White Cabbage
How Many Calories in White Cabbage? Nutrition Facts and Benefits
White cabbage (Brassica oleracea var. capitata) is a crisp, leafy vegetable widely used in salads, slaws, stir-fries, and soups. With roots in European cuisine and a long history in traditional diets, it’s prized for its mild flavor, versatility, and impressive nutrient profile. It can be eaten raw or cooked and is also commonly fermented into sauerkraut or kimchi.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (raw) | 25 kcal | 5.8 g | 1.3 g | 0.1 g | 2.5 g | 18 mg |
| 2 | 1 serving (200 g) | 50 kcal | 11.6 g | 2.6 g | 0.2 g | 5.0 g | 36 mg |
Health Benefits of White Cabbage
- Rich in vitamin C and vitamin K; also provides folate and potassium.
- Low in calories yet high in fiber, supporting fullness and weight management.
- Contains antioxidants and glucosinolates that support cellular health.
- Fiber supports digestive health and helps maintain a healthy gut.
- When fermented (e.g., sauerkraut), it can provide probiotics that support immunity and digestion.
Tips for Enjoying White Cabbage
- Enjoy raw in slaws and salads for maximum crunch and vitamin C retention.
- Lightly sauté, steam, or roast to bring out sweetness with minimal nutrient loss.
- Ferment into sauerkraut or kimchi for a probiotic-rich condiment.
- Season with lemon, vinegar, garlic, pepper, or caraway; use salt sparingly to control sodium.
- Pair with lean proteins and whole grains to create balanced meals.