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White cabbage Calories
Low calorie, source of fiber and vitamin C
CALORIES
GI
POTASSIUM
FIBER
White cabbage Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
5.8g
· 79%
Protein
1.3g
· 18%
Fat
0.1g
· 3%
Fiber
2.5g
White cabbage Vitamins & Minerals
Vitamins
Vitamin K
76µg · 63% DV
Vitamin C
36.6mg · 41% DV
Folate
43µg · 11% DV
B6
0.1mg · 6% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
170mg · 5% DV
Calcium
40mg · 4% DV
Phosphorus
26mg · 4% DV
White cabbage Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White cabbage Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does White cabbage Contain Allergens?
No known major allergens
Which Diets Is White cabbage Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White cabbage Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to White cabbage
White cabbage — Frequently Asked Questions
Is white cabbage better raw or cooked?
Both forms are nutritious. Raw cabbage retains more heat-sensitive compounds such as vitamin C, while gentle cooking can make it easier to digest for some people.
Can white cabbage cause gas and bloating?
Yes. Its fibre and fermentable carbohydrates can cause gas in sensitive people; starting with a small serving, chewing well, and eating it cooked may help.
How can I cook white cabbage without the strong smell?
Cook it briefly and avoid tightly covering the pan for a long time. Overboiling intensifies the sulphur-like smell and leaves the cabbage overly soft.
Does boiling white cabbage reduce its nutritional value?
Prolonged boiling can reduce some water-soluble, heat-sensitive vitamins, including vitamin C. Steaming, quick stir-frying, or using the cooking liquid in the dish helps limit losses.
What is the difference between white cabbage and red cabbage?
Both are fibre-rich, low-energy vegetables with a similar culinary role. Red cabbage contains anthocyanin pigments that give it its purple colour, while white cabbage usually has a milder flavour.
Is cabbage sauerkraut a probiotic food?
Traditionally fermented sauerkraut, made in salt brine rather than simply pickled with vinegar, may contain live cultures. Pasteurised versions may not, and sauerkraut can be high in sodium, so portion size matters.
How long does cut white cabbage last in the fridge?
Store cut cabbage in an airtight container or tightly wrapped in the refrigerator and use it within several days for best quality. Discard it if it becomes slimy, develops a strong off smell, or shows extensive discolouration.
Can white cabbage be frozen?
Yes, preferably after briefly blanching and cooling it first. It will become softer after thawing, so it works best in soups, braises, stir-fries, and cooked dishes.
What foods pair well with white cabbage?
It pairs well with lemon, apples, carrots, yoghurt-based dressings, legumes, and lean protein foods. A little olive oil can also help carry fat-soluble plant compounds in the meal.
Who should be cautious with white cabbage?
People with irritable bowel syndrome or a sensitive gut may find that it triggers bloating, especially when eaten raw. People taking blood-thinning medication should keep their intake of vitamin-K-containing vegetables consistent and seek personalised medical advice if needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.