Nothing significantly penalised here. Well done.
Raw cabbage achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. A significant portion of this score comes from its classification as a NOVA class 1 food, meaning it is unprocessed or minimally processed, which contributes a substantial +10 bonus. The food also receives a +4 bonus for its micronutrient profile, particularly its high Vitamin C content, providing 45% of the Daily Value per 100g serving, and its contribution of Vitamin K. On the macro front, raw cabbage contains 0g of added sugar and only 0.23g of total fat, with no saturated or trans fats, aligning well with dietary guidelines. Its low sodium content at 16.1mg per 100g is also favorable. While it offers some protein (0.96g) and fiber (0g), these amounts are not high enough to earn additional bonuses, nor are they low enough to incur penalties. To achieve a higher score, raw cabbage would need to provide more fiber or protein, or a broader spectrum of micronutrients in higher percentages.
What the nutrients in cabbage raw actually do for you, grounded in established dietary science.
Raw cabbage is an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 45% of the Daily Value, making it a significant contributor to your daily intake. Vitamin C acts as an antioxidant and is involved in various cellular functions of both the innate and adaptive immune systems. Including foods rich in Vitamin C, like cabbage, can help maintain overall immune health as part of a balanced diet.
Cabbage contributes to bone health through its content of Vitamin K, though specific %DV is not provided, it is known to be a good source. Vitamin K is essential for the proper function of several proteins involved in bone mineralization and calcium regulation. While not a primary source of calcium (3% DV per 100g), the combination of nutrients in cabbage supports the complex processes that maintain strong bones. Regular consumption of vegetables like cabbage, rich in various micronutrients, is part of a diet recommended for long-term bone density.
While the fiber content of raw cabbage is listed as 0g per 100g in this specific data, it is generally recognized as a source of dietary fiber and water, which are important for digestive health. Fiber adds bulk to stool and helps regulate bowel movements, preventing constipation. The natural compounds in raw cabbage can also contribute to a healthy gut environment. For optimal digestive benefits, it's often consumed in larger portions or as part of a varied diet rich in other fiber-containing foods.
Raw cabbage is a low-calorie food, with 0 calories per 100g serving, making it an excellent choice for weight management. Its high water content and minimal fat contribute to a low energy density, meaning you can eat a larger volume of food for fewer calories. This can help promote satiety and fullness without significantly increasing calorie intake. Incorporating raw cabbage into meals can add bulk and nutrients, supporting calorie control and healthy eating habits.
Raw cabbage is a versatile and economical vegetable, commonly used in American diets for its crisp texture and mild flavor. It's often shredded for salads, coleslaws, and as a crunchy topping for tacos or sandwiches. Its low calorie count and nutrient density make it an excellent addition to many meals, providing a good source of vitamins and minerals without adding significant calories. A typical serving might range from 100g to 200g, depending on the dish.
Raw cabbage is generally safe for most individuals when consumed in normal serving sizes. Some people may experience mild digestive discomfort such as gas or bloating due to its fiber content, especially if not accustomed to eating cruciferous vegetables. Individuals taking blood-thinning medications like warfarin should be mindful of their Vitamin K intake, as large, sudden increases could interfere with medication effectiveness, though this is typically more of a concern with consistently high intake of very rich sources. There are no widely documented allergies to cabbage.