Nutrition for Cabbage

Calories, Protein, Vitamins and More


image of cabbage source

Cabbage Nutrition Summary

One head of cabbage (1248 grams or 2.8 lb) contains 312 calories and 16 grams of protein. Cabbage consist of 92% water, 6% carbohydrates, 1% protein, and less than 1% of fat.

Cabbage is an excellent source of many nutrients, including dietary fiber, protein, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, pantothenic acid, folate and Vitamin K. It also contains significant amounts of Vitamin A, magnesium, niacin, zinc, manganese, copper, phosphorus and choline.

In one head of cabbage:

  • Calories: 312
  • Protein: 16 g
  • Sugar: 39.9 g
  • Dietary fiber: 31.2 g
  • Fat: 1.2 g, (Saturated: 0.4 g)
  • Sodium: 224.6 mg
There is no significant amounts of cholesterol in cabbage.

See the Cabbage Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cabbage, raw.

Calories in Cabbage

Cabbage has 312 calories per head or 25 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

80 percent of calories in cabbage are from carbohydrates, 18% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 80% of the calories in cabbage are from carbohydrates. The carbs in cabbage are mostly in the form of dietary fiber and sugar (44% and 56%). An excellent high-fiber food, a single head of cabbage contains 125% of recommended daily values or 31.2 grams of dietary fiber.

  • Dietary fiber: 31.2 g
  • Sugar: 39.9 g
There is no significant amounts of starch in cabbage.

Calories from Fat

A small portion, or 3% the calories in cabbage are from fat. Cabbage is very low in total fat, with 1.2 grams per head. It also is cholestrol free. Most of the fat in cabbage are healthier unsaturated fats:

  • Total fat: 1.2 g
  • Saturated fat: 0.4 g
  • Monounsaturated fat: 0.2 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in cabbage.

Calories Similar to Cabbage

Some other vegetables with similar calories to cabbage by weight:

Protein in Cabbage

An excellent source of protein, a single head of cabbage contains 32% of recommended daily values or 16 grams of protein. However, the protein in cabbage is not complete, meaning it does not contain all 9 essential amino acids. Specifically, cabbage is low in methionine.

  • Protein: 15.97 g
  • Tryptophan: 0.14 g
  • Threonine: 0.44 g
  • Isoleucine: 0.37 g
  • Leucine: 0.51 g
  • Lysine: 0.55 g
  • Methionine: 0.15 g
  • Phenylalanine: 0.4 g
  • Valine: 0.52 g
  • Histidine: 0.27 g

Protein Similar to Cabbage

Some other vegetables with similar amounts of protein to cabbage by weight:

Vitamins and Minerals in Cabbage

An good source of many nutrients, cabbage contains abundant amounts of Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, folate and Vitamin K. In fact, a single head of cabbage contains 1054% of recommended daily values or 948.5 ug of Vitamin K. Also an excellent source of Vitamin C, a single head of cabbage contains 609% of recommended daily values or 456.8 mg of Vitamin C.

Vitamins in cabbage (1 head):
  • Vitamin a: 62.4 ug
  • Thiamin: 0.8 mg
  • Riboflavin: 0.5 mg
  • Niacin: 2.9 mg
  • Vitamin b6: 1.5 mg
  • Vitamin c: 456.8 mg
  • Vitamin e: 1.9 mg
  • Folate: 536.6 ug
  • Vitamin k: 948.5 ug
Minerals in cabbage (1 head):
  • Calcium: 499.2 mg
  • Potassium: 2121.6 mg
  • Iron: 5.9 mg
  • Magnesium: 149.8 mg
  • Zinc: 2.2 mg
  • Selenium: 3.7 ug
  • Phosphorus: 324.5 mg
  • Copper: 0.2 mg
  • Manganese: 2 mg
  • Choline: 133.5 mg
There is no significant amounts of pantothenic acid or vitamin b12 in cabbage.

Similar to Cabbage for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to cabbage:

Flavonoids and Carotenoids in Cabbage [3]

Cabbage contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids kaempferol and quercetin. In one head of cabbage:

  • beta-carotene: 524 ug
  • alpha-carotene: 412 ug
  • lutein + zeaxanthin: 374 ug
  • kaempferol: 2.25 mg
  • Quercetin: 3.49 mg

Cabbage Nutrition Chart

Cabbage:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cabbage in Cooking

Cabbage is in the top 10% of most popular ingredients for recipes. Cabbage can be consumed raw and is often shredded, sliced, chopped or cored before cooking or serving. Most recipes call for one or two heads of cabbage.

Friends and Relatives of Cabbage

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