Cabbage is a nutrient-dense green leafy vegetable. So, what is the “nutritional value of cooked cabbage”? The nutritional value of cooked cabbage is high, thus, making it a superfood. Cooked cabbage has a lower calorific value of 23 calories per 100 grams than raw cabbage, which has a calorific value of 25 calories per 100 grams.
Cooked cabbage also has a lower total fat content of 0.06 grams per 100g compared to 0.1 grams of total fat in 100g of raw cabbage.
Also, the fatty acids in cooked cabbage are more polyunsaturated than those in raw cabbage, which makes cooked cabbage a healthy addition to your diet.
Consuming cooked cabbage may be a good choice if you’re trying to lose weight due to its low calorific value and good fiber content.
Nutrients in cabbage cooked
Cabbage is a low-calorie cruciferous vegetable that is high in essential nutrients. Many people recognize cabbage as a vegetable with a high fiber content and reasonable amounts of vitamins and minerals.
A half cup (0.5) of shredded (75 g) cooked cabbage is only 17.2 calories, and it delivers:
- 82 micrograms of vitamin K, which is 68% of the recommended daily requirement for vitamin K.
- 28 micrograms of vitamin C, which is 31% of the required daily intake for vitamin C.
- 2.7 grams of net carbs
- 1.2 grams of fiber
Consuming a half cup of shredded cooked cabbage would provide 22.5 micrograms of folate, or about 5.6% of the recommended daily value of folate. It also delivers:
- 11.2 milligrams of magnesium
- 147 milligrams of potassium
Cabbage also contains the antioxidants beta-carotene, lutein, and zeaxanthin.
Eating a half cup of shredded cooked cabbage would deliver you 2.09 grams of sugar, which is 1.22 grams of glucose and 0.87 grams of fructose.
Cooked cabbage also gives you good dietary fiber, folate, and choline doses. See, red cabbage provides you with better vitamin A.
Cabbage cooked calories
About 80 percent of the calories in cooked cabbage come from carbohydrates. Shredded cooked cabbage contains 5.5 grams of carbohydrates per 100 grams.
Calorie breakdown in 100g of cooked cabbage
100g of cooked cabbage contains 23 calories which are
- 5.5 g (79.7%) of carbohydrates
- 1.3g (18.8%) of protein.
- 0.1g (1.5%) of fat.
Cooked cabbage delivers 2.8 g of total sugars, 1.9 g of dietary fiber, and 0 g of starch per 100 g.
How many calories is in one cup of cooked cabbage?
Cooked cabbage is relatively low in calories. As provided by the USDA National Nutrients Database, a cup of shredded cooked cabbage delivers:
- 34 grams of calories
- 8 grams of carbohydrates
- 2.8grams of fiber
Cabbage is a relatively low-calorie vegetable with a net carb count of about 5.2 grams in one cup of shredded cooked cabbage, making it suitable for individuals following a weight management diet.
How many carbs are in two cups of cooked cabbage?
Cooked cabbage is also relatively low in carbs. According to the USDA, consuming two cups of shredded cooked cabbage would deliver 16.9 g of carbohydrates.
The net carbs from two cups of shredded cooked cabbage are 10.9 grams, which makes it suitable for a low-carb meal plan.
In comparison, cooked cabbage is slightly lower in total carbs than raw cabbage.
In a serving size of 100 g, cooked cabbage delivers 5.5 g of carbohydrates, and raw cabbage delivers 5.8 g of carbohydrates.
How much fiber is in cooked cabbage?
Cabbage contains a significant amount of fiber. According to the USDA, one cup of shredded cooked cabbage contains 2.8 grams of dietary fiber.
Heating may affect the nutritional value of cooked cabbage in terms of its fiber content.
In comparison, raw cabbage has more fiber per 100 g serving than cooked cabbage.
In 100 grams of raw cabbage, there are 2.5 grams of dietary fiber, and cooked cabbage of the same serving size contains 1.9 grams of dietary fiber.
Dietary fiber helps promote digestive health, manage blood sugar levels, and provide fullness.
Vitamins in cooked cabbage
Eating cooked cabbage supplies you with more vitamins C and K. A 100g serving provides 37.5 milligrams of vitamin C, which is about 42% of the daily value of vitamin C.
The same serving size of 100 grams of cooked cabbage delivers 109 milligrams of vitamin K, which is 91% of the daily value of vitamin K.
The two vitamins help promote healthy bones. Vitamin K is also vital for blood clotting, while vitamin C is an antioxidant.
Minerals in cooked cabbage
Cabbage is generally low in sodium. While raw cabbage contains 18 mg of sodium per 100 g, the same serving size of cooked cabbage delivers 8 mg of sodium.
The body requires a modest amount of sodium to function correctly, but most Americans consume too much sodium and eating high-sodium foods can raise blood pressure.
Consuming cooked cabbage may not lead to a high sodium level in your body because it contains a small amount of sodium, thus, supporting a healthy heart.
A half-cup of shredded cabbage contains 147 milligrams of potassium and 36 milligrams of calcium, which are 3 and 2.7 percent of the daily values of potassium and calcium, respectively.
Calcium helps support bone health and reduce the risk of osteoporosis. Potassium plays a vital role in controlling blood pressure.
Cholesterol and fat in cooked cabbage
Consuming cooked cabbage may be a good choice for individuals watching their cholesterol and fat intake.
Cooked cabbage contains relatively little fat, with about 0.1 grams and 0 milligrams in a serving size of 100 grams, as per the U.S. Department of Agriculture.
Is cooked cabbage good for high cholesterol?
Yes, cooked cabbage is suitable for people with high cholesterol. Cooked cabbage is a good source of soluble fiber.
As per a review, consuming more foods rich in soluble fiber could help reduce total and low-density lipoprotein (bad) cholesterol levels by about 5–10%.
Additionally, cabbage contains plant sterols known as phytosterols, which help to reduce plasma atherogenic LDL cholesterol.
A study reveals that cooking cabbage helps to increase the total level of phytosterols in cabbage, which could help to protect the heart better against cardiovascular diseases.
Conclusion
Cooked cabbage is a nutrient-dense vegetable with a low calorie and high fiber value, thus supporting a weight-loss diet and promoting digestive health.
Half a cup of cooked cabbage supplies more than 50% of your vitamin K daily value and 25% of that of vitamin C.
The primary source of calories in cabbage is carbohydrates, and the sugar content is about 58% glucose.
The phytosterols and fiber in cooked cabbage may help lower the blood’s bad cholesterol, thus improving heart health.