Cabbage belongs to the cruciferous vegetable family, and is popular worldwide. It is used in various ways, including salads, soups, stir-fries, and cooked dishes. Also, it’s a leafy vegetable, which dietitians often prefer for healthy diets.
Looking to find the answer to Is cabbage good for weight loss? Well it’s not an uncommon question to ask for this leafy vegetable. Many people love this vegetable as it’s easy to consume whether it’s salad, soup, or any other dish. Its mouth watery flavour makes it must include vegetables.
Along with its rich flavour, cabbage is nutrient-dense and packed with many vitamins, minerals, and antioxidants that make it a beneficial addition to any diet. While its high-fiber and low-calorie make it the perfect choice for effective weight management.
Additionally, cabbage comes in various varieties and colors, while the popular varieties include:
- Green Cabbage: Smoothly and tightly packed with green leaves, is the most common type of cabbage. Green cabbage contains 23 kcal calories, 5.5g Carbs, and 1.9 g fiber per 100 g..It is used in salad, soups, stir-fries, and coleslaw.
- Red Cabbage: Also known as purple cabbage is similar to green cabbage but its leaves are dark purple or reddish in color. Red cabbage It’s often consumed raw in salads, slaws, or pickled to enjoy with meals as a side dish.
- Savoy Cabbage: This cabbage has crinkled, tender, and mild-flavored deep green leaves. It’s perfect to use for soups, stews, and stuffed cabbage rolls
- Napa Cabbage: It’s a type of chinese cabbage and has elongated, light green leaves with a crisp texture and mild flavor. It’s popular for its use in East Asian cuisine.
- Conehead Cabbage: This also falls in green cabbage varieties, but has a cone shape and its leaves are more loosely packed than green cabbage. Its leaves taste sweet and are soft, best suited to consume raw in salads.
Cabbage Nutrition Facts 100g (Raw Green Cabbage)
Cabbage contains almost 92% of water and packed with many nutrients, vitamins and minerals that include:
| Nutrients, Vitamins, & Minerals | Value Per 100g |
| Calories | 23 kcal |
| Carbohydrates | 5.5 g |
| Protein | 1.3 g |
| Fats | 0.1 g |
| Fiber | 1.9 g |
| Sodium | 8 mg |
| Sugars | 2.8 g |
| Calcium | 48 mg |
| Potassium | 196 mg |
| Iron | 0.2 mg |
| Vitamin C | 36.6 mg |
| Vitamin K | 76 mcg |
| Folate (B9) | 43 mcg |
Is Cabbage Good for Weight Loss? Here’s How It Can Help
All cabbage types have a weight loss friendly nutrient profile, which fulfils essential body needs while limiting calories and fats. Cabbage health benefits for weight loss and better well-being include:
- Low in Calories: Cabbage is incredibly low in calories, which contain only 23 calories per cup of 100g shredded cabbages.
- Rich in Fiber: Its high fiber content promotes the feeling of fullness and reduces hunger. This allows you to limit your food intake to cut extra calories from a balanced diet.
- Promote Hydration: Research and dietitians suggest that keeping the body hydrated is crucial throughout the weight loss journey. Cabbage is made up of about 92% water, helping to replenish fluids lost through sweating during exercise and preventing dehydration.
- Nutrient-Dense: Despite its calories and fiber content, cabbage offers many essential vitamins and minerals e.g. vitamin C, vitamin K, and folate, which support overall health during weight loss.
- Low in Fat & Cholesterol: Cabbage is naturally low in fats and cholesterol make it the perfect ingredient for low fat diets for weight loss.
- Supports Digestion: The cabbage contains both soluble and insoluble fibers that aids digestion, preventing bloating and constipation. These are common challenges during a weight-loss journey, which consuming cabbage can improve efficiently.
- Anti-inflammatory & Detoxification Properties: Cabbage is packed with powerful antioxidants and has anti-inflammatory properties to support a healthy metabolism, immune system and promote gut health. Studies have shown that inflammation is linked with obesity and excessive weight.
Which Cabbage is Best for Weight Loss
Almost all cabbage varieties have the same nutritional profile but in different quantities. The cabbage variety that is low in calories and high in fiber is good for weight loss. Here are some of the best cabbage varieties to consider for your weight loss journey:
- Green Cabbage: The top pick for weight loss as it contains only 23 calories per 100g, while fiber content is 1.9 g to promote satiety. Also it has varsalite usage methods including salads, soups, and stir-fries.
- Red Cabbage: Its calorie content is 29, slightly higher than green cabbage but rich in antioxidants and has more fiber content of 2.6g. It can greatly help your digestion and promote feeling of fullness, making it another solid option.
- Napa Cabbage: With only 16 calories and 1.2g of fiber, it’s lighter and more delicate than other varieties. It’s also known as Chinese cabbage, is an ideal ingredient for soups and wraps.
- Savoy Cabbage: It has 24 calories almost the same as regular cabbage but high in fiber of 2.8g. It works well in cooked dishes and adds texture to salads.
Best Ways to Include Cabbage into Weight Loss Diet
Cabbage is not limited to coleslaw, its different varieties can be used to make various delicious dishes. Some of these include:
- Stir-fries: You can use green cabbage or purple cabbage for stir-fry in combination with other nutrient-dense vegetables and lean proteins.
- Sautee for Side Dish: Cabbages can be sauteed in olive oil with garlic to serve as a healthy side dish.
- Cabbage pickle: Make a solution of vinegar, water, and spices, then add shredded purple cabbage. Serve this pickle as a side dish to add crunch and flavor in your meal.
- Cabbage Soup: Chop cabbage into small pieces and add it into the pot with vegetable broth. Cook it and blend it to enjoy a healthy cabbage soup.
- Stew: Add cabbage into low calorie and low fat stew to enhance flavor and nutritional profile.
- Salad: Use cabbage in salad for crunchiness in combination with other vegetables. You can also add chickpeas or legumes for lean protein and drizzle with MCT oil or olive oil for healthy fats.
Who Should Avoid or Limit Eating Cabbage?
While cabbage is good for weight loss and generally considered as healthy food, some people may need to avoid or limit it due to certain medical conditions.
People with Thyroid Issues (Hypothyroidism)
Cabbage falls in cruciferous vegetables that contain goitrogens compounds. This can interfere with thyroid hormone production, especially in people with iodine deficiency. However, eating cooked cabbage may reduce these effects, but it’s best to consult a doctor if you have thyroid issues.
Individuals with IBS or Digestive Issues
People who have irritable bowel syndrome (IBS) may face bloating, gas, and other stomach related issues. So, if you have a sensitive digestive system, moderation is crucial.
People on Blood-Thinning Medications
Consuming cabbage in large amounts may affect the blood thinner medication’s e.g. warfarin effectiveness. Because it is rich in vitamin K1 (phylloquinone), which plays a key role in blood clotting.
Those Prone to Kidney Stones
Cabbage contains small amounts of oxalates, which can contribute to kidney stone formation in vulnerable individuals. While not as high as spinach or beets, it’s still something to monitor.