Let's Connect
To share a recent experience with one of our products, please click here. If you have other questions, comments, or ideas that you would like to share, please let us know by completing the short form below. Keep checking back — we are always up to something new!
Let's Connect!
Cabbage Is a Low-Cal Veggie With Major Benefits
June 16, 2020
By Abbie Gellman, MS, RD, CDN
Cabbage is part of the cruciferous family of vegetables, which also includes Brussels sprouts, broccoli, cauliflower, collard greens and kale, among others.
The four major types of cabbage are green, red, savoy and Napa. Green cabbage ranges from pale to dark green, red cabbage looks purple or crimson-red with white veins running throughout and Napa and savoy cabbage are yellowish to pale green in color.
Both green and red cabbage have leaves with a smooth texture while savoy and Napa are more ruffled. The characteristic crunchy texture and pronounced taste is most often associated with red and green cabbage while savoy and Napa varieties are more delicate and mild in flavor.
Cabbage is delicious raw or cooked and it is a low-calorie option that is chock-full of vitamins, minerals and phytochemicals — packing a powerful punch of healthy benefits.
Cabbage Nutrition Facts
One cup of chopped cabbage is equal to a single serving. One cup of raw cabbage contains:
- Calories: 22
- Total fat: 0.1 g
- Cholesterol: 0 mg
- Sodium: 16 mg
- Total carbs: 5.2 g
- Dietary fiber: 2.2 g
- Sugar: 2.8 g
- Added sugar: 0 g
- Protein: 1.1 g
Cabbage Macros
- Total fat: A one-cup serving of cabbage has 0.1 grams of total fat, which includes 0.02 grams polyunsaturated fat, 0.02 grams monounsaturated fat, 0 grams saturated fat and 0 grams trans fat.
- Carbohydrates: A one-cup serving of cabbage has 5.2 grams of carbohydrates, which includes 2.2 grams of fiber and 2.8 grams of naturally occurring sugar.
- Protein: A one-cup serving of cabbage has 1.1 grams of protein.
Vitamins, Minerals and Other Micronutrients
- Vitamin K: 56% of your Daily Value (DV)
- Vitamin C: 36% DV
- Folate (B9): 10% DV
- Manganese: 6%
- Vitamin B6: 6% DV
- Thiamin (B1): 5% DV
- Pantothenic Acid (B5): 4% DV
- Calcium: 3% DV
- Magnesium: 3% DV
- Potassium: 3% DV
- Riboflavin (B2): 3% DV
- Vitamin A (IU): 3% DV
- One serving of cabbage is not a significant source of iron (2% DV), zinc (1% DV), vitamin E (1% DV), choline (2% DV), phosphorus (2% DV), copper (2% DV) or niacin (1% DV).
Health Benefits of Cabbage
Like other cruciferous vegetables, cabbage has a rich and varied nutrient profile with a wide variety of vitamins, minerals and antioxidants.
1. Cabbage Is Tied to Preserving Bone Health
Our bones bear the brunt of our weight on a daily basis, so they are constantly breaking down and rebuilding.
Eating enough calcium and vitamin D, especially throughout childhood, is essential but vitamin K is a key part of bone metabolism and essential for bone health, too, according to the National Institutes of Health (NIH).
Not getting enough vitamin K is associated with an increased risk of osteoarthritis and fractures in older adults, according to a study published in the June 2014 issue of Molecular Nutrition & Food Research.
Clocking in at 56 percent of your daily needs per one-cup serving, cabbage is packed with this bone-building nutrient. Meeting your vitamin K needs can help reduce bone turnover (aka breakdown) and can improve bone strength, according to an April 2012 article published in the Open Orthopedics Journal.
2. Cabbage Is Linked to a Reduced Risk of Cancer
Including cruciferous vegetables, like cabbage, in the diet on a regular basis is one the American Cancer Society’s key dietary recommendations to reduce the risk of cancer.
Cruciferous vegetables contain a group of anti-cancer compounds known as glucosinolates, which are sulfur-containing chemicals. These glucosinolates break down when cooked and eaten to form biologically active compounds that have been associated with preventing the development of cancer, per the National Cancer Institute.
Epidemiological evidence suggests that a higher intake of cruciferous vegetables shows reduced incidence of cancer, according to an article in the December 2014 BBA Reviews on Cancer journal.
What’s more, eating cabbage boasts antioxidant benefits. These antioxidants help protect our cells from oxidative damage. Eating a rainbow of colors from plant foods, such as cabbage, every day is linked to a decreased risk of a variety of cancers, according to the Harvard Health Publishing.
3. Cabbage Is a Vitamin C Powerhouse
Vitamin C serves many purposes throughout the human body — including its vital role is as an immune-supporting antioxidant, according to a November 2017 article published in Nutrients.
Clocking in at 36 percent of your daily value, one serving of cabbage is an excellent source of this valuable nutrient.
Vitamin C acts as an antioxidant throughout the body, protecting DNA, proteins and lipids from oxidative damage from free radicals. Eating foods rich in vitamin C is associated with helping prevent and/or treat a range of health conditions, including heart disease, cancer and the common cold, according to the NIH.
Another amazing benefit of vitamin C is its ability to help humans absorb non-heme, or plant-based, iron.
Non-heme iron is found in plant foods, such as beans, lentils, leafy greens and whole grains. Our bodies cannot easily absorb non-heme iron and vitamin C acts synergistically to reduce the non-heme form from ferric to ferrous, which allows humans to more easily absorb the nutrient, according to the October 2019 issue of Antioxidants.
This is particularly important for vegans and vegetarians who are more likely to experience anemia because they consume primarily non-heme iron versus the animal-based heme iron.
Cabbage Health Risks
Food Allergies
Cabbage is generally regarded as safe for most people to consume and is not known to be associated with any food allergies to date.
However, cruciferous-family vegetables, including cabbage, contain goitrogens, which may interfere with thyroid hormone action in certain situations, particularly when iodine levels are low, according to the January 2016 issue of the Journal of Clinical and Diagnostic Research.
Cooking may help inactivate the goitrogenic compounds. However, if you’re eating large quantities of raw cruciferous vegetables — more than four servings per week — be sure to get adequate amounts of iodine, which is found in iodized salt, seaweed vegetables, seafood and supplements.
Drug Interactions
Vitamin K interacts with a few medications and certain medications can also have an adverse effect on vitamin K levels, the NIH states.
Vitamin K is vital for blood clotting, so high amounts of this nutrient dilutes the effects of prescription blood thinners such as warfarin.
People taking blood thinners should not cut vitamin K out completely since it is an integral part of a healthy diet. Instead, they should be consistent with the vitamin K eaten daily to keep a constant level because sudden changes (up or down) can disrupt the medication’s coagulating power, the Cleveland Clinic states.
Individuals on antibiotics or bile acid sequestrants to reduce cholesterol may experience decreased vitamin K levels.
Be sure to discuss any medication and food interactions with your health professional.
Cabbage Preparation and Useful Tips
Cabbage is widely available year-round. Choose cabbage that is firm, dense, has shiny, crisp and colorful leaves and no signs of decay, cracks, bruises or blemishes.
The majority of the outer leaves should be firmly attached to the stem. Precut cabbage, either halved or shredded, is also available and many grocery stores.
Store cabbage in the refrigerator to prolong its shelf life. Place the entire head as is or in a perforated plastic bag in the crisper drawer. Red and green cabbage should stay fresh for at least two weeks while savoy or Napa cabbage will keep for about one week.
If you need to store a partial head of cabbage, place in a perforated plastic bag or wrap with plastic wrap before placing in the refrigerator.
Here are some tips for preparing cabbage:
- Remove any fibrous, thick outer leaves. Then, cut into halves or quarters then run cabbage under cold water.
- To cut cabbage into smaller pieces, remove the core. If you’re grilling or wrapping pieces in foil and baking, you may want to leave the core attached.
- Cabbage can be cut into wedges, grated by hand with a knife or shredded in a food processor.
- If you’re boiling red cabbage, add an acid, such as vinegar or lemon juice, to the water to prevent the color from running.
Cabbage can be used in a wide variety of ways. Here are some quick serving ideas:
- Cut into wedges, drizzle with olive oil, salt and pepper then grill.
- Cut into wedges, place each wedge in a piece of foil, drizzle with olive oil, salt and pepper, close the foil to form individual packets then bake at 400 degrees Fahrenheit for approximately 40 minutes.
- Shred cabbage and add to salads or make coleslaw.
- Use shredded cabbage in sandwiches or pitas.
- Braise shredded cabbage with apple, vegetable broth, red wine vinegar, salt and pepper.
- Sauté cabbage and onions as a side dish.
- Ferment shredded cabbage to make sauerkraut or kimchi.
- Steam cabbage, add a drizzle of olive oil, salt, pepper and toasted nuts.
Category: Industry News
Other Press Releases
Bear Creek, Wis. – GLK Foods, a market-leading food solutions producer and the world’s largest…
By Rob Corliss October 29, 2020 Handhelds work particularly well in today’s landscape, with…
Where no veggie has gone before… Appleton, Wis. (August 3, 2020): OH SNAP!® Picking Co….
July 20, 2020 By Bob Fredericks In the race to beat COVID-19, the winner could be…
Mar 17, 2020 02:22 AM By Medical Daily Cabbage is a popular vegetable that comes…
Sept. 16, 2019, 5:18 PM EDT By The Associated Press Here’s a sentence that might…
NEENAH, Wis. (April 29, 2019) – On Friday, April 26, Miron Construction Co., Inc. broke…
CHICAGO — Long before refrigeration, fermentation was used as a means to extend the shelf life…
Bear Creek, Wis. – GLK Foods, a market-leading food solutions producer, announces the expansion of…
OH SNAP! Hottie Bites makes Eat This, Not That’s 100 Healthiest Foods for 2018. Originally…
Fermented foods such as kombucha, yogurt, kefir, sauerkraut, tempeh and kimchi are expected to be…
Eat This, Not That! recognizes OH SNAP! Hottie Bites as one of the top paleo-friendly…
Originally published by Fresh Times, the blog by Hello Fresh.
Originally published by Convenience Store Products.
Originally published by Food Manufacturing.
The classic Reuben sandwich is a favorite for so many reasons. The contrast of flavors…
Food trends come and go. But how do they take shape? Some trends are predictors…
Food industry experts around the world are getting their 2017 trends ready for the year….
Fermentation is a process that is preserving and altering the flavors of food and beverages….
Many chefs have taken creative leaps with their food in the past couple years. One…
In case you haven’t heard, it’s tradition to eat pork and kraut on New Year’s…
In 2017, there are many food predictions we should watch for. In the past, we’ve…
2016 was full of culinary expertise as chefs tried new trends. Foodies across the nation…
Taking a look back at 2016, there were many food trends that came and went….
Americans love sandwiches. A staple in our country’s cuisine, a cold cut sandwich can be…
Fermented foods are a trend recently, but they are not new by any means. Fermentation…
Fermenting foods dates way back to before there were restaurant trends and food phases. It…
For those who bake frequently, you know the standard ingredients that go into most recipes….
Blind calorie consumption when you’re out to eat will be harder to do come May…
Hot dogs are a growing trend in the food industry despite being a ballpark classic….
As new chefs emerge into the food industry, their fresh ideas create twists on traditional meals….
Michael Symon, a Food Network celebrity, ABC’s The Chew co-host, and professional chef, has opened…
To create kraut, cabbage is shredded and fermented. During fermentation, microbial processes create lactic acid…
It’s no surprise that kraut is good for you. But do you know specifically why?…
As spring and summer make their way around, we prep for grilling season. A standard…
Next time you have an annoying blemish pop up, you’ll probably wonder about the next…
Eating right, being active, and getting enough sleep are all parts of living a healthy…
Our favorite fermented food is so easy to love. Yes, crunchy kraut is the perfect…
The way we eat is changing. Trends show that consumers are eating multiple times a…
As trends come and go, there will always be foods that are popular for a…
Attention foodies! Whole Foods has predicted the 2016 food trends. According to BuzzFeed, Whole Foods…
We Are Green Bay featured GLK Foods on their Made in Wisconsin segment. The world’s…
As the new year sets upon us, people have started to predict 2016 trends from…
Eating healthy includes a balanced diet, but make sure not to ignore a crucial part…
If you haven’t seen Mad Dog & Merrill’s Midwest Grill’n show, you are missing out. For…
Eating healthy can reduce the risk of cancer. But how do you know which foods…
Used by our ancestors more than 6,000 years ago, fermentation was a process to preserve…
Fall is known for pumpkin-spiced desserts and caramel apples, so why not kraut? Of the…
You’ve heard it before, fermented foods are good for you. But let’s get down to…
Lambeau Field’s executive chef Heath Barbato and his staff crafted 22 new recipes for the…
The World’s Longest Bratwurst measured out to be 120 yards long on Sunday at Lambeau…
Digestive health is crucial to maintaining over-all health. Your gut needs a balance of good…
Gut health is essential to total body health. From the mood you’re in to how…
What are you doing this weekend? Your answer should be tasting kraut beer at Sauerkraut…
Calling an item a “superfood” can put a lot of pressure on said food. But…
Pizza farms are sweeping the Midwest. The pizza in this new trend contains ingredients…
The word is out, kraut is good for you. According to The Raw Food World,…
Spoil dad this weekend with the ultimate meal on Sunday. VOGUE UK recently posted this recipe…
A recent study, conducted by psychologists at the College of William & Mary, found a…
“All disease begins in the gut.” – Hippocrates, 400 BC. As stated long ago, most…
Be the star of the cookout and impress your in-laws when you show up with…
The probiotic craze continues as doctors recommend people to consume fermented foods for the good…
A recently published article lists the 7 Healthiest Foods You Aren’t Eating (Yet). Giving a…
Self Magazine published an article about the science behind unhealthy food cravings and how to…
Food blogger, Ricki Heller, has been experimenting with some novel ways to consume the juice….
In a recent article, fermented foods were called upon as a staple in the next…
Ingredients: Seafood sausage, 4 eachButter, melted as neededBrioche hot dog rolls, toasted 4 eachSauerkraut butter8…
L.A.’s Juice Guru, Amanda Chantal Bacon, founder of cult Los Angeles juice shop and haute…
Feed Your Skull blogger, Michelle Felt, recently posted a quick and healthy snack. Avocado stuffed…
Food trends can explode overnight — some hang on (and hang on and on) while…
E! News has the scoop from Dr. Frank Lipman, an Integrative & Functional Medicine Physician and…
Tracy Miller opened Duran European Sandwiches in Chicago, featuring a smorgasbord of open-faced creations on…
If next year at this time, you’re swiping millet bread through the last of your…
Smoked cabbage. Savoury beignets. And pickled cauliflower. These are among the foods predicted to become…
Few sandwiches have as many origin stories as the Reuben. Some say that the hot…
Poor kraut. Too often it is overlooked in American society. Its limp and lackluster appearance…
Fermentation is the second most popular method of preparation in 2015! Also, local sourcing, environmental…
Based on analysis of its annual What’s Hot culinary forecast over time, the National Restaurant Association has…
Sure, we all love using kraut traditionally: stuffed pork chops, grilled brats, or a hot…
Adding fermented foods to your diet can aid weight loss, boost energy, improve the immune system…
In 2014 we went mad for kale, quinoa and craft beer, so what will be…
Oktoberfest in Germany may have ended, but you can keep the celebrations going all month…
It used to be that only alcoholics had to worry about fatty liver disease. Not…
Coconut water, chia seeds, acai berry: There seems to be a new exotic or hard-to-find…
My first stop in Chicago tends to be to the same place – Chicago Diner. With…
What do the armies of Genghis Kahn, Colonial Era navies, and those who labored on…
Banish the occasional headache or upset stomach with remedies straight from your kitchen. Bananas Cure…
The best parts of autumn are the rich comfort foods that warm you from the…
“If you can heal the digestive tract, you can heal the body.” That was the…
Fermented foods are getting a lot of cred lately as superfoods. Here’s what makes them…
As a result of the widespread digestion and immune system related issues taking over the…
First it was pomegranate and spinach, now it’s chia and kale. It’s hard to keep…
As we all know, kraut it is a great accompaniment to hot dogs, sausages and…
The #CaseOfKraut contest winner has been chosen! Thank you to all who participated in the…
It is believed that the sandwich was named after the 18th-century aristocrat, the 4th Earl of…
Have you been looking for more ways to incorporate natural probiotics into your diet? With…
Before refrigeration, we dug holes. We would gather clay pots that were full of muddled cabbage…
A one-cup serving of kraut provides about a quarter of our daily value for vitamin…
If you feel like you’re eating all the right stuff, but to no avail, your…
Living fermented foods are all the rage in health food stores. But are they just…
The combined influence of better-burger restaurants and the fast-casual customization model has had a profound…
The #CaseOfKraut deadline has been extended through June 18th, which means you still have a…
There’s a rack of pork ribs rotting on my counter. In a few days, when…
You know those dreams people have where they’re rolling on a pile of money, swimming…
Pickled and fermented foods add a tangy burst of flavor that really jazzes up vegan…
What’s not fresh and yet is really good for you? We are talking fermented foods—foods…
Whenever I find a recipe, I usually think, “that would be good with …” or…
Sauerkraut, that familiar hot dog condiment, may not have the beauty of garnet-colored raspberries or…
Recently, fermented foods like kraut and kimchi have been making news, even though they are,…
Rachel Carlson is a featured guest blogger for Krautlook. As an avid cook, recipe experimenter,…
Breaking news: Bacteria help kids stay healthy! In a study published this month in the…
Every year, half of all Americans take some kind of pill as insurance against their…
We already know that food manufacturers and the media tend to exaggerate the benefits of popular…
Sauerkraut can be an important part of diets designed for healing cancer. Sauerkraut is a…
Probiotics are the good bacteria that keep your digestive system functioning at a healthy level….
Here are 6 kraut recipes (plus a couple of extras) which are just as unique…
Foods were originally fermented to help preserve them, but this isn’t the only benefit of…
February is deemed American Heart Month by Centers for Disease Control and Prevention (CDC). As…
Sauerkraut, blue cheese and pickles hardly sound like the route to wellbeing. But fermented foods…
I am KC Kahn, also known as “The Kitchen Chopper,” and I have a kraut story…
Spring has asparagus and fresh herbs, summer has berries and tomatoes, fall has grapes, kale,…
Famous seafarer James Cook said: “Sauerkraut is able to help to drive diseases off. It…
Growing up, kraut came out of a can and was used solely as a hot…
One of the many tricks up the sleeve of Top Chef season-nine contestant Edward Lee…
Just as Americans’ taste for hot and spicy items continues to get hotter and spicier,…
A query of independent chefs about fermenting elicited dozens of responses about house-made kraut, kimchi…
It’s the morning after a big night — your lips are dry, your head is throbbing and…
Muffin top. Love handles. The slang makes it sound oh so adorable. But if you’re…
The National Restaurant Association conducted an online survey of 1,283 members of the American Culinary Federation…
So-called “functional” foods — generally thought of as foods enhanced with nutrients or other health-beneficial…
Ask a bunch of food writers what food trends they observed in 2013, and you…
Ensminger is slender and as fit as he “could possibly expect to be at this…
Emerging research reveals that good digestion and a healthy digestive tract are dependent on beneficial…
“In a competitive foodservice climate, flavor differentiation is a must-have for operators,” says Darren Tristano,…
Pucker up: Forays into less-familiar ethnic cuisines, from Korean to Scandinavian, are partly responsible for…
Heat-seeking consumers love spicy foods and they’re also looking for innovative new flavors and blends,…
Vegetables are increasingly taking over the center of the plate at restaurants, as consumers’ demands…
More than 100 years ago, in the town of Bear Creek, Wis., two Irish brothers…
“Cabbage might have an identity problem.Back in 2011, politicians were in a tussle about which…
From Chef Nathanial Zimet, Boucherie, New Orleans discussing t Reuben from Stein’s Deli. “I come from…
Third on the list is fermentation! “Fermentation is going to be very in-demand in 2013….
The National Restaurant Association recently released its annual survey of 1,800 chefs. In 2013, fermentation…
It turns out that this year, the foodservice pork category is a record-high 9.25 billion…
All of the research chefs interviewed for this article agree that the trends for 2013…
During the last several months, the Sterling-Rice Group‘s Culinary Team talked to celebrity chefs, school…
The human body carries more than 100 trillion bacteria – about 5 pounds’ worth. In…
Here are the 10 dining trends Sterling-Rice Group (SRG) thinks will move from the cutting…
The Hartman Group has outlined several food and drink trends, including ethical food production, fresh…
GLK Foods introduced the revolutionary GoBitos roasted chickpea line in 2017.
To share a recent experience with one of our products, please click here.
