Cabbage (Brassica oleracea)

Cabbage (Brassica oleracea)

Cabbage characteristics

  • Rich in fibre
  • Rich in antioxidants
  • Rich in vitamin C
  • Stimulates intestinal transit
  • Reduces the risk of cancer

Nutritional and caloric values of cabbage

For 100g cabbage:

  • Energy: 36.5 calories
  • Water: 90g
  • Protein: 1.38g
  • Carbohydrates: 4.63g
  • Lipids: 0.6g
  • Fibre: 3.5g
  • Calcium: 59mg
  • Chloride: 50mg
  • Copper: 0.02mg
  • Iron: 0.3mg
  • Iodine: < 20 mcg
  • Magnesium: 11mg
  • Manganese: 0.1mg
  • Phosphorus: 33 mg
  • Potassium: 240mg
  • Selenium: 20mcg
  • Sodium: 13mg
  • Zinc: 0.16mg
  • Beta-carotene: < 5 mcg
  • Vitamin E: <0.08mg
  • Vitamin K1: 9.6 mcg
  • Vitamin C: 8.88mg
  • Vitamin B1 or thiamine 0.04mg
  • Vitamin B2 or riboflavin: <0.01mg
  • Vitamin B3 or PP or niacin: 0.2mg
  • Vitamin B5 or pantothenic acid: 0.18mg
  • Vitamin B6: 0.17mg
  • Vitamin B9 or Total Folate 69.6 mcg

Cabbage is moderately calorific (36.5 cal / 100 g) due to the presence of carbohydrates. It is a good source of fibre and vitamins.

The benefits of cabbage: why eat it?

  • Antioxidants that may help prevent certain types of cancer
  • Source of iron and manganese
  • A reservoir of vitamin K
  • High levels of vitamins B1 and B6
  • Anti-fatigue

Choose your cabbage wisely

When harvested, cabbage can weigh up to 7kg. It grows above ground and consists of large, overlapping leaves.

There are several types of cabbage:

  • Green cabbage
  • White cabbage
  • Purple cabbage

They all belong to the same family as cauliflower, broccoli and Brussels sprouts.

To choose the right cabbage, it should be firm and the leaves should be firmly pressed together. There should be no blemishes.

Contraindications and allergies

Cabbage consumption is not a trivial matter for some people.

Vitamin K and anticoagulants

Cabbage, especially green cabbage, is a good source of vitamin K. This vitamin, which is important for blood clotting, can be produced by the body and is also found in certain foods. People who take blood-thinning medication, such as Coumadin®, Warfilone® and Sintrom®, should eat a diet with relatively stable levels of vitamin K on a daily basis. Green cabbage is on a list of foods that should be eaten no more than once a day and in a maximum amount of 250g at any one time. People on anticoagulant therapy are strongly advised to consult a dietician or doctor to find out about food sources of vitamin K and to ensure that their daily intake is as stable as possible.

Irritable bowel syndrome

Some people with irritable bowel syndrome have varying degrees of food intolerance. Sometimes the intolerance is to cruciferous vegetables, such as cabbage. By limiting or avoiding fermentable foods such as those in the cruciferous family, people with this syndrome can relieve certain symptoms such as abdominal pain, bloating or diarrhoea. When symptoms are mild, or during periods of remission, it is sometimes possible to reintroduce these foods gradually, always taking into account individual tolerance.