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Red Cabbage

Red cabbage is a cruciferous vegetable colored by anthocyanin pigments, high in vitamin C and vitamin K, with a little fiber.
  • Nutrition Facts

Serving Size: 1 cup raw shredded (89g)

  • Calories: 28
  • Calories: 28
  • Fiber: 1.8g
  • Sugar: 3.4g
  • Protein: 1.3g
  • Fat: 0.2g
  • Key Nutrients
Vitamin C, Vitamin K, Anthocyanins
  • Key Vitamins
Vitamin C (56% DV), Vitamin K (28% DV), Vitamin B6 (11% DV), Vitamin A (6% DV), Thiamin (B1) (5% DV), Riboflavin (B2) (5% DV)
  • Essential Minerals
Manganese (9% DV), Potassium (5% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

This food has too little carbohydrate for a glycemic index to be measured.

Fresh red cabbage, whole and halved, on white background
Fresh red cabbage, whole and halved, on white background
  • Health Benefits:

    • Its deep purple color comes from anthocyanins, plant pigments. In a 2007 feeding study by Charron and colleagues at the United States Department of Agriculture (Journal of Agricultural and Food Chemistry), volunteers who ate 100 to 300 grams of steamed red cabbage passed anthocyanins in their urine, so the pigments are taken up, though the fraction recovered intact was tiny. Whether that does anything measurable for a person is a separate question. A four-week trial that fed red cabbage as one of five vegetables in a high-vegetable diet (Peluso and colleagues, Oxidative Medicine and Cellular Longevity, 2018, 38 adults) found no statistically significant change in immune or antioxidant markers. No health claim is made for them here.

    • An excellent source of vitamin C, which contributes to the normal function of the immune system and to normal collagen formation.

    • Contains glucosinolates, sulfur compounds found in cruciferous vegetables.

    • Provides vitamin K, which contributes to normal blood clotting and to the maintenance of normal bones.

    • Low in calories, with a little fiber, and an easy addition to salads, slaws, and cooked dishes.

    • Related reading: Why Vitamins and Minerals Matter More Than You Think
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.