Cooked cabbage earns a "Good" FoodScore of 65/100, primarily due to its significant vitamin C content and status as a minimally processed vegetable.
Cooked cabbage is an excellent source of Vitamin C, providing 42% of the Daily Value per 100g serving.
It is a minimally processed whole food, classified as NOVA 1.
With only 23 calories per 100g, it is a very low-calorie vegetable.
It contains 1.9g of fiber per 100g, contributing to daily fiber intake.
Cooked cabbage is very low in sodium at 8mg and contains no added sugar.
Scores +0 points above the vegetable category average (65/100 across 71 foods).
Fiber
1.9g
7% of Daily Value
Protein
1.27g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
8mg
0% of Daily Value
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What it brings to the table
Fiber (1.9g)+1
Micronutrients (Vitamin C, Vitamin K)+4
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 65
Cooked cabbage achieves a FoodScore of 65 out of 100, placing it in the "Good" category. This score reflects its strong nutritional profile as a whole, unprocessed vegetable. A significant bonus comes from its high micronutrient content, particularly Vitamin C, which provides 42% of the Daily Value per 100g serving. Its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, also contributes a substantial bonus, aligning with dietary guidelines that emphasize whole foods. The presence of 1.9g of fiber per 100g further adds to its positive score by contributing to dietary fiber intake. Cooked cabbage incurs no penalties, as it contains no added sugar, no saturated fat, and very low sodium. To achieve an even higher score, cooked cabbage would need to provide a wider range of micronutrients in higher percentages or a greater amount of protein or fiber. However, its current profile makes it a highly beneficial food choice.
Health benefits
What the nutrients in cabbage cooked actually do for you, grounded in established dietary science.
Supports Immune Function
Cooked cabbage is a notable source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 42% of the Daily Value for Vitamin C, which is essential for the growth, development, and repair of all body tissues. Research supports that adequate Vitamin C intake can help protect against oxidative stress and support various cellular functions of both the innate and adaptive immune systems. Including foods like cooked cabbage regularly can contribute significantly to meeting your daily Vitamin C needs, especially during cold and flu seasons.
Aids Digestive Health
The dietary fiber in cooked cabbage contributes to healthy digestion. With 1.9g of fiber per 100g, it adds bulk to stool, which can help prevent constipation and promote regularity. Dietary guidelines emphasize the importance of fiber for maintaining a healthy digestive tract and supporting the gut microbiome. While 1.9g is a modest amount, incorporating fiber-rich vegetables like cabbage into meals can help you reach the recommended daily intake of 25-38g of fiber, which is beneficial for overall gut health.
Promotes Healthy Weight Management
Cooked cabbage is an excellent choice for those focusing on weight management due to its very low-calorie density. A 100g serving contains only 23 calories, making it a filling food that can be consumed in larger portions without significantly increasing calorie intake. Its fiber content also contributes to satiety, helping you feel full and potentially reducing overall calorie consumption. Incorporating low-calorie, nutrient-dense vegetables like cabbage can be a strategic way to manage hunger and support weight loss or maintenance goals.
Contributes to Bone Health
While not a primary source, cooked cabbage provides some calcium and magnesium, both of which are important for maintaining strong bones. A 100g serving offers 4% of the Daily Value for calcium and 4% for magnesium. These minerals work in conjunction with other nutrients, like Vitamin D and K, to support bone density and structure. Regular consumption of a variety of vegetables, including cabbage, contributes to a diet rich in the diverse nutrients needed for long-term bone health.
Cooked cabbage earns a "Good" FoodScore of 65/100, primarily due to its significant vitamin C content and status as a minimally processed vegetable.
How to eat it
Cooked cabbage is a versatile and economical vegetable that can be easily incorporated into many American diets. It's often prepared by steaming, boiling, sautéing, or roasting, and serves as a mild-flavored base for various dishes. It pairs well with meats, other vegetables, and grains, offering a low-calorie, nutrient-dense addition to meals. A typical serving size is around 100-150g, which can be a substantial portion of a meal.
To retain more nutrients, steam or lightly sauté cabbage rather than boiling it extensively.
Enhance flavor by pairing cooked cabbage with aromatic ingredients like garlic, onions, or caraway seeds.
Add cooked cabbage to stir-fries, soups, stews, or as a side dish to increase vegetable intake in your meals.
For a simple side, toss steamed cabbage with a touch of olive oil, a squeeze of lemon juice, and a sprinkle of black pepper for a light and healthy preparation.
Things to keep in mind
Cooked cabbage is generally considered safe for most individuals when consumed in typical serving sizes. Some people may experience mild gastrointestinal discomfort, such as gas or bloating, due to its fiber content, especially if they are not accustomed to a high-fiber diet. Individuals taking blood-thinning medications like warfarin should be aware that cabbage contains Vitamin K, which can interfere with these medications; however, the amount in a typical serving of cooked cabbage is unlikely to cause significant issues for most, but consistent intake should be discussed with a healthcare provider.
Yes, cooked cabbage is considered a healthy food. It has a FoodScore of 65/100, indicating it's a good choice. It's particularly rich in Vitamin C, providing 42% of the Daily Value per 100g, and is a minimally processed vegetable (NOVA 1) with very few calories and no added sugar.
Is cooked cabbage good for weight loss?
Cooked cabbage can be very beneficial for weight loss. It is extremely low in calories, with only 23 calories per 100g, and its fiber content can help promote satiety, making you feel full without consuming excessive calories. This makes it an excellent food to include in larger portions to manage hunger.
Is cooked cabbage ultra-processed?
No, cooked cabbage is not ultra-processed. It falls into NOVA class 1, meaning it is an unprocessed or minimally processed food. This classification indicates that it retains its natural nutritional integrity and is free from industrial processing, added sugars, and artificial ingredients.
How should I cook cabbage to maximize its nutrients?
To maximize nutrient retention, it's best to steam or lightly sauté cabbage. Boiling can cause water-soluble vitamins, like Vitamin C, to leach into the cooking water. Quick cooking methods help preserve its nutritional value and maintain a pleasant texture.
What are some good alternatives to cooked cabbage?
If you're looking for alternatives with similar nutritional benefits, other cruciferous vegetables like broccoli, cauliflower, or Brussels sprouts are excellent choices. They offer comparable fiber and micronutrient profiles, including Vitamin C, and can be used in many of the same culinary applications.
Does cooked cabbage cause gas?
For some individuals, cooked cabbage can cause gas or bloating. This is due to its fiber content and certain carbohydrates that can be fermented by gut bacteria. If you're sensitive, start with small portions and gradually increase intake to allow your digestive system to adjust.
Can cooked cabbage help with inflammation?
Cooked cabbage contains antioxidants and Vitamin C, which are known to help combat oxidative stress and support the body's natural anti-inflammatory processes. While not a cure, incorporating antioxidant-rich vegetables like cabbage into your diet can contribute to an overall anti-inflammatory eating pattern.