Nutritional and energy value, calorie content and beneficial properties of cabbage. White cabbage

People who watch their figure are usually interested in the calorie content of a product. This article will tell you what raw cabbage has energy value. You will also learn about the calorie content of other types of this vegetable. It is definitely worth mentioning the energy value of stewed cabbage (calories will also be indicated).

Cabbage: what is it?

This vegetable is quite popular among people. Some people prefer white cabbage, while others like Brussels sprouts or Chinese cabbage. It is worth noting that this vegetable is one of the first to be given to infants as complementary foods. This is explained by the fact that cabbage is recognized as a hypoallergenic dish, which contains a large amount of useful substances.

Cabbage is grown in the ground. Depending on the variety, the vegetable may have some preferences. Thus, classic white cabbage is quite picky and grows in almost all regions and conditions.

What are the benefits of cabbage?

How many calories are in cabbage? Most often this question is asked by the fair sex, who love to eat delicious food, but at the same time want to maintain their figure. In addition to its low energy value, this vegetable has many advantages.

Cabbage contains a large amount of vitamin C, which helps restore the body's protective function. The vegetable also boasts a high content of dietary fiber. So, cabbage helps improve digestion and regulate bowel movements. However, it is worth remembering that the product can increase gas formation. If everything is fine with the balance of microorganisms in your intestines, then this phenomenon will not cause you any discomfort. But for babies whose intestinal flora has not yet been formed, such a product can cause considerable pain.

How many calories are in cabbage?

Depending on what type of product you prefer to eat, the energy value of the dish may be different. Of course, fresh vegetables have more vitamins, dietary fiber and fewer calories. Stewed, fried and boiled dishes acquire additional energy value during cooking. Especially if you add additional ingredients. Let's try to figure it out and answer the question of how many calories there are in cabbage.

White vegetable

The most popular cabbage is the white cabbage variety. So, this product can be fried, stewed, pickled, added to salads and boiled. So, how many calories are in cabbage?

Fresh white cabbage, which is not seasoned with anything, has an energy value of 27 kilocalories per 100 grams. If you prepare a salad from this vegetable and season it with mayonnaise, the calorie content of such a dish increases significantly. On average, this type of salad has about 400 kcal per 100 grams. In the case when you want to make a salad, but at the same time reduce the energy value, choose low-fat yogurt or olive oil as a dressing. In this case, the calorie content of the vegetable will range from 50 to 300 calories.

Stewed cabbage has the following calories: per 100 grams of product there are 26 kcal. This suggests that during cooking the energy value decreases. Why is this happening? If you cook cabbage using the method of stewing in a small amount of water, then the juice evaporates from it. Due to this, dietary fiber increases and calorie content decreases. However, when adding oil, carrots, tomatoes and other ingredients, the dish will have an energy value of 70 to 500 calories.

Boiled cabbage (prepared for borscht or cabbage rolls) has an average of 23 calories per 100 grams. Fresh cabbage again loses to this version of the dish. But remember that when you add broth, meat and other ingredients, the energy value increases rapidly.

The calorie content is as follows. The energy value of the dish is about 18 kcal per 100 grams. This reduction is due to the pre-treatment that the product undergoes.

Red cabbage

The second most popular type of this vegetable is In a fresh product you can find about 24 kcal. When preparing salads, the same rule applies: the higher the energy value of the dressing, the higher the calorie content of the final dish.

Marinated cabbage (red cabbage) has very low calorie content. On average, from 100 grams of product you will get about 12 kcal. It is this variety that most housewives use to prepare winter twists.

Cooked red cabbage similarly reduces its energy value. Cabbage stewed according to all the rules contains approximately 20 kcal. If the product was cooked, then its value is 22 calories.

With additional processing and mixing with other ingredients, the energy value always increases.

Chinese cabbage

This type of vegetable is less popular, but it has a more delicate taste than its representatives. Most often used for preparing salads, omelettes and various baked goods. It goes well with seafood. If you want to get a minimum of calories, but maximum pleasure from food, then choose this variety and cook it with squid or shrimp.

The calorie content of Chinese cabbage is 15 kcal. This suggests that this type can be consumed without any restrictions. However, remember the main rule: the more calories in the ingredients that make up the dish, the higher the energy value of Chinese cabbage.

Cauliflower

What calories does cauliflower have? Fresh product is not suitable for consumption. Despite this, it is worth saying that it contains about 30 kcal. After heat treatment, the vegetable has an energy value of 27-29 calories.

Cauliflower is the preferred first food. Kids learn this dish very well.

Broccoli

This type of cabbage is consumed raw and processed. However, the second option is more preferable. Thus, raw broccoli contains approximately 28 calories. If you cook the product, you will get an energy value of 23-27 kcal.

This type of vegetable is often added to omelettes and casseroles. In this case, the calorie content increases in proportion to the amount of additional ingredients.

Brussels sprouts

If you cook the Brussels variety of vegetable, then by stewing or boiling you will get the value of about 35 calories.

Brussels sprouts can also be roasted. In this case, the energy value becomes even greater. In such a dish you can find up to 60 calories, given that it was prepared without oil or additional ingredients.

Kohlrabi cabbage

The most rare type of cabbage is the kohlrabi variety. Externally, the vegetable looks more like a radish or turnip. It is practically never used. The only exceptions are the favorite raw foodists.

So, in its original form, the vegetable contains about 42 calories. When heat treated, this type of vegetable practically does not change its energy value. Stewed or boiled kohlrabi contains from 40 to 43 calories per 100 grams.

What type and method of cooking cabbage is the lowest in calories?

Based on all of the above, we can conclude that the most dietary product is stewed or boiled Chinese cabbage. However, such a dish is prepared very rarely. Except for those who know the secrets of this vegetable and watch their figure.

Many nutritionists suggest a person lose weight through a cabbage diet. To do this, you will need a list called “Low Calorie Foods.” A table of these ingredients is presented in this article.

A little summary and conclusion

Now you know how many calories are in this or that. Try each of the options presented and choose the one that suits you best. Also study the table of these presented to your attention below. When preparing dishes, consider not only the taste of the vegetable, but also its energy value.

Try to eat healthy and as healthy as possible. Get all the vitamins and minerals you can from foods. Eat different types of cabbage and always be healthy and slim!

Now there are more than 100 types of cabbage in the world; it is loved and appreciated in all countries. Cabbage is an excellent dietary vegetable: it is rich in fiber, contains 50 times more vitamin C than potatoes, proteins, and tartronic acid, which “inhibits” the conversion of carbohydrates ingested with food into fats. And of course, with all these advantages, cabbage is low in calories. For white cabbage, this figure ranges from 23 to 25 calories per 100 grams.

Calorie content of different types of cabbage in the table (kcal/100 grams):

The benefits of white cabbage

It is “number one” among vegetables in terms of the amount of vitamin C (it contains it in the form of “ascorbigen” - a compound that is the most resistant to destruction). If you want to get as much of it as possible, then you should eat fresh leaves rather than stewed ones. Moreover, in early-ripening varieties, C is 20-25, in late-ripening varieties - 65 mg.
Rich in vitamins PP, B2, B1, salts of microelements phosphorus, calcium, potassium, pantothenic and folic acids. It also contains manganese, zinc, iron and pure potassium, phosphorus and sulfur and aluminum.
It contains easily soluble forms of sugars: glucose, fructose and sucrose. Moreover, in terms of the amount of glucose it surpasses apples and citrus fruits.
It has a beneficial effect on metabolism and, due to its soft, enveloping structure, is effective against gastritis and constipation.
Its fibers, when entering the body, tend to capture and remove cholesterol, vitamins P and C make blood vessels stronger.
Contains methylmethionine, which promotes healing of mucous membranes.

How to eat cabbage to lose weight

Do not add too much fresh cabbage. If possible, it is better to consume it without salt at all, since the more salt you eat, the more fluid you retain in your body. And this, with excess weight, leads to edema and poor functioning of the vascular system. For this reason, sauerkraut is less preferable for weight loss.
If you are making a salad from cabbage and other vegetables, it is best to season it with lemon juice rather than oil. Or be sure to choose unrefined.
Since cabbage helps break down fat, drink more fluids throughout the day. It is better if it is regular drinking water without gas (ideally, at least 2 liters per day).
If you decide that you will be eating cabbage in various preparations for more than a week, then do not forget that it is so low in calories that eating only it can easily cause you to lose energy. Therefore, be sure to add boiled meat or fish to your diet. Stewed cabbage with eggs will also not cause bad consequences; on the contrary, the body will receive the required amount of protein.
There are cases that cabbage is not suitable for weight loss due to individual characteristics: always after eating there is bloating, a feeling of heaviness and fullness in the stomach. If you notice these symptoms in yourself, try eating cabbage along with dill or fennel.

Benefits and calorie content of different types of cabbage

Brussels miniature

Cabbage in the form of small heads. It is a leader among other species in terms of protein and vitamin C content. It does not contain coarse fibers, it is very gentle, which allows it to be used to treat stomach diseases. Domestic Brussels sprouts are characterized by heads of different sizes, this is normal, since they are not sorted by diameter (unlike imported ones), so you can safely buy such miniatures. If during the cooking process you notice that the dish is bitter, add lemon juice.

Broccoli

Rich in choline and methionine, which help remove cholesterol. Almost never causes bloating. When choosing, be guided by the principle: the denser the inflorescences, the fresher it is, the more benefits and vitamins it contains.

Kohlrabi

Try to choose only fresh, as it has a pleasant sweetish taste, is very juicy and is ideal for diet salads and puree soups. Its color can be white, green or pink. Look carefully: old kohlrabi has coarser leaves and can cause flatulence.

Red cabbage

Strengthens the walls of blood vessels, therefore it is recommended for people suffering from heart disease. Suitable for all types of boiled and stewed dishes. Cabbage soup made from it is especially tasty, and salads are beautiful, because in them it is fresh, and when heat treated it loses its brightness of color.

Fat burning cabbage soup

Due to the low calorie content of cabbage and its wide range of beneficial properties, it is widely used in cooking. Fat-burning soup for weight loss is quite well known to housewives, which is easy to prepare at home or in the country. We will now consider one of the recipe options.

You will need white cabbage and broccoli (if you don’t have any kind, you can use only one or add cauliflower), fresh carrots, celery (4 small stalks), fresh tomatoes (1-2 pieces), one small zucchini and onions. Wash all the vegetables, cut the smaller the better. There should be approximately equal amounts of all vegetables. Place everything in a medium saucepan. You can add paprika and chili pepper, but under no circumstances add pepper to other ingredients right away. This should only be done at the end, when the soup is ready.

Next, pour water over the vegetables so that they are covered a little, or even rise out of the water a little, because during the cooking process they will boil down greatly and decrease in volume. If you add too much water, the consistency will be too thin. Then put a little salt and put it on fire. When the soup boils, cook for about 3-4 minutes, no more. Close the lid tightly during cooking to ensure all the vitamins remain inside.

When the soup boils, turn off the heat and let it sit. When it cools to a warm state, beat with a blender, but do not add oil. Now your dietary vegetable delicacy is ready. The soup is characterized by a magnificent, rich aroma of vegetables. This food is ideal for any vegetable diet.

Video of cauliflower puree soup

Cabbage is a traditional food and appears in a huge number of recipes. The variety of types of cabbage allows you to work wonders in the kitchen and still create healthy and delicious food.

The most low-calorie and healthy is boiled and stewed cabbage. Fried cabbage is high in calories due to the addition of oil during frying. The calorie content of sauerkraut per 100 grams is 24 Kcal, and that of pickled cabbage is 72 Kcal. Well, for those who like to cook Chinese cabbage, know that it contains 16 Kcal per 100 grams.

Cabbage - recognized leader in vitamin C content. In terms of the concentration of this vitamin, cabbage can be compared with strawberries and citrus fruits. Vitamin C is necessary for the body to maintain and strengthen the immune system and the body's protective properties. A sufficient amount of vitamin C prevents the risk of developing gum disease.

A unique property of cabbage is its content vitamin U– methyl methionine. This vitamin has the ability to put chronic ulcers of the stomach and duodenum into remission, reduce stomach sluggishness, and reduce pain due to gastritis.

Cabbage, unlike many other vegetables and fruits, retains all useful vitamins for a long time. , contained in cabbage, stimulates the gastrointestinal tract and normalizes stool.

The benefits of cabbage for weight loss

Cabbage is extremely useful for losing weight. The presence of a large amount of dietary fiber allows cabbage to be classified as a filling product - fiber quickly and for a long time fills the stomach, giving a feeling of fullness for several hours.

For weight loss purposes the most healthy fresh and boiled White cabbage. Including cabbage in your diet will help you lose weight and improve the appearance of your hair.

Cabbage as part of the diet

Cabbage is an essential product in therapeutic diets for people with stomach diseases(gastritis, gastroduodenitis and others). Cabbage is included in these diets due to its properties to reduce inflammation of the stomach and mucous membranes.

There is a cabbage mono diet, which is based on cabbage vegetable soup. Cabbage as a main dietary product helps stabilize blood sugar levels and reduce hunger.

How to choose the right cabbage

First of all, you should pay attention on the color and density of cabbage. In mature cabbage, the color of the head can be different shades of bright green; when cut, it is white.
Any dark spots talking about a spoiled or stale product.
The stalk should be about 3 cm, if less, there is a possibility that the cabbage has already begun to rot and the stalk was cut off to give the product a fresher look.
The head of cabbage should be dense, without splits, cracks or dents.
Ripe head of cabbage weighs at least a kilogram, small heads of cabbage have not had time to ripen and contain few vitamins.
Cabbage leaves should be dense and thin. Thick leaves may indicate a high nitrate content in cabbage.

Quantitative norm for cabbage consumption for adults and children

For adults it is recommended to use at least 150 grams of cabbage 3 times a week. Including cabbage in your daily diet is not advisable, as this can lead to a lack of nutrients that are not present in cabbage.

For children, the norm for cabbage consumption is no more than 100 grams. Children can eat cabbage in small portions every day.

Healthy Cabbage Recipes

The most popular recipe is cabbage salad. There are a lot of options for salads with fresh cabbage. In salads, cabbage goes well with bread.

In general, cabbage, due to its low calorie content and high content, is one of the healthiest foods. Fiber and unique vitamin U make it possible to introduce cabbage into the diet of people with chronic stomach diseases.

It is very difficult to replace cabbage with any one product. But eating tomatoes, carrots, beets and strawberries will allow you to get the necessary vitamins and fiber found in cabbage.

Cabbage is recognized as one of the healthiest dietary foods around the world, along with cauliflower, Chinese cabbage, kohlrabi and broccoli. The vegetable is widely used in medicine, cosmetology and cooking. The medicinal properties of the plant are due to its rich composition: vitamins B and C, calcium, magnesium, fluorine, manganese. The number of calories in white cabbage is 28. Regular consumption of the vegetable helps reduce cholesterol levels in the blood, strengthens bones and teeth, and cleanses the body of harmful substances.

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Healing properties

In Rus', not a single meal passed without dishes made from white cabbage. Our ancestors knew about the healing properties of the plant and used it not only in cooking, but also in folk medicine. Juices, decoctions and compresses were made from cabbage.

In winter, cabbage soup was a traditional Russian dish. It was believed that eating them would strengthen the immune system and protect against scurvy and colds.

Each variety of vegetable has a certain set of beneficial properties for women, men and children.

For women

Benefits of vegetables for women's health:

Vitamin B in broccoli prevents the development of cancer and also normalizes the functioning of the reproductive system. Its deficiency in the body leads to the fact that a woman cannot become pregnant for a long time.
Kale is a valuable source of folic acid, which is necessary for pregnant girls. It participates in the formation of the placenta and forms the neural tube of the fetus.
White cabbage improves the condition of hair, skin and nails.
Sauerkraut brine cleanses the intestines of toxic substances and alleviates the symptoms of toxicosis.

For men

According to statistics, more than 15% of married couples around the world cannot have children. Increasingly, men are forced to seek advice from a doctor in order to be cured of infertility. Proper nutrition is the key to the health of the male body, and cabbage plays an important role in this.

It contains zinc, which increases sexual desire in men. Its regular consumption is an effective prevention of infertility.

White cabbage will help prevent discomfort after exercise and relieve muscle pain. And the juice from sauerkraut helps to cope with a hangover. Doctors advise drinking it before the feast, this will help reduce the side effects of alcohol.

For children

Pediatricians recommend introducing cabbage into a child’s diet from six months. It can be steamed, boiled or baked in the oven. But under no circumstances should you feed your baby fried cabbage. If after eating a child’s tummy is swollen, you should remove the vegetable from the dish and wait until intestinal motility becomes stronger.

For school-age children, cabbage is a storehouse of beneficial properties. It strengthens the immune system, saturates the body with energy and has a beneficial effect on brain activity.

The benefits of vegetables for weight loss

The calorie content of cabbage is 28 calories, so it is valued by nutritionists and fans of proper nutrition. Stewed vegetables, along with fresh ones, are widely used for weight loss. It is easier to digest and, accordingly, absorbed faster. The main thing is not to use sunflower oil, heavy cream or mayonnaise when preparing it, as they are harmful to the body due to their high calorie content.

Cabbage juice has a mild laxative effect. If you drink it daily, you will be able to get rid of constipation.

Below is the ratio of KBJU per 100 grams of product, which will help in creating a balanced diet for weight loss:

Contraindications

People with certain medical conditions should limit their consumption of cabbage to avoid harm to their health. Contraindications:

Increased stomach acidity.
Intestinal colic.
Recent surgery.
Kidney diseases.
Persistent high blood pressure.

Diet recipes

There are many recipes in which cabbage is the main ingredient. Tasty and healthy heads of cabbage are boiled, fried and baked in the oven.

The final result depends only on the taste preferences and imagination of the cook. Below are easy-to-follow recipes that won't take much time to prepare.

Beef cabbage soup and fresh cabbage

To prepare cabbage soup you will need the following ingredients:

beef - 250 g;
small carrots - 1 pc.;
onion - 1 pc.;
potatoes - 2 pcs.;
white cabbage - 150 g;
tomato paste - 1 tbsp. l.;
greenery;
bay leaf, salt, pepper;
garlic - 2 cloves;
oil - 1 tbsp. l.;
water - 1 l.

Step-by-step preparation:

1. Chop the beef and cook on the stove until cooked over low heat. The younger the meat, the faster it will cook.
2. Add diced potatoes to the boiled meat and salt the broth.
3. Finely chop the onion and grate the carrots. Lightly fry in a frying pan with tomato paste in vegetable oil.
4. Add shredded cabbage to the pan and cook for 3-5 minutes.
5. Transfer the roast into a saucepan, add garlic, bay leaf and ground black pepper. Mix all the ingredients, turn off the gas and close the cabbage soup with a lid to let it brew.
6. Before serving, sprinkle hot, rich cabbage soup with fresh herbs.

Light salad

For the salad you will need:

Broccoli – 150 g;
Feta cheese –50 g;
Natural low-fat yogurt – 50 ml;
Lemon juice – 1 tsp;
Sesame – 1 tsp.

Preparation:

1. Add cheese to the yogurt and beat the ingredients until smooth.
2. Steam broccoli. To do this, turn on the “Steamer” mode in the multicooker and set the time on the timer - 5 minutes.
3. Mix the prepared vegetables with cheese sauce and sprinkle with lemon juice.
4. Garnish the salad with sesame seeds.

Steamed cutlets made from cabbage and chicken

To prepare diet cutlets you will need:

chicken meat – 200 g;
Brussels sprouts - 100 g;
cauliflower – 100 g;
egg – 1 pc.;
salt - to taste.

Preparation:

1. Boil the cabbage and place in a colander to drain excess water. Then puree the boiled vegetables using a blender or meat grinder.
2. Grind the meat through a meat grinder.
3. Mix the vegetable and minced meat in a bowl, add the egg, salt and pepper.
4. Make cutlets. Steam them in the oven or in a slow cooker.

Serve the finished dish with low-fat yogurt and fresh herbs.

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Cabbage is a dietary food product. Moreover, it is extremely useful. It contains a lot of biologically active substances, vitamins, and minerals. Vegetable dishes are suitable for organizing a regular and therapeutic diet.

Let's consider how many calories are in cabbage, fresh, stewed, pickled.

Calorie content and nutritional value of vegetables

The popularity of white cabbage in dietary nutrition is explained by its low calorie content and high fiber content. The more a person eats, the more energy the body spends on digesting and assimilating the vegetable.

Calories are concentrated in proteins, fats and carbohydrates. Let's analyze the nutritional value of different types of cabbage.

The main share of energy value comes from complex carbohydrates. It is these substances that nutritionists advise you to pay attention to. And not only for those people who want to lose weight. Complex carbohydrates provide the necessary energy without being stored “in reserve” in all interesting places.

The glycemic index of fresh white cabbage is 10.

What are the benefits of cabbage?

Of all the varieties, white cabbage contains the least amount of nutrients (Brussels sprouts are considered the most valuable). This does not mean that this species is bad. It contains many elements necessary for a person. It’s just that this variety is inferior to others in terms of the amount of vitamins and minerals.

But white cabbage is the most common in our country. It is easier to grow and preserve. The vegetable is always available and cheap.

Name	Amount (% of human daily value)
Vitamins
RR	0.7 mg (4.5)
Beta carotene	0.03 mg (4)
A	4 mcg (0.3)
IN 1	0.03 mg (2)
AT 2	0.05 mg (2.2)
AT 5	0.2 mg (4)
AT 6	0.2 mg (5)
Folic acid	10 mcg (2.5)
WITH	45 mg (50!)
Tocopherol	0.1 mg (0.7)
Biotin	0.1 mcg (0.2)
TO	76 mcg (63.3!)
Kholin	10.7 mg (2.1)
Micro- and macroelements
Cobalt	3 mcg (30)
Molybdenum	10 mcg (14)
Potassium	300 mg (12)
Chromium	5 mcg (10)
Bor	200 mcg (10)
Manganese	0.17 mg (9)
Copper	75 mcg (8)
Calcium	48 mg (5)
Magnesium	16 mg (4)
Phosphorus	31 mg (4)
Iron	0.6 mg (3.3)
Zinc	0.4 mg (3.3)
Iodine	3 mcg (2)

It contains selenium, sodium, fluorine, aluminum, sulfur, and nickel in small quantities.

Regular consumption of fresh cabbage has a positive effect on the entire body:

prevents and alleviates peptic ulcers (vegetable juice heals various wounds on the mucous membrane);
provides a choleretic, diuretic and laxative effect (starts the process of natural cleansing of the body);
strengthens the walls of blood vessels, prevents atherosclerosis;
increases immunity, tones, promotes weight loss;
helps remove cholesterol from the bloodstream;
stimulates metabolism, has an anti-inflammatory effect.

gastritis with high acidity;
colitis, enteritis and diarrhea;
myocardial infarction;
any acute intestinal diseases.

Excessive indulgence in vegetable dishes can lead to flatulence and bloating.

Cabbage diet

Nutritionists have developed options for 7, 10 days, and a month. All cabbage-based diets are low-carb. Consider a seven-day diet.