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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Fiber
2.2gSupports weight loss by providing essential fiber
Protein
1.1gSupports weight loss by providing essential protein
Best Ways to Eat Cabbage (Green, Raw) for Weight Loss
- 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:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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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