Cabbage

Nutrition per ~85 g · ¾ cup chopped

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

Overview

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.

Health benefits 5

Pairs 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

In the kitchen

• Consume raw or lightly steamed (2-3 minutes) to preserve glucosinolates and heat-sensitive vitamin C; prolonged cooking degrades these bioactive compounds
• Ferment cabbage at room temperature for 7-14 days to increase probiotic content and enhance nutrient bioavailability, supporting gut health more effectively than raw preparations
• Store whole cabbage in the crisper drawer at 0-4°C for up to 2 months; keep cut surfaces exposed to air briefly before sealing to minimize oxidative nutrient loss
• Choose red cabbage varieties when possible, as anthocyanin content is 3-5 times higher than green cabbage, providing enhanced antioxidant capacity
• Pair with healthy fats (olive oil, avocado, nuts) at the same meal to maximize absorption of fat-soluble vitamin K needed for bone and vascular health

When to eat it anytime

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.