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By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Cabbage (Brassica oleracea var. capitata) is a cruciferous vegetable with tightly packed leaves, and the white or green head is one of the cheapest and longest-keeping vegetables of autumn and winter. 100 g of raw cabbage has 25 kcal, 37 mg of vitamin C, 76 µg of vitamin K, 43 µg of folate and 2.5 g of fibre. It is eaten raw in slaws, braised, in soups and stuffed leaves, and fermented as sauerkraut. A whole head costs little, lasts for weeks in the fridge and feeds a family for several meals.

Cabbage nutrition per 100 g and per portion

Nährstoff	Raw, 100 g	Boiled, 100 g	Portion: 1 cup shredded, raw (70 g)
Energie	25 kcal	23 kcal	18 kcal
Eiweiß	1.3 g	1.3 g	0.9 g
Fat	0.1 g	0.1 g	0.1 g
Carbohydrate	5.8 g	5.5 g	4.1 g
of which sugars	3.2 g	2.8 g	2.2 g
Fibre	2.5 g	1.9 g	1.8 g
Vitamin C	36.6 mg	37.5 mg	25.6 mg
Vitamin K	76 µg	109 µg	53 µg
Folat	43 µg	30 µg	30 µg
Vitamin B6	0.12 mg	0.11 mg	0.09 mg
Kalzium	40 mg	48 mg	28 mg
Kalium	170 mg	196 mg	119 mg

Source: USDA FoodData Central, SR Legacy: “Cabbage, raw” (FDC 169975) and “Cabbage, cooked, boiled, drained, without salt” (FDC 169976), checked 5 November 2026. The portion column is calculated from the raw record’s measure “cup, shredded” = 70 g. Values rounded.

The two records were analysed separately and cooked cabbage loses water, so some values per 100 g are higher after boiling (vitamin K, calcium) and others lower (folate, fibre). Either way, cabbage is a steady source of vitamins C and K for very few calories. Rotkohl has its own entry: Rotkohl.

Glycemic index

Cabbage is not listed in the international GI tables (Atkinson 2008), so we do not give a number for it. What the USDA data shows: 100 g of raw cabbage has 5.8 g of carbohydrate, of which 2.5 g is fibre. A normal portion adds very little digestible carbohydrate to a meal. For how GI works, see What is the glycemic index.

Health benefits: what the evidence says

• Vitamin C. NIH sets the adult RDA at 90 mg a day for men and 75 mg for women and lists half a cup of cooked cabbage at 28 mg. Vitamin C is sensitive to heat and dissolves in water; NIH notes that steaming or microwaving may lessen losses. It also improves the absorption of non-heme iron from plant foods, which makes cabbage a good side for beans and lentils.
• Vitamin K. Vitamin K is needed for normal blood clotting. NIH gives an adequate intake of 120 µg a day for men and 90 µg for women. One cup of shredded raw cabbage gives about 53 µg, and 100 g of boiled cabbage 109 µg.
• Glucosinolates. The US National Cancer Institute lists cabbage among the cruciferous vegetables, which contain sulfur compounds called glucosinolates. These give cabbage its typical smell and are broken down during preparation, chewing and digestion into active compounds. They have shown effects in laboratory studies, but studies in humans have shown mixed results for cancer risk.
• Fibre. 2.5 g per 100 g raw. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults, and a big bowl of slaw is an easy way to add some.
• Volume for few calories. At 25 kcal per 100 g, cabbage bulks up soups, stir-fries and salads without adding much energy.

How to eat cabbage

• Slaw: shred cabbage finely, salt it lightly and squeeze after 10 minutes so it softens. Add grated Karotte, a little Olivenöl and vinegar or lemon juice, and some Dill.
• Braised: slice and cook slowly with Zwiebel, a spoon of oil and caraway or paprika until soft and sweet, 20-30 minutes. Add tomato paste for a heartier version.
• Roasted wedges: cut the head into wedges through the core, brush with oil and roast at about 220 °C until the edges char.
• Stuffed leaves: blanch whole leaves for a few minutes until pliable, fill with rice, minced meat or bulgur Und Zwiebel, roll and simmer. Cabbage rolls are a classic across Central and Eastern Europe and the Balkans.
• Soups: cabbage goes into minestrone, borscht with Rüben, and simple cabbage and potato Suppe.
• Fermented: shredded cabbage and salt become sauerkraut; see that entry for its nutrition and salt content.
• Buying and storage: choose a firm head that feels heavy for its size, with crisp outer leaves. Keep it whole in the fridge; it lasts for weeks. Once cut, wrap it and use it within a few days.

Who should be careful

• Warfarin (Coumadin) and other vitamin K antagonists. NIH explains that people taking warfarin need to keep their vitamin K intake consistent, because sudden changes can increase or decrease the drug’s effect. You do not have to avoid cabbage, but eat similar amounts from week to week and talk to your doctor before big diet changes, such as starting a daily cabbage soup diet.
• Gas and bloating. MedlinePlus lists cabbage among the foods to eat less of when gas is a problem, together with beans, onions and Rosenkohl. It also suggests chewing well, eating slowly and walking for 10-15 minutes after meals.
• Thyroid and iodine. NIH lists cabbage among foods containing goitrogens, which can interfere with the use of iodine. This is mainly a concern where iodine deficiency is common; for people with adequate iodine who eat a varied diet, NIH states that reasonable amounts are not a concern.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines cabbage is favourable for Pitta and Kapha. For Vata, raw cabbage is on the list to avoid and cooked cabbage is fine in moderation. This is a traditional view, not a clinical finding.

Related entries and articles

• Sauerkraut – fermented cabbage
• Rotkohl – the purple variety, with more vitamin C
• Brokkoli, Blumenkohl Und Grünkohl – other members of the cabbage family
• Karotte – cabbage’s partner in slaws
• Natural remedies for better digestion
• Which foods reduce inflammation naturally?

FAQ

Why does cabbage cause gas?

Cabbage is one of the vegetables MedlinePlus advises eating less of when gas is a problem, along with beans, onions, Knoblauch and Brussels sprouts. If it bothers you, try smaller portions, chew well, eat slowly and take a short walk after the meal, as MedlinePlus suggests.

Can I eat cabbage if I take warfarin?

Usually yes, as long as your intake stays steady. Cabbage is a good source of vitamin K, and NIH explains that sudden changes in vitamin K intake can change how warfarin works. Eat similar amounts each week and tell your doctor before making big changes.

Is cabbage bad for your thyroid?

Not in normal amounts for most people. NIH names cabbage among foods with goitrogens but states that reasonable amounts are not a concern for people with adequate iodine intake who eat a varied diet. If you have a thyroid condition, discuss your diet with your doctor.

Sources

1. USDA FoodData Central, SR Legacy: Cabbage, raw (FDC 169975). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Cabbage, cooked, boiled, drained, without salt (FDC 169976). fdc.nal.usda.gov
3. NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
4. NIH Office of Dietary Supplements: Vitamin K, Fact Sheet for Health Professionals. ods.od.nih.gov
5. National Cancer Institute: Cruciferous Vegetables and Cancer Prevention. cancer.gov
6. NIH Office of Dietary Supplements: Iodine, Fact Sheet for Health Professionals. ods.od.nih.gov
7. MedlinePlus: Gas – flatulence. medlineplus.gov
8. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
9. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
10. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.