Caloric Content of Cabbage. Could it Serve as a Natural Probiotic?
Mia Hoffmann
2026-03-19
2 min. read
111
views
There are numerous varieties of cabbage available on the market, including white-headed, red, Italian, and Peking cabbage. All of these are widely recognized, easily accessible, and frequently used in Polish cuisine. What should be known about these vegetables?
Exceptionally high nutrient content
Cabbage is a vegetable that is distinguished by an exceptionally low calorie count and a high density of nutrients. Approximately 90% of this vegetable is made up of water. Below is a table that presents the nutritional value that occurs in a quantity of 100 grams of various types of cabbage.
Nutritional components in 100 g of various cabbage varieties
Origin of data: Kunachowicz H. et al., Tables on the composition and nutritional value of food, Warsaw 2005.
Copious source of vitamin C
Cabbage is widely recognized for its substantial amount of vitamin C. Depending on the type, it can provide 36-80% of the daily requirement for this nutrient. Vitamin C is a crucial antioxidant that strengthens the immune system, supports collagen synthesis, and increases iron absorption. Moreover, it is essential in cancer prevention. Cabbage also contains other essential vitamins, such as B-group vitamins, vitamin E, provitamin A, and vitamin K.
Mineral components found in the cabbage
Cabbage comprises mineral components such as calcium, potassium, magnesium, phosphorus, and in lesser quantities, iron, iodine, copper, zinc, and selenium. Selen partakes in the cell's metabolic processes and is responsible for the proper function of many enzymes. As thermal processing leads to the loss of 50 to 90 percent of the folates, it is recommended to consume cabbage in its raw state.
Influence on the circulatory system
Cabbage, thanks to its vitamin K and folic acid content, exerts a positive influence on the circulatory system. Vitamin K plays a crucial role in the blood clotting process. It also acts as an anti-inflammatory, antifungal, antibacterial, and pain-relieving agent. It is also involved in the formation of bone tissue. Folic acid, on the other hand, is involved in the production and development of blood cells. Considering that heat treatment results in a loss of folates by 50-90%, it is advisable to consume cabbage in its raw form.
Fermented cabbage as a natural source of probiotics
Fermenting is a widely practiced technique for preserving cabbage. In this process, bacteria transform sugar into lactic acid. As a result of fermentation, there is a transformation in the nutritional value of cabbage, as illustrated in the table below.
Comparison of the nutritional values of fresh and pickled cabbage
Sources: Red D., Durability without preservatives, Gastronomic Review 2011, 65(10–11), 6–7. The pickled product contains health-promoting bacteria that colonize the digestive tract, support its operation and strengthen the immune system.
Tags
Nutritional Value Of Vegetables
Health Benefits Of Cabbage
Vitamins And Minerals In Food
Probiotics And Gut Health
Fermented Foods
Plant-based
Fiber-Rich
Heart Health
Whole Foods
Insulin Sensitivity
Weight Management
Gut Health
Digestive Health
Probiotics
Blood Sugar Control
Selenium
Hormonal Balance
Antioxidants
Folic Acid
Micronutrients
Inflammation
Immune System
Hydration