Cabbage Benefits and Nutrition: Red vs Green Cabbage

Cabbage benefits come down to a simple fact: it is one of the longest-keeping vegetables in the store, and in USDA data a cup of raw cabbage has about 22 calories with a third of the Daily Value for vitamin C and more than half for vitamin K. Red cabbage adds anthocyanin pigments and more vitamin C; green cabbage has more vitamin K. This guide lays out cabbage nutrition for green, red, savoy and napa cabbage, settles the red vs green cabbage question, and covers the facts on gas, thyroid worries and vitamin K with warfarin.

Peptide Labs does not sell cabbage or cabbage products. This article is general nutrition information, not medical advice.

Cabbage nutrition by type

The table compares raw cabbages per 100 grams, about one heaping cup chopped, using the USDA FoodData Central SR Legacy database, with bok choy for reference. Percent Daily Values use FDA label Daily Values.

Per common serving, USDA lists a cup of chopped raw green cabbage at 89 grams. That cup has about 22 calories, 2.2 grams of fiber (8% DV), 36% of the Daily Value for vitamin C and 56% for vitamin K. Savoy, the crinkly-leaved type, is the fiber and folate leader among the round cabbages, and napa cabbage is the lightest. For a guide to the nutrients in bok choy, a looser-leaved Asian cabbage, see our bok choy guide.

Red vs green cabbage: which should you pick?

Both are the same species, so the red vs green cabbage difference is mostly pigment and a few nutrient swings. Using the USDA values per 100 grams of raw cabbage:

• Vitamin C: red cabbage has about 57 milligrams per 100 grams in USDA data versus 36.6 for green, roughly 63% versus 41% of the Daily Value.
• Vitamin K: green cabbage has about twice as much, 63% versus 32% of the Daily Value per 100 grams.
• Vitamin A: red cabbage has more, though neither is a major source compared with bok choy or carrots.
• Pigments: red cabbage contains anthocyanins, the same pigment family found in berries. They are pH sensitive: a 2026 lab study found red cabbage extract turns red in acid and blue-green in alkaline conditions, which is why red cabbage can turn blue when cooked with baking soda or in hard water and stays bright with a splash of vinegar.
• Calories and fiber: nearly identical.

The practical answer: pick the one you will eat, or mix both. Red cabbage brings color and more vitamin C to slaws; green cabbage is milder and cooks down sweeter. Anthocyanins are studied for antioxidant activity in the lab, which is why red cabbage appears in roundups of antioxidant-rich foods, but lab antioxidant scores do not show an effect in people.

Cabbage benefits: what the evidence supports

There are no large trials showing that eating cabbage itself changes a health outcome. What can be said is about its nutrients and its place in a varied, vegetable-rich diet:

• Vitamin C: a cup of raw red or green cabbage gives a third to a half of the Daily Value, more than many people expect from a pale vegetable. Our vitamin C foods guide ranks it against other produce.
• Fiber for few calories: about 2 grams per cup, part of the plant variety covered in our fiber-rich foods guide.
• Calcium that absorbs well: the NIH Office of Dietary Supplements notes that calcium from low-oxalate plants including cabbage, kale and broccoli is absorbed about as well as calcium from milk, although cabbage holds much less per serving. See our calcium foods guide.
• Glucosinolates: cabbage contains these sulfur compounds. Chopping or chewing raw cabbage releases an enzyme that turns them into isothiocyanates, and cooking inactivates that enzyme, according to a 2024 systematic review. Most of the research is lab and animal work.
• Shelf life: a whole head keeps for weeks in the refrigerator, which makes cabbage an easy way to keep a vegetable on hand.

Is cabbage good for you? Gas, thyroid and vitamin K

For most people, yes. Three topics deserve a closer look.

Gas after eating cabbage

NIDDK, part of the NIH, lists vegetables, especially cruciferous vegetables, among foods whose carbohydrates may reach the large intestine undigested, where bacteria break them down and make gas. Cabbage is a cruciferous vegetable. Smaller portions, cooking, and adding it gradually can help; our guides to gas and bloating and how to debloat go further.

The thyroid question

The NIH iodine fact sheet lists cruciferous vegetables such as cabbage among foods with goitrogens, substances that interfere with iodine uptake by the thyroid and can make iodine deficiency worse. It adds that for most people in the United States who get enough iodine and eat a variety of foods, reasonable amounts of these foods are not a concern. A 2024 systematic review of 123 studies reached a similar view, and noted an older human study in which raw cabbage did not change thyroid iodine uptake. If you have a thyroid condition, ask your clinician; our iodine guide explains iodine status.

Vitamin K with warfarin

Cabbage is a vitamin K food: cooked green cabbage supplies about two thirds of the Daily Value per half cup in USDA data. The NIH Office of Dietary Supplements and MedlinePlus both advise people taking warfarin to keep vitamin K intake consistent from week to week rather than avoiding greens, and to talk to their doctor before changing their diet. Our vitamin K foods guide covers the details.

Cooked, raw and fermented cabbage

Cooking changes the numbers a little. Here is USDA data for common servings, including kimchi, the Korean fermented dish made mostly from napa cabbage.

The standout is sodium. Kimchi, like most fermented cabbage, is made with salt, and USDA lists about a third of the Daily Value for sodium in one cup. Our sauerkraut guide and fermented foods guide cover live cultures, pasteurized jars and label reading. For leafy relatives such as kale, see our guide to greens.

Napa, savoy and the rest

• Green cabbage: dense, smooth head; good raw in slaw, braised, or roasted in wedges.
• Red cabbage: slightly peppery; keeps its color with an acid such as vinegar.
• Savoy cabbage: crinkled, tender leaves for wraps and quick sautés.
• Napa cabbage: an oval head of pale, juicy leaves; listed in USDA as Chinese cabbage (pe-tsai) and the usual base for kimchi.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a thyroid condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Bok Choy: Nutrition, Benefits and How to Cook It, Sauerkraut Benefits: Nutrition, Probiotics and Who Should Be Careful, Kimchi: What It Is, Benefits, Nutrition and Sodium, Brussels Sprouts: USDA Nutrition and Are They Healthy?, Red Cabbage: USDA Data, Raw vs Cooked and the pH Color Trick, Types of Cabbage: Head Cabbages and Chinese Cabbages Compared.