How many calories are in fresh cabbage?

Popularity of cabbage cabbage in dietary nutrition due to its low calorie content, high fiber content and the benefits of the vegetable. The body spends a lot of energy on digesting and assimilating the product, which ensures weight loss. From the article you will learn how many calories are in cabbage, as well as its benefits and harm to the body.

How many calories are in fresh cabbage?

Cabbage has been a staple of Northern European cuisine for many centuries. The vegetable contains biological active substances, enzymes, pantothenic and folic acids, various organic substances that are necessary for the full functioning of the body.

BJU and calorie content per 100 g of product:

• calorie content – ​​27 kcal;
• proteins – 1.8 g;
• fats – 0.1 g;
• carbohydrates – 4.7 g.

Chemical composition of cabbage

The vegetable's characteristic flavor comes from glucosinolates, a class of sulfur-containing glucosides—compounds that are responsible for the vegetable's potentially beneficial health effects. Although they are found throughout the plant, they are most concentrated in the seeds.

Reference! 3,3′-diindolylmethane is a chemical in cabbage that prevents the negative effects of radiation.

What vitamins are in white cabbage?

Cabbage is a source of vitamins C and K. 100 g of product contains 44% and 72% of the daily value, respectively.

The vegetable is rich in other vitamins and microelements:

• B6 – 10%,
• B1 – 7%,
• B5 – 4%,
• B2 – 3%,
• B3 – 25%,
• B9 – 11%,
• manganese – 8%,
• calcium – 4%,
• iron – 4%,
• magnesium – 3%,
• phosphorus – 4%,
• potassium – 4%,
• zinc – 2%,
• sodium – 1%.

What else is in cabbage?

Cabbage contains antioxidants - choline, beta-carotene, lutein and zeaxanthin - and flavonoids - kaempferol, quercetin and apigenin.

The vegetable is rich in phytochemicals: thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates.

Amino acids found in the vegetable include:

• alanine (0.6%) – takes part in the production of antibodies;
• arginine (1.2%) – indispensable in the elimination of ammonia;
• cystine (0.6%) – responsible for normal muscle function;
• glutamic acid (2%) – improves mental state, prevents schizophrenia, tones the body;
• leucine (2%) – activates the processes of amino acid biosynthesis;
• Tyrosine (0.4%) – used by body cells to make proteins and produce a number of neurotransmitters: dopamine, norepinephrine and adrenaline.

Essential fatty acids per 100 g of product:

• linoleic acid – 0.017%;
• linolenic acid – 0.08%.

Properties of white cabbage

Increasing your plant-based diet reduces your risk of diabetes, obesity, and cardiovascular disease:

1. Cancer Prevention. A potential antitumor compound found in cabbage is sulforaphane. It has the ability to suppress the activity of histone deacetylase, a harmful enzyme that is involved in the development of cancer cells.
2. Beneficial effects on the heart. Polyphenols reduce the risk of cardiovascular diseases, prevent the formation of blood clots, and lower blood pressure.
3. Improving immunity. Vitamin C (ascorbic acid) protects the body from damage caused by free radicals.
4. Acceleration of metabolism. The vegetable contains insoluble fiber, which maintains the health of the digestive system and helps normalize stool. The vegetable is rich in soluble fiber, which increases the number of beneficial bacteria in the intestines.
5. Reduced pressure. Potassium is an important mineral and electrolyte. It regulates blood pressure by counteracting the effects of sodium on the body.
6. Reducing cholesterol levels thanks to the content of soluble fiber and phytosterols.

Benefits for women's health

The vegetable has a number of benefits for women:

1. Contains folates, which have a beneficial effect on the formation of the placenta, which is extremely important for the development of the fetus in the womb.
2. Iron reduces the risk of premature birth.
3. The vegetable is beneficial for the skin due to its antioxidant and phytochemical content. The presence of these compounds makes cabbage effective in fighting harmful free radicals that lead to acne.
4. Cabbage juice is used as a face mask to get rid of dry skin.
5. The vegetable improves skin tone and texture due to its potassium content. It has detoxifying properties.
6. Sulfur and silicon stimulate hair growth. Vitamin E makes them softer and silkier.
7. Beta-carotene is effective in preventing breast cancer.

Possible harm and contraindications

Excess cabbage leads to gas, flatulence and diarrhea.

The vegetable is contraindicated for people:

• with allergies - rare, it is caused by any one type of vegetable - broccoli, cabbage, cauliflower or seaweed;
• diabetes mellitus – the vegetable increases blood sugar levels;
• hypothyroidism – eating raw cruciferous vegetables further suppresses the function of thyroid hormones;
• gastrointestinal diseases - increases acidity and further irritates the mucous membranes during an exacerbation.

Which cabbage is the healthiest and richest in vitamins?

Green and white varieties are cooked for 3-5 minutes, red cabbage is stewed for about half an hour:

1. White cabbage. Rich in vitamins C and K, juicy. To preserve beneficial microelements and vitamins during cooking, it is stewed in its own juice and added to borscht.
2. Red cabbage. With ginger and chili, it's a great side dish for meat, poultry and fish. A cooking method that allows you to preserve beneficial properties is boiling. The most vitamin-rich varieties are Anthracite F1, Kissendrup.
3. Colored. It is cooked in a double boiler or simply boiled, baked in the oven, made into a casserole or soup. The varieties containing the most vitamins are Snow Globe and Express.
4. Brussels. It is baked, boiled, sometimes fried in batter. The most reliable way to preserve microelements and vitamins during cooking is stewing. The most vitamin-rich varieties are Franklin F1 and Long Island.

Conclusion

Cabbage is a low-calorie vegetable rich in vitamins, minerals and antioxidants. Good for health, speeds up metabolism, improves immunity. However, excessive consumption will cause flatulence and diarrhea. To preserve its beneficial properties, avoid frying, stewing or steaming cabbage.