scored 95/100
Also known as green cabbage, red cabbage, napa cabbage
Cabbage is a cruciferous vegetable rich in vitamin K, vitamin C, and bioactive sulfur compounds that support bone health and antioxidant defense. Its low calorie density and high fiber content make it an excellent staple for longevity-focused diets.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Cabbage, a member of the Brassica family, has been cultivated for thousands of years and is a nutritional cornerstone of many longevity-associated diets including Mediterranean and traditional Asian cuisines. This cruciferous vegetable is exceptionally nutrient-dense, providing over 59 mcg of vitamin K per 100g—critical for bone mineralization and cardiovascular health. Cabbage contains glucosinolates, sulfur-containing compounds that metabolize into isothiocyanates and indoles, bioactive molecules extensively studied for their anti-inflammatory and potential anti-cancer properties. The vegetable's impressive vitamin C content (40 mg/100g) supports immune function and collagen synthesis, while its polyphenolic compounds act as antioxidants throughout the body. Red cabbage varieties contain additional anthocyanins, potent polyphenols associated with improved cardiovascular health markers. Beyond phytonutrients, cabbage's prebiotic fiber feeds beneficial gut bacteria, supporting the microbiome-longevity axis. Its versatility—raw, fermented, steamed, or roasted—makes it accessible across cuisines and dietary patterns, while fermented preparations like sauerkraut enhance probiotic content and nutrient bioavailability.
High vitamin K content (59.4 mcg/100g) activates osteocalcin and matrix Gla protein, essential for bone matrix formation and arterial calcium regulation, reducing fracture risk and arterial calcification
Glucosinolates in cabbage convert to isothiocyanates and indoles during digestion, which activate Phase II detoxification enzymes and suppress NF-κB inflammatory signaling pathways
Vitamin C and polyphenolic compounds (especially in red cabbage anthocyanins) neutralize reactive oxygen species and support natural killer cell activity
Prebiotic fiber and compounds from fermented cabbage selectively feed beneficial Lactobacillus and Bifidobacterium species, strengthening the intestinal barrier and reducing systemic inflammation
Anthocyanins and other polyphenols cross the blood-brain barrier and reduce neuroinflammation through microglial modulation, potentially slowing cognitive decline
Cabbage contains no stimulating compounds and poses no digestive burden for most individuals. It can be consumed at any meal or as part of regular dietary intake. Some prefer inclusion in midday or evening meals to distribute vitamin K intake throughout the day for consistent bone health support.
Breaks a fast
Individuals taking warfarin should maintain consistent vitamin K intake; cabbage is safe but should not be consumed erratically due to high K content. Those with active goiter should cook cabbage to inactivate goitrogens, though typical consumption amounts pose minimal risk.
Per 100 g of the default form. Bars show how much higher or lower cabbage is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cabbage is classified as a cruciferous (vegetable). Cabbage is a cruciferous vegetable rich in vitamin K, vitamin C, and bioactive sulfur compounds that support bone health and antioxidant defense.
Cabbage scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, cabbage is highest in Vitamin K (~42% DV), Vitamin C (~38% DV).
Sometimes — it depends on your daily carb budget. A 85 g serving has about 5.4 g of net carbs (5.4 g total minus 0 g fiber).
Best any time of day. Cabbage contains no stimulating compounds and poses no digestive burden for most individuals. It can be consumed at any meal or as part of regular dietary intake. Some prefer inclusion in midday or evening meals to distribute vitamin K intake throughout the day for consistent bone health support.
A typical serving is around 85 g (~27 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cabbage alongside several other vegetable sources.
Cabbage pairs nicely with: Pair with olive oil because fat-soluble vitamin K and polyphenols require dietary lipids for optimal absorption through enterocytes; Combine with fermented foods (kimchi, sauerkraut, miso) because probiotics enhance bioavailability of glucosinolates and create synergistic anti-inflammatory effects; Eat with vitamin C-rich foods (lemon juice, bell peppers) when consuming raw cabbage because it enhances iron absorption, maximizing the mineral's bioavailability; Pair with cruciferous vegetables (broccoli, Brussels sprouts) because isothiocyanate compounds work synergistically to activate detoxification pathways more effectively than single sources.
Encyclopedia entries that supply the same signature nutrients cabbage contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cabbage contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.