Health Benefits And Nutrition Facts-Raw Vs Cooked Cabbage


Health Benefits And Nutrition Facts-Raw Vs Cooked Cabbage


Cabbage is a very commonly consumed vegetable in an Indian household. This green leafy vegetable is low in calories and fat. Cabbage can vary from being light green to red in colour.

cabbage nutrition facts

Health Benefits And Nutrition Facts-Raw Vs Cooked Cabbage

You can enjoy raw cabbage in a salad or have it as a cooked side dish for your meal. It has been found that cabbage has some special cholesterol-lowering benefits to offer. Steamed cabbage is considered to be the best for lowering cholesterol levels more than raw cabbage.

According to one study, raw and short-cooked cabbage have shown benefits of cancer prevention, whereas long-cooked cabbage was unable to show any benefits.

Also steaming cabbage is a better method of cooking it than microwaving it. This is because microwaving destroys certain essential enzymes in 2 minutes whereas steaming destroys it in 7 minutes. These enzymes are linked with cancer prevention.

Caution: Eating excess of cabbage (I mean really excess) can cause goitre. Goitre is disease of the thyroid caused due to imbalance of hormones or lack of iodine. Cabbage inhibits the body’s absorption of iodine when consumed in huge amounts. Don’t worry, once it is cooked, this negative point of cabbage gets neutralized to a large extent.

Other health benefits of cabbage

  • It is a rich source of anti-oxidants. Anti-oxidants help in fighting against free radicals found in the body that can otherwise cause the oxidation of cells.
  • Cabbage is an anti-inflammatory food (especially the red cabbage).
  • Cabbage is good for the health of the stomach and the complete digestive tract. Enzymes in cabbage are known to regulate the ever growing population of certain bacteria (friendly) residing in our stomach.
  • Cabbage consumption is good for cardiovascular health.
  • Cabbage is rich in the vitamins K, C, B and minerals like magnesium, potassium, manganese and iron.
  • Due the presence of vitamin K, cabbage is known to boost brain function and protect against Alzheimer’s disease.
  • Cabbage is rich in calcium, potassium and magnesium making it great for bone health.
  • The presence of potassium in cabbage helps in regulating the blood pressure of the body.
  • Cabbage is rich in beta-carotene making it beneficial for eye health.
  • It is good for skin health and prevents premature aging.

Cabbage and weight loss

Cabbage comes to the rescue of people who want to lose weight. Having healthy dietary fibre in it, it is very filling. At the same time it is extremely low in calories. There has been a cabbage soup diet too for weight loss that has been considered to be a fad diet.

Nutrition Facts Of Raw And Cooked Cabbage

Here is the nutrition table of raw cabbage (100 g)

Nutrition chart of cabbage(raw)                                                                            Net carbs- 3.3 g       

(Source: USDA)

Here is the nutrition table of cooked cabbage (100 g)

Nutrition chart of cabbage(cooked)                                                                       Net carbs- 3.61 g      

(Source: USDA)

Comparing the nutrition facts of raw and cooked cabbage

  • Raw cabbage has 25 calories in a 100 g serving whereas cooked has 23 calories.
  • Raw cabbage has more fat than cooked cabbage. Cholesterol in both is zero.
  • The potassium level is more in cooked cabbage and sodium is lower in cooked cabbage.
  • The carbs in cooked cabbage is also lower whereas the dietary fibre is more in raw cabbage. So that affects the Net Carb count.

Hope you found this post useful!

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