Red Cabbage: Calories, Nutrition and Bienfaits pour la Santé
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Perplexity A nutrient-dense purple powerhouse packed avec antioxydants, vitamine C, and fibres for immune support and vibrant health.
Faits Nutritionnels Rapides
Pour 100g Cru (1 cup shredded)
| Nutriment | Quantité |
|---|---|
| Calories | 31 kcal |
| Protéines | 1.4g |
| Glucides | 7.4g |
| Fibres | 2.1g |
| Sucres | 3.8g |
| Lipides | 0.2g |
| Vitamine C | 57mg |
| Vitamine K | 38.2mcg |
| Potassium | 243mg |
| Magnésium | 16mg |
Répartition des Macronutriments
CONSEIL DU NUTRITIONNISTE
Red cabbage contient powerful anthocyanins—le même antioxydants found in blueberries—ce give it its vibrant purple color and provide anti-inflammatory benefits. Cru red cabbage retains maximum vitamine C content.
Idées Reçues
MYTHE #1: Red Cabbage Causes Bloating
RÉALITÉ: Tandis que red cabbage contient raffinose sugars ce peut cause gas, cooking it réduit ce effect. Start avec petit portions and gradually increase. Le fibres actually améliore gut health long-term.
MYTHE #2: Red and Green Cabbage Sont Nutritionally le Même
RÉALITÉ: Red cabbage has 10 times plus vitamine A and significantly supérieur anthocyanin antioxydants que green cabbage. Tandis que both sont nutritif, red cabbage offre superior antioxidant protection.
MYTHE #3: Cooking Red Cabbage Destroys Tout Nutriments
RÉALITÉ: Tandis que vitamine C decreases avec cooking, anthocyanins remain stable quand cuit avec acidic ingredients like vinegar or lemon juice. Quelques nutriments become plus bioavailable quand cuit.
MYTHE #4: Red Cabbage Est Too Bas in Calories to Be Filling
RÉALITÉ: Avec 2.1g fibres and élevé water content, red cabbage fournit excellent satiety despite bas calories. Le fibres expands in your stomach, promoting fullness and supporting poids management.
NutriScore par Objectifs de Santé
| Objectif de Santé | NutriScore | Pourquoi ce score? |
|---|---|---|
| Perte de Poids |  | Seulement 31 calories pour 100g avec 2.1g fibres. Extremely filling, soutient métabolisme, and fournit volume sans calories. |
| Gain Musculaire |  | Bas protéines (1.4g) makes it less ideal for gain musculaire. Utiliser as a side vegetable to add nutriments, not as a primary protéines source. |
| Gestion du Diabète | | Bas glycemic index (GI 10), minimal glycémie impact. Anthocyanins peut improve insulin sensitivity. Excellent choice. |
| Gestion du SOPK | | Anti-inflammatory anthocyanins, bas glycemic impact, soutient hormone balance. Fibres aids métabolisme and santé digestive. |
| Nutrition de Grossesse | | Rich in folate, vitamine C, vitamine K. Soutient fetal development, immunity, and santé osseuse. Safe cru or cuit. |
| Viral/Flu Recovery | | Élevé vitamine C (57mg), powerful antioxydants boost immunity. Easy to digest quand cuit. Anthocyanins reduce inflammation. |
NUTRITION PERSONNALISÉE
Suivez vos repas avec NutriScan for personalized NutriScores based on your specific health goals!
Réponse de la Glycémie to Red Cabbage
Understanding comment red cabbage affects your glucose sanguin peut help you faire informed decisions environ meal planning.
Courbe de Réponse Glycémique Typique
*Ce graphique montre typical glucose sanguin response for general sain individuals. Les réponses individuelles peuvent varier. Pas un conseil médical.*
Comment to Maximize Benefits
Red cabbage has minimal glycémie impact due to its extremely bas glycemic index. Pairing strategies to optimize nutrition:
- 🥩 Grilled chicken or fish - Adds complete protéines for balanced meals
- 🥜 Nuts and seeds - Fournit sain fats and crunch
- 🥑 Avocado - Enhances antioxidant absorption avec sain fats
- 🧀 Feta or goat fromage - Adds calcium and tangy flavor
Red cabbage's anthocyanins and fibres work together to stabilize glycémie throughout meals.
Importance Culturelle
Red cabbage has been cultivated for over 2,000 years and holds special cultural importance across beaucoup cuisines.
European Traditions:
- German braised red cabbage (Rotkohl) est 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 sans artificial additives
Comparer et Remplacer
Red Cabbage vs Similar Vegetables (Pour 100g)
| Nutriment | 🥬 Red Cabbage | 🥬 Green Cabbage | 🥬 Kale | 🥕 Carrots |
|---|---|---|---|---|
| Calories | 31 kcal | 25 kcal | 35 kcal | 41 kcal |
| Glucides | 7.4g | 5.8g | 4.4g | 10g |
| Fibres | 2.1g | 2.5g | 4.1g | 2.8g |
| Protéines | 1.4g | 1.3g | 2.9g | 0.9g |
| Lipides | 0.2g | 0.1g | 1.5g | 0.2g |
| Vitamine C | 57mg | 36.6mg | 93.4mg | 5.9mg |
| Vitamine K | 38.2mcg | 76mcg | 389.6mcg | 13.2mcg |
| Vitamine A | 1116 IU | 98 IU | 15376 IU | 16706 IU |
| Idéal Pour | Antioxidants | Budget-friendly | Nutriment-dense | Beta-carotene |
Questions Fréquentes
Est red cabbage bon for perte de poids?
Yes, red cabbage est exceptional for perte de poids. Avec seulement 31 calories pour 100g, élevé water content, and 2.1g fibres, it fournit substantial volume and fullness sans significant calories. Le anthocyanins peut support lipides métabolisme.
Meilleur practices: Utiliser as salad base, add to stir-fries, faire coleslaw avec light dressing, eat 1-2 cups quotidien for maximum benefit sans digestive issues.
Peut diabetics eat red cabbage?
Absolutely. Red cabbage est one of le meilleur vegetables for diabetics avec a glycemic index of seulement 10. It has minimal impact on glycémie and contient anthocyanins ce peut improve insulin sensitivity.
Tips for diabetics: Unlimited portions allowed; pair avec protéines for complete meals; cru or cuit both suitable; adds color and nutriments sans glycémie concerns.
Quoi sont le bienfaits pour la santé of red cabbage?
Key Benefits:
- Powerful Antioxidants: Anthocyanins reduce inflammation and oxidative stress
- Immune Support: 57mg vitamine C (76% valeur quotidienne) boosts immunity
- Bone Health: Vitamine K soutient calcium absorption and bone strength
- Heart Health: Anthocyanins improve cholesterol and blood pressure
- Digestive Health: Fibres soutient gut bacteria and regularity
- Cancer Prevention: Glucosinolates and anthocyanins show anti-cancer properties in studies
Est red cabbage mieux que green cabbage?
Yes, for antioxidant content. Red cabbage contient 10 times plus vitamine A and significantly supérieur levels of anthocyanins compared to green cabbage. Cependant, green cabbage has slightly plus vitamine K.
Choisir red cabbage for: Antioxidant protection, vitamine A, visual appeal, anti-inflammatory benefits.
Choisir green cabbage for: Budget-friendly option, milder flavor, vitamine K, cooking applications.
Recommendation: Include both in your diet for variety and comprehensive nutrient coverage.
Peut I eat red cabbage cru?
Yes, cru red cabbage est perfectly safe and actually retains maximum nutriments, surtout heat-sensitive vitamine C. It has a crunchy texture and slightly peppery, sweet flavor.
Cru preparation tips: Shred finely for salads, massage avec salt to soften, add to slaws, utiliser as taco topping, pair avec citrus dressings to enhance anthocyanin absorption.
Does red cabbage cause gas?
Red cabbage contient raffinose, a complex sucres ce peut cause gas and bloating in quelques people, surtout quand eaten cru in grand amounts.
To reduce gas: Start avec petit portions (1/2 cup); cook cabbage to break down raffinose; pair avec digestive spices (cumin, gingembre, fennel); gradually increase intake to allow gut bacteria to adapt; try fermented red cabbage (sauerkraut) quel est easier to digest.
Comment devrait I magasin red cabbage?
Wrap whole cabbage in plastic or place in a plastic bag and refrigerate. It stays frais for 3-4 weeks. Once cut, wrap tightly in plastic wrap and utiliser within 1 semaine.
Storage tips: Don't wash until ready to utiliser; remove outer leaves if wilted; cut surfaces oxidize quickly; magasin cut side down in container to prevent drying.
Quoi's le meilleur way to cook red cabbage?
Popular methods:
- Braised: Cook avec vinegar, apple, and spices (German-style)
- Sautéed: Quick stir-fry avec garlic and gingembre
- Grillé: Oven-roast wedges avec olive oil at 400°F
- Pickled: Quick pickle avec vinegar and spices
- Cru: Shred for slaws and salads
Pro tip: Add acidic ingredients (vinegar, lemon juice) pendant cooking to maintain vibrant purple color. Sans acid, red cabbage turns blue.
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