If cabbage has never caught your eye at the grocery store, it deserves a place in your grocery cart.
While seemingly just an inconspicuous purple or green sphere hidden among other, more popular produce, cabbage is a cheap vegetable that is chock full of benefits.
‘Historically, cabbage hasn’t been the most exciting vegetable because it can be bland if just boiled,’ Shannon O’Meara, a registered dietician with Orlando Health, told Daily Mail.
‘It’s often overlooked by people because it’s a cheap ingredient that is often paired with other “star” ingredients. Cabbage is often thought of as an afterthought in dishes and is more of a side dish than the main focus of meals.’
Despite what you think of cabbage, this versatile vegetable can be the star of the plate as cabbage is a nutritious, low-calorie vegetable rich in fiber, vitamin C, vitamin K and folate.
It’s also affordable – costing typically about $3. The USDA also lists cabbage among vegetables that are usually low-cost year-round and one head can be used in several meals to help stretch the grocery budget.
As a cruciferous vegetable, like broccoli and cauliflower, cabbage can be eaten raw in salads and slaws or cooked in soups, stews and stir-fries. Its versatility makes it easy to add more vegetables to meals without getting bored.
While seemingly just an inconspicuous green sphere hidden among other, more popular produce, cabbage is a cheap vegetable that is chock full of benefits
The nutritional profile and health perks of cabbage
Cabbage is packed with vitamins and minerals.
One cup of chopped cabbage has about 22 calories, 1 gram of protein, 0 grams of fat, 5 grams of carbohydrates, and 2 grams of fiber.
It can also make you feel full and more satisfied with your meals, supporting a healthy diet and potentially aiding in weight loss.
Cabbage is often described as an overlooked superfood because it contains nutrients and plant compounds that may help protect against chronic inflammatory diseases, including heart disease, diabetes, and some cancers.
A 2021 study published in The Journal of Rural and Agricultural Research revealed how cabbage has shown anticancer, antidiabetic, and antiulcer properties, along with antioxidant effects that may help lower the risk of conditions like cancer, diabetes, digestive problems and heart disease.
It boasts nutrients which promote health, including vitamin C to help reduce inflammation in the body and lower the risk of certain chronic diseases.
Its fiber content can keep blood sugar steady, support healthy cholesterol levels and contribute to lower blood pressure.
It is also a good source of folate, which helps the body make red blood cells and supports healthy cell growth and function.
It may also help lower the risk of certain cancers, heart disease and stroke. During pregnancy, folate is especially important because it helps reduce the risk of brain and spine birth defects.
Cabbage also contains vitamin K, which plays a role in blood clotting and bone metabolism.
And another benefit: fermented cabbage foods like kimchi and sauerkraut can provide beneficial probiotics for strong gut health, O’Meara told Daily Mail.
As a cruciferous vegetable, cabbage can be eaten raw in salads and slaws or cooked in soups, stews and stir-fries
How to buy cabbage, store and prepare it
There are four main types of cabbage: green, purple, napa and savoy.
‘You want to choose a cabbage that is firm and feels heavy for its size. The leaves should be free of blemishes and crisp,’ O’Meara said.
You should store cabbage in the refrigerator vegetable crisper. To help it last longer, keep the cabbage head whole until you are ready to use it. According to O’Meara, cabbage can keep for about a month in the refrigerator and sometimes as long as six weeks.
You can also purchase cabbage conveniently shredded in bags. Both options can work well, depending on your recipe and how much prep time you have. Choose the form that best fits your cooking needs, budget or schedule.
When preparing cabbage for cooking, since it is a round vegetable, cut a thin slice off the bottom or side of the cabbage to create a stable base so it doesn’t roll away while cutting the remainder of the vegetable, O’Meara suggested.
It can also be cut into large wedges or smaller ribbons. You can also easily shred it using a grater for slaws, stir fry, soups, casseroles or slow-cooker recipes.
‘You want to choose a cabbage that is firm and feels heavy for its size. The leaves should be free of blemishes and crisp,’ Shannon O’Meara, a registered dietician with Orlando Health, told Daily Mail
Ways to cook and eat cabbage
For classic cabbage, shred it into traditional or fusion-style coleslaws by using sesame oil and rice vinegar or stir it into comforting minestrone or white bean soups.
You can also toss it into a high-heat stir-fry, Anne Till, a registered dietitian and owner of Anne Till Nutrition Group in Cary, North Carolina, told Daily Mail.
‘Quick stir-frying is excellent because it preserves the health-promoting glucosinolates without letting water-soluble vitamins leach out into boiling water,’ she explained.
Glucosinolates are compounds found in cruciferous vegetables that have strong antioxidant, anti-inflammatory and potential cancer-preventing properties.
A 2017 study in Plant Foods for Human Nutrition tracked how cooking methods impact cabbage nutrients and found that quick, high-heat methods like stir-frying are uniquely excellent.
Unlike prolonged boiling, which causes water-soluble vitamin C and glucosinolates to leach out into the cooking water and get thrown down the drain, stir-frying inactivates the enzymes that degrade these nutrients while keeping the bioactive health compounds fully intact within the vegetable, Till said.
Creative out-of-the-box uses
One vegetarian meal to try is cabbage ‘steaks.’
Till recommended cutting the cabbage head into thick slices, brushing with olive oil, seasoning with garlic powder, salt, and pepper, and roasting at high heat until the edges get caramelized and sweet.
She also said to make a low-carb wrap using cabbage.
‘Use the sturdy, large outer leaves of a raw head as a nutrient-dense swap for flour tortillas to wrap up taco meats, turkey, or tuna salad,’ Till said.
Cabbage can also be used as volume extenders.
Finely shred cabbage and mix it into grain bowls, egg scrambles, fried rice, or even hot pasta dishes, she suggested.
‘It blends right in, dramatically expanding the portion size and adding a lovely texture while lowering the overall calorie density of the meal,’ Till added.
The Bottom Line
If you want to eat healthier, stretch your grocery budget or add more vegetables to your meals, cabbage is a smart choice to pick up on your next grocery trip.
‘Cabbage is an absolute secret weapon for weight management and healthy satiety because it combines low calorie density with high water and fiber content,’ Till told Daily Mail.
‘When you eat cabbage, the physical volume expands and fills the stomach, triggering stretch receptors that signal your brain that you are full.’
