How many calories are in cabbage? Can eating cabbage help with weight loss? Is it fattening?

Cabbage is a widely favored vegetable, not only for its delicious taste but also for its beneficial effects on health. Cabbage is rich in vitamins, minerals, and fiber, which can improve digestion, boost immunity, and prevent cancer. To find out more about how many calories are in cabbage and how to eat cabbage for weight loss, you can refer to the article on Mytour Blog.

What is cabbage?

Cabbage is a common vegetable, originating from the Mediterranean region around 3,000 years ago. It has a large stem, tightly packed leaves, and belongs to the Brassica family. This vegetable is cultivated in many parts of the world, including Vietnam. There are various types of cabbage, such as:

• Green Cabbage: This type of cabbage has tightly packed light green leaves, round or oval in shape. Green cabbage is sweet, crunchy, and rich in vitamin C. It can be eaten raw, boiled, stir-fried, used in soups, or made into kimchi.
• Purple Cabbage: This variety of cabbage has deep or light purple leaves, round and thick. Purple cabbage contains many antioxidants, beneficial for eye and skin health.
• Savoy Cabbage: With green or purple leaves, oval-shaped, and veiny. Savoy cabbage has a mild bitter taste, high in fiber and calcium. It can be eaten raw, boiled, or used in soups.
• Baby Cabbage: This type of cabbage is small, only about 10-12cm tall, green or purple. Baby cabbage is crispy and refreshing, suitable for growing in pots or as ornamentals.
• Napa Cabbage: Originating from the East, this cabbage has light green, long, and soft leaves. Napa cabbage has a slightly sweet and sour taste, rich in vitamin A and K.

How many calories does cabbage have?

Cabbage is a familiar vegetable in many people's diets, especially for those looking to lose weight. Cabbage is rich in nutrients, vitamins, and fiber, but has very low calories. According to research by the US Department of Agriculture, 100g of cabbage contains only 24.6 calories, much lower than many other vegetables. Therefore, eating cabbage can help you feel full longer, reduce food intake, and calories consumed, thereby supporting effective weight loss.

Does eating cabbage help with weight loss?

Cabbage is a vegetable rich in fiber and low in calories, making it very suitable for those who want to lose weight. According to the US Department of Agriculture, every 100g of cabbage contains only 24.6 calories, but it can make you feel full longer. Additionally, to digest the fiber in cabbage, your body will expend more stored energy. Therefore, eating cabbage will help you reduce the amount of calories consumed and increase the amount of calories burned, thereby supporting effective weight loss. Cabbage is not only good for your figure but also has many other health benefits. Add cabbage to your menu to achieve a healthy body.

Benefits of cabbage

Additionally, cabbage offers various other health benefits. Let's explore some of the advantages of this vegetable for the body with Mytour.

Cancer prevention

Cabbage is a nutrient-rich vegetable with many health benefits. It contains an important compound called sulforaphane, an antioxidant that can prevent and destroy cancer cells. Sulforaphane works by activating protective genes in the body, helping to eliminate free radicals and harmful substances. Additionally, sulforaphane inhibits the growth and spread of tumors, especially in the stomach and colon. According to research by the US Department of Agriculture, individuals who consume a lot of cabbage have a lower risk of developing stomach and colon cancer compared to those who eat less. Cabbage is an excellent source of sulforaphane, and you should incorporate it into your daily diet to protect your body from cancer.

Heart health benefits

Cabbage is a vegetable rich in potassium, an important mineral for heart health. Potassium helps balance sodium levels in the body, reduces pressure on blood vessels, and prevents heart conditions such as chest pain, coronary artery disease, and stroke. According to the US Department of Agriculture, every 100g of cabbage contains 151mg of potassium, accounting for about 4% of an adult's daily requirement. Red cabbage has even higher potassium levels, up to 243mg.

Boosting immunity, detoxifying the body

Cabbage is a vegetable rich in vitamin C, an essential antioxidant for health. Vitamin C enhances the immune system, protects the body from infections, eliminates toxins, and prevents chronic diseases. Additionally, vitamin C plays a role in collagen production, a protein that maintains skin elasticity and firmness. According to the US Department of Agriculture, every 100g of green cabbage contains 32.6mg of vitamin C, covering about 54% of an adult's daily requirement. Red cabbage has even higher vitamin C content, up to 57mg. By incorporating cabbage into your diet regularly, you can improve overall health and skin condition.

Weight loss benefits

Cabbage is an excellent vegetable for those looking to lose weight naturally and safely. It is rich in vitamins and fiber, providing nutrients and enhancing digestion. Additionally, cabbage has very low calories, only 24.6 calories per 100g, so it won't cause weight gain. Eating cabbage makes you feel full longer, reduces food intake and calorie consumption. Cabbage also stimulates the body's fat-burning process, helping you lose excess fat and maintain your desired figure. It's a reliable companion for effective and healthy weight loss.

Good for brain and eyes

Cabbage is a nutrient-rich vegetable with many health benefits. Particularly, cabbage contains vitamin K and anthocyanin, two compounds that protect the brain, preventing diseases like Alzheimer's, Parkinson's, and stroke. Additionally, cabbage provides beta-carotene, a type of carotenoid that has antioxidant properties and supports vision. Beta-carotene helps prevent macular degeneration, a condition that causes vision loss in the elderly.

Anti-inflammatory properties

Cabbage is a nutrient-rich vegetable with numerous health benefits. It contains a crucial compound called Glutamine, an amino acid with anti-inflammatory properties that protect the body from diseases. Glutamine helps alleviate symptoms such as irritation, allergies, joint pain, fever, and skin disorders. Moreover, Glutamine supports protein synthesis, energy production, enhances the immune system, and promotes gut health.

Weight-loss cabbage recipes

You can transform cabbage into many delicious and easy-to-make dishes, such as:

• Cabbage salad: Slice cabbage thinly, mix with unsweetened yogurt, pepper, salt, and olive oil. You can add carrots, cucumbers, pears, or various seeds to enhance the flavor and nutrition of the salad.
• Stir-fried cabbage with garlic: Julienne cabbage, sauté minced garlic with cooking oil, then quickly stir-fry the cabbage, season with spices to taste. This dish can be served with rice or bread.
• Boiled cabbage: Boil cabbage in boiling water with a little salt and vinegar, until the cabbage is tender but still retains its green color. You can eat boiled cabbage with lime garlic chili fish sauce or mayonnaise sauce.
• Cabbage soup: Sauté minced meat with onions, then add to a pot of boiling water along with finely sliced cabbage, potatoes, carrots, and spices. Simmer for about 20 minutes until the ingredients are tender. This soup is delicious and nutritious.

Some notes when consuming cabbage

• Individuals with thyroid disorders or goiter: Cabbage contains gluten, a substance that can disrupt thyroid function and enlarge the thyroid gland. You should limit cabbage consumption or only eat a small amount. Before cooking, you should chop the cabbage finely and soak it in water for about 10-15 minutes to reduce gluten content.
• People with gastric pain: Raw cabbage can produce a lot of gas in the stomach, making you bloated and uncomfortable. You should eat cooked cabbage to aid digestion.
• Individuals with kidney problems or low urine output: This vegetable contains potassium, a mineral that can be harmful to people with kidney problems. Raw cabbage or pickled cabbage can also make it difficult to urinate for those with low urine output. You should avoid eating cabbage or only eat a small amount and cook it thoroughly.

How to choose good cabbage

To select good cabbage, you need to pay attention to the following points:

• Color: Fresh cabbage typically has a deep green or bright white color, glossy and vibrant. Avoid cabbage with yellow, brown, or faded leaves.
• Shape: Choose round and even-shaped cabbage, not too oval or distorted. Avoid cabbage with flat, concave, or cracked shapes.
• Firmness: Press it and it should feel crisp and not collapse. Avoid soft cabbage that feels watery or makes no cracking sound when pressed.
• Weight: Quality cabbage tends to be heavier for its size due to more leaves and dense core. Avoid light cabbage as it may have fewer leaves or feel spongy inside.
• Interior: Leaves should be tightly packed with no gaps. When cut, you should see crisp and juicy leaves. Avoid cabbage with gaps or wilted, dry leaves.

By eating cabbage regularly and sensibly, you will achieve a healthy body. Thank you for your interest in Mytour's insights on cabbage calories. Visit Mytour often to stay updated with more useful information.