Cabbage (Green, Raw) Overview
Cabbage is a cruciferous vegetable providing exceptional vitamin C, vitamin K, and unique sulfur compounds called glucosinolates that may protect against cancer. This humble vegetable is extremely low in calories while being nutrient-dense. Fermented cabbage (sauerkraut) provides additional probiotic benefits for gut health.
Why Cabbage (Green, Raw) Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Cabbage (Green, Raw) Nutrition Facts
Per 89g (1 cup shredded)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 22 | — |
| Protein | 1.1g | 2% |
| Total Carbohydrates | 5.2g | 2% |
| Dietary Fiber | 2.2g | 8% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 151mg | % |
| vitaminC | 32.6mg | % |
| vitaminK | 67.6mcg | % |
| folate | 38.3mcg | % |
GI: 10 ()
Key Nutrients in Cabbage (Green, Raw) for Immune System Support
Vitamin C
32.6mgSupports immune system support by providing essential vitamin c
Best Ways to Eat Cabbage (Green, Raw) for Immune System Support
- Make coleslaw with vinegar dressing
- Ferment into sauerkraut for probiotics
- Add raw to tacos and sandwiches for crunch
- Sauté with olive oil and garlic
- Use leaves for cabbage rolls
- Add to soups and stews
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Cabbage (Green, Raw) Health Benefits
- Very high vitamin C (54% DV) for immunity
- Excellent vitamin K source (57% DV) for bones
- Contains glucosinolate compounds with anti-cancer properties
- Extremely low calorie (22 per cup) and filling
- High in fiber (2.2g per cup) for digestive health
- Rich in antioxidants including anthocyanins (red cabbage)
- May reduce inflammation throughout body
- Supports healthy digestion and gut microbiome
Important Considerations
- High in vitamin K - may interfere with blood thinners
- Raw cruciferous vegetables may affect thyroid in large amounts
- Can cause gas and bloating in some individuals
- Goitrogens may be concern for those with hypothyroidism
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