Introduction
Cabbage is a cruciferous vegetable with a long history in global cuisine. Whether eaten raw in coleslaw, sautéed as a side dish, or fermented as sauerkraut or kimchi, cabbage is both versatile and highly nutritious. It’s low in calories, rich in fiber and antioxidants, and particularly valuable for those focused on blood sugar stability and metabolic health.
In this guide, we’ll examine the glycemic index of cabbage, its nutritional benefits, and how it supports cholesterol management, weight control, and diabetes care. You’ll also get practical tips for incorporating cabbage into your meals.
Cabbage Glycemic Index
Cabbage has a glycemic index (GI) of 10, making it one of the lowest-GI vegetables available. Its glycemic load (GL) is also extremely low—around 1 per 1-cup serving, meaning it has virtually no impact on blood sugar when consumed in normal portions.
| Nutritional Aspect | Value |
|---|---|
| Glycemic Index (GI) | 10 (Very Low) |
| Glycemic Load (GL) | 1 (Very Low) |
| Typical Serving Size | 1 cup chopped (89g) |
| Carbohydrates (per 100g) | 5.8 grams |
| Dietary Fiber (per 100g) | 2.5 grams |
| Sugars (per 100g) | 3.2 grams |
Nutrition Facts of Cabbage
Cabbage is extremely nutrient-dense for its low calorie content. It’s high in vitamin C, vitamin K, and contains phytonutrients such as glucosinolates, which may have anti-inflammatory and detoxification-supporting effects.
| Nutrient | Amount per 100g (Raw) |
|---|---|
| Calories | 25 kcal |
| Carbohydrates | 5.8 grams |
| Sugars | 3.2 grams |
| Fiber | 2.5 grams |
| Protein | 1.3 grams |
| Fat | 0.1 grams |
| Vitamin C | 36.6 mg (61% DV) |
| Vitamin K | 76 µg (63% DV) |
| Folate | 43 µg (11% DV) |
| Potassium | 170 mg (4% DV) |
Cabbage and Cholesterol
Cabbage contains no cholesterol and is rich in soluble fiber, which helps reduce LDL (bad) cholesterol levels by interfering with cholesterol absorption. It also supports bile acid binding, which helps remove cholesterol from the body.
The antioxidants and anti-inflammatory compounds in cabbage, particularly in red cabbage and fermented varieties like kimchi, may also protect blood vessels and lower cardiovascular risk. Including cabbage regularly in meals can help support long-term heart health, especially when used in place of high-fat or processed ingredients.
Cabbage and Weight Management
Cabbage is a go-to food for calorie-conscious eating. With just 25 calories per 100 grams and high water and fiber content, it adds volume and satiety to meals without increasing total energy intake.
Its natural crunch and bulk make it a satisfying base or filler for dishes, helping you feel full longer and potentially reducing the need for higher-calorie foods. It’s particularly helpful in salads, wraps, stir-fries, or as a base for slaws and grain bowls.
Cabbage and Diabetes
Cabbage is exceptionally blood sugar–friendly. Its very low GI and GL, coupled with a high fiber content, means it has little to no effect on post-meal glucose levels. For individuals with diabetes, cabbage provides nutrients without the risk of blood sugar spikes.
It also contains flavonoids and anthocyanins (especially in red cabbage) that may support insulin sensitivity and reduce inflammation—two key factors in metabolic health. Whether raw, cooked, or fermented, cabbage is a safe and beneficial option for blood sugar control.
Practical Tips for Safely Incorporating Cabbage into Your Diet
- Stick to 1–2 Cup Servings: Cabbage is low in calories and carbs, so it’s safe in generous portions while still being easy to digest.
- Try Different Types: Use green cabbage in stir-fries, red cabbage in salads, and napa cabbage in soups or slaws for variety and color.
- Add Healthy Fats for Nutrient Absorption: Drizzle with olive oil or pair with avocado to absorb fat-soluble nutrients like vitamin K.
- Use in Place of Grains or Wraps: Cabbage leaves can replace tortillas or sandwich wraps for a low-carb alternative.
- Incorporate Fermented Varieties: Try sauerkraut or kimchi to add probiotics and support gut health along with blood sugar stability.
- Lightly Cook for Better Tolerance: Steaming or sautéing makes cabbage easier to digest while retaining nutrients and fiber.
