellent satiety despite low calories. The fiber expands in your stomach, promoting fullness and supporting weight management.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 31 calories per 100g with 2.1g fiber. Extremely filling, supports metabolism, and provides volume without calories. |
| Muscle Gain |  | Low protein (1.4g) makes it less ideal for muscle gain. Use as a side vegetable to add nutrients, not as a primary protein source. |
| Diabetes Management | | Low glycemic index (GI 10), minimal blood sugar impact. Anthocyanins may improve insulin sensitivity. Excellent choice. |
| PCOS Management | | Anti-inflammatory anthocyanins, low glycemic impact, supports hormone balance. Fiber aids metabolism and digestive health. |
| Pregnancy Nutrition | | Rich in folate, vitamin C, vitamin K. Supports fetal development, immunity, and bone health. Safe raw or cooked. |
| Viral/Flu Recovery | | High vitamin C (57mg), powerful antioxidants boost immunity. Easy to digest when cooked. Anthocyanins reduce inflammation. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Red Cabbage
Understanding how red cabbage affects your blood glucose can help you make informed decisions about meal planning.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize Benefits
Red cabbage has minimal blood sugar impact due to its extremely low glycemic index. Pairing strategies to optimize nutrition:
- 🥩 Grilled chicken or fish - Adds complete protein for balanced meals
- 🥜 Nuts and seeds - Provides healthy fats and crunch
- 🥑 Avocado - Enhances antioxidant absorption with healthy fats
- 🧀 Feta or goat cheese - Adds calcium and tangy flavor
Red cabbage's anthocyanins and fiber work together to stabilize blood sugar throughout meals.
Cultural Significance
Red cabbage has been cultivated for over 2,000 years and holds special cultural importance across many cuisines.
European Traditions:
- German braised red cabbage (Rotkohl) is a Christmas staple
- Coleslaw variations across Eastern European cuisines
- Fermented red cabbage (sauerkraut) for gut health
- Traditional pickling for winter preservation
In India:
- Growing popularity in salads and fusion dishes
- Used in Indo-Chinese preparations
- Valued for vibrant color in restaurant presentations
- Increasingly used in health-focused cafes
Global Impact:
- Cultivated in cool climates worldwide
- Key ingredient in kimchi variations (Korea)
- pH indicator in traditional chemistry education
- Natural food coloring without artificial additives
Compare & Substitute
Red Cabbage vs Similar Vegetables (Per 100g)
| Nutrient | 🥬 Red Cabbage | 🥬 Green Cabbage | 🥬 Kale | 🥕 Carrots |
|---|---|---|---|---|
| Calories | 31 kcal | 25 kcal | 35 kcal | 41 kcal |
| Carbs | 7.4g | 5.8g | 4.4g | 10g |
| Fiber | 2.1g | 2.5g | 4.1g | 2.8g |
| Protein | 1.4g | 1.3g | 2.9g | 0.9g |
| Fat | 0.2g | 0.1g | 1.5g | 0.2g |
| Vitamin C | 57mg | 36.6mg | 93.4mg | 5.9mg |
| Vitamin K | 38.2mcg | 76mcg | 389.6mcg | 13.2mcg |
| Vitamin A | 1116 IU | 98 IU | 15376 IU | 16706 IU |
| Best For | Antioxidants | Budget-friendly | Nutrient-dense | Beta-carotene |
Frequently Asked Questions
Is red cabbage good for weight loss?
Yes, red cabbage is exceptional for weight loss. With only 31 calories per 100g, high water content, and 2.1g fiber, it provides substantial volume and fullness without significant calories. The anthocyanins may support fat metabolism.
Best practices: Use as salad base, add to stir-fries, make coleslaw with light dressing, eat 1-2 cups daily for maximum benefit without digestive issues.
Can diabetics eat red cabbage?
Absolutely. Red cabbage is one of the best vegetables for diabetics with a glycemic index of only 10. It has minimal impact on blood sugar and contains anthocyanins that may improve insulin sensitivity.
Tips for diabetics: Unlimited portions allowed; pair with protein for complete meals; raw or cooked both suitable; adds color and nutrients without blood sugar concerns.
What are the health benefits of red cabbage?
Key Benefits:
- Powerful Antioxidants: Anthocyanins reduce inflammation and oxidative stress
- Immune Support: 57mg vitamin C (76% daily value) boosts immunity
- Bone Health: Vitamin K supports calcium absorption and bone strength
- Heart Health: Anthocyanins improve cholesterol and blood pressure
- Digestive Health: Fiber supports gut bacteria and regularity
- Cancer Prevention: Glucosinolates and anthocyanins show anti-cancer properties in studies
Is red cabbage better than green cabbage?
Yes, for antioxidant content. Red cabbage contains 10 times more vitamin A and significantly higher levels of anthocyanins compared to green cabbage. However, green cabbage has slightly more vitamin K.
Choose red cabbage for: Antioxidant protection, vitamin A, visual appeal, anti-inflammatory benefits.
Choose green cabbage for: Budget-friendly option, milder flavor, vitamin K, cooking applications.
Recommendation: Include both in your diet for variety and comprehensive nutrient coverage.
Can I eat red cabbage raw?
Yes, raw red cabbage is perfectly safe and actually retains maximum nutrients, especially heat-sensitive vitamin C. It has a crunchy texture and slightly peppery, sweet flavor.
Raw preparation tips: Shred finely for salads, massage with salt to soften, add to slaws, use as taco topping, pair with citrus dressings to enhance anthocyanin absorption.
Does red cabbage cause gas?
Red cabbage contains raffinose, a complex sugar that can cause gas and bloating in some people, especially when eaten raw in large amounts.
To reduce gas: Start with small portions (1/2 cup); cook cabbage to break down raffinose; pair with digestive spices (cumin, ginger, fennel); gradually increase intake to allow gut bacteria to adapt; try fermented red cabbage (sauerkraut) which is easier to digest.
How should I store red cabbage?
Wrap whole cabbage in plastic or place in a plastic bag and refrigerate. It stays fresh for 3-4 weeks. Once cut, wrap tightly in plastic wrap and use within 1 week.
Storage tips: Don't wash until ready to use; remove outer leaves if wilted; cut surfaces oxidize quickly; store cut side down in container to prevent drying.
What's the best way to cook red cabbage?
Popular methods:
- Braised: Cook with vinegar, apple, and spices (German-style)
- Sautéed: Quick stir-fry with garlic and ginger
- Roasted: Oven-roast wedges with olive oil at 400°F
- Pickled: Quick pickle with vinegar and spices
- Raw: Shred for slaws and salads
Pro tip: Add acidic ingredients (vinegar, lemon juice) during cooking to maintain vibrant purple color. Without acid, red cabbage turns blue.
