Benefits Eating Red Cabbage

What is a Red Cabbage?

Red cabbage is a kind of cabbage, also known as Blaukraut after preparation. Its leaves are colored dark red/purple. However, the plant changes its color according to the pH value of the soil, due to a pigment belonging to anthocyanins.

Red cabbage is one of those with a great dose of Vitamin C, making it an antioxidant-rich, immune booster. In comparison to green cabbage, red cabbage contains 10x more vitaminscancer-fighting flavonoids, and a winning amount of antioxidants which improve eye, teeth, bone, & immune health.

Red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones. Red cabbage is high in fiber, making it easier to digest foods and keep your digestive system healthy.


Like all cabbage varieties, red cabbage is rich in vitamin C, vitamin K, and is a low-calorie source of dietary fiber. Red cabbage is also high in antioxidants, especially anthocyanins. These nutrients in red cabbage help keep the body healthy and may help reduce the risk of health conditions such as cancer, osteoporosis, and heart disease.

Red cabbage also contains other vitamins and minerals such as:

  • Vitamin A 
  • Folate
  • Vitamin B6
  • Vitamin E
  • Calcium
  • Magnesium
  • Potassium
  • Manganese
  • Phosphorus
  • Zinc
  • Riboflavin
  • Thiamin

Nutrients per Serving

A one-cup (89g) serving of raw, chopped red cabbage contains:

  • Calories: 22
  • Protein: 1 gram
  • Fat: 0.1 gram
  • Carbohydrates: 5 grams
  • Fiber: 2 grams
  • Sugar: 2.8 grams
  • Vitamin K: 67.6 micrograms or 85% of the daily value
  • Vitamin C: 32.6 milligrams or 54% of the daily value
  • Folate: 38.3 micrograms or 10% of the daily value

4 Health Benefits of Red Cabbage

Like other cruciferous vegetables, red cabbage contains various nutrients that your body needs. Research also suggests that diets high in cruciferous vegetables like red cabbage may help protect against some types of cancer.

Red cabbage may also help with weight loss since it’s low in calories, has high water content, and is a good source of dietary fiber and other nutrients such as antioxidants. These factors help you feel full without consuming too many calories, making red cabbage a healthy addition to your diet.

In addition, red cabbage can provide other health benefits like:

1. Bone Health

Red cabbage contains a variety of nutrients that are important for bone health. While most people know that vitamin D and calcium are critical to their bone health, other nutrients essential to your bones include vitamin K and magnesium.

Unfortunately, people who eat a typical American diet may not get the amount of these nutrients that they need. Red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones.

2. Digestive Health

Red cabbage is high in fiber, making it easier to digest foods and keep your digestive system healthy.

The high fiber content can keep food moving through your digestive system and reduce constipation. The soluble fiber in red cabbage can help the beneficial bacteria in your gut. It may help maintain a healthy balance of prebiotics in your digestive system, although more research is needed.

Fermented red cabbage may also help promote the balance of gut microbes and probiotics in your digestive system. This can help strengthen your intestines.

3. Heart Health

The anthocyanins in red cabbage may benefit your heart. Diets high in anthocyanins, like those found in red cabbage, are linked with lower blood pressure. They’re also linked to a reduced risk of cardiovascular disease.

4. Fights Inflammation

Red cabbage also fights inflammation and arthritis with its powerful phytonutrient content! A study published in Research in Pharmaceutical Science showed that when testing the effects of cabbage extracts on the immune response, there was a reduction in swelling.


As with any vegetable, some nutrition is lost upon heating, steaming, microwaving, etc. This is even more significant with red cabbage due to being an anthocyanin-rich plant.

Therefore, raw uncooked cabbage will yield the most nutrition overall if you’re looking to get a nutrition-packed punch from this incredible veggie.

If you decide to cook your cabbage, try using less water, lower heat, + less cooking time. All of these will help to retain the optimum benefits of the nutrients within!

Please let us know in the comments:

  • Are you a regular eater of the red cabbage?
  • What health benefits do you derive from it?
  • How do you prepare it in recipes?

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Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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