Red cabbage

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By the Nutriveda editorial team · Updated 5 November 2026

Red cabbage (Brassica oleracea var. capitata f. rubra) is the purple-red form of head cabbage, a cruciferous winter vegetable with more vitamin C than white cabbage and a deep colour from anthocyanin pigments. 100 g of raw red cabbage has 31 kcal, 57 mg of vitamin C, 38 µg of vitamin K and 2.1 g of fibre. A USDA study measured about 322 mg of anthocyanins per 100 g, the highest of all the vegetables it tested. A cup of shredded raw red cabbage covers about half of an adult’s daily vitamin C.

Red cabbage nutrition per 100 g and per portion

Nutrient	Raw, 100 g	Boiled, 100 g	Portion: 1 cup shredded, raw (70 g)
Energy	31 kcal	29 kcal	22 kcal
Protein	1.4 g	1.5 g	1.0 g
Fat	0.2 g	0.1 g	0.1 g
Carbohydrate	7.4 g	6.9 g	5.2 g
of which sugars	3.8 g	3.3 g	2.7 g
Fibre	2.1 g	2.6 g	1.5 g
Vitamin C	57 mg	34.4 mg	40 mg
Vitamin K	38.2 µg	47.6 µg	27 µg
Vitamin A (RAE)	56 µg	2 µg	39 µg
Potassium	243 mg	262 mg	170 mg
Vitamin B6	0.21 mg	0.23 mg	0.15 mg
Calcium	45 mg	42 mg	32 mg
Folate	18 µg	24 µg	13 µg

Source: USDA FoodData Central, SR Legacy: “Cabbage, red, raw” (FDC 169977) and “Cabbage, red, cooked, boiled, drained, without salt” (FDC 169978), checked 5 November 2026. The portion column is calculated from the raw record’s measure “1 cup, shredded” = 70 g. Values rounded.

The raw and boiled records were analysed separately, so not every difference is caused by cooking. Two are clear, though: boiling cuts vitamin C from 57 to 34 mg per 100 g, and the vitamin A figure drops almost to zero in the boiled record. If vitamin C is what you want, eat it raw.

Red cabbage vs white cabbage

Per 100 g raw, by the USDA records (FDC 169977 and 169975), red cabbage has more vitamin C (57 mg against 37 mg), much more vitamin A (56 µg against 5 µg RAE) and more potassium (243 mg against 170 mg). White cabbage has twice the vitamin K (76 µg against 38 µg) and more folate (43 µg against 18 µg). The biggest difference is the pigment. Anthocyanins are the blue, purple and red pigments of plants, and red cabbage is full of them, mostly as acylated cyanidin compounds. The USDA anthocyanin study measured only the red kind; white cabbage has no purple colour at all. Both are cheap and keep for weeks, so the easy answer is to rotate them.

Glycemic index

Red cabbage is not listed in the international GI tables (Atkinson 2008), so we do not give a number for it. A cup of shredded raw red cabbage has about 5 g of carbohydrate, of which 1.5 g is fibre, so it 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. 100 g of raw red cabbage gives 57 mg, which is 71% of the EU reference intake of 80 mg. NIH also notes that vitamin C improves the absorption of non-heme iron from plant foods, so red cabbage slaw is a good side for lentils or beans.
• Anthocyanins. Wu and colleagues at the USDA measured 322 ± 41 mg of anthocyanins per 100 g of fresh red cabbage, about three times more than red radish (100 mg), the next vegetable on their list. The authors describe anthocyanins as strong antioxidants that may have a range of health effects, but their study did not test health outcomes, and we make no claim beyond that here.
• 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. A cup of raw red cabbage gives about 27 µg, and 100 g of boiled red cabbage 48 µg.
• Glucosinolates. The US National Cancer Institute lists cabbage among the cruciferous vegetables, which contain sulfur compounds called glucosinolates. During chopping, chewing and digestion they are broken down into compounds such as isothiocyanates and indoles that are active in laboratory studies. Studies in humans have shown mixed results for cancer risk.
• Fibre for few calories. 2.1 g of fibre per 100 g raw at 31 kcal. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults.

How to eat red cabbage

• Raw slaw: slice it very thin, add a pinch of salt and squeeze it with your hands for a minute so it softens. Dress with vinegar or lemon juice and olive oil, then add grated carrot, thin slices of apple or a handful of walnuts.
• Braised: braised red cabbage with onion, apple and a splash of vinegar is a classic winter side in Central and Northern Europe. Anthocyanins can leach into cooking water (the USDA study saw this with black beans), so a braise where you eat the liquid is a better bet than boiling and draining.
• Quick stir-fry: 5-7 minutes in a hot pan with garlic keeps some crunch. A few more ideas are in Red cabbage recipes: salad, slaw and stir-fry.
• Buying and storage: choose a firm head that feels heavy for its size. Keep it whole in the fridge, where it lasts for weeks. Once cut, wrap it tightly and use it within a few days.

Who should be careful

• Warfarin (Coumadin). NIH explains that people taking warfarin need a consistent intake of vitamin K, because sudden changes can increase or decrease the drug’s effect. Red cabbage has half the vitamin K of white cabbage, but a big bowl still counts. Keep the amount similar from week to week and talk to your doctor before big diet changes.
• Gas and bloating. MedlinePlus advises eating less cabbage, beans, onions, garlic and Brussels sprouts when gas is a problem. Start with small portions if raw cabbage bothers you.
• Thyroid and iodine. NIH lists cabbage among foods with goitrogens, which can interfere with the use of iodine. For people with adequate iodine intake, NIH states that reasonable amounts are not a concern.

Traditional view (Ayurveda)

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

Related entries and articles

• Cabbage – white cabbage, with twice the vitamin K and more folate
• Sauerkraut – fermented cabbage and its salt content
• Kale and broccoli – other members of the cabbage family
• Radish – the vegetable with the second-highest anthocyanin content in the USDA study
• Blueberries – a fruit known for its anthocyanins
• Plant-based meals for weight loss

FAQ

Is red cabbage healthier than white cabbage?

Neither is clearly better. By USDA data, red cabbage has more vitamin C, vitamin A and potassium plus a lot of anthocyanin pigments, while white cabbage has twice the vitamin K and more folate. Both are cheap, low in calories and good sources of vitamin C, so eat whichever you like and switch between them.

Does red cabbage lose its nutrients when cooked?

Some of them. In the USDA records, boiled red cabbage has 34 mg of vitamin C per 100 g against 57 mg raw, and NIH notes that vitamin C dissolves in water and is sensitive to heat. Eat it raw in slaw for the most vitamin C, and when you cook it, braise it and eat the liquid rather than boiling and draining.

Can I eat red cabbage if I take warfarin?

Usually yes, if the amount stays steady. Red cabbage has 38 µg of vitamin K per 100 g raw, about half as much as white cabbage. NIH explains that sudden changes in vitamin K intake can change how warfarin works, so keep your weekly intake similar and discuss bigger changes with your doctor.

Sources

1. USDA FoodData Central, SR Legacy: Cabbage, red, raw (FDC 169977). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Cabbage, red, cooked, boiled, drained, without salt (FDC 169978). fdc.nal.usda.gov
3. USDA FoodData Central, SR Legacy: Cabbage, raw (FDC 169975). fdc.nal.usda.gov
4. Wu X, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL. Concentrations of anthocyanins in common foods in the United States and estimation of normal consumption. J Agric Food Chem 2006;54(11):4069-4075. PubMed
5. NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
6. NIH Office of Dietary Supplements: Vitamin K, Fact Sheet for Health Professionals. ods.od.nih.gov
7. Regulation (EU) No 1169/2011, Annex XIII: reference intakes for vitamins and minerals. legislation.gov.uk
8. National Cancer Institute: Cruciferous Vegetables and Cancer Prevention. cancer.gov
9. NIH Office of Dietary Supplements: Iodine, Fact Sheet for Health Professionals. ods.od.nih.gov
10. MedlinePlus: Gas – flatulence. medlineplus.gov
11. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
12. 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
13. 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.