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Where Do Good Diets Come From? Ah - The Cabbage Patch!

Cabbage is a super food which can add oomph to your weight loss plan!

Look what's hatching in the Cabbage Patch - and their heads appear to be all different colors of the rainbow. Over here, we see the common green cabbage - and over there, purple cabbage, and yes, over there appears to be some lime-green colored Chinese cabbage.

Beautiful, virtually fat-free and so low in calories that we could just about enjoy the entire cabbage patch without blowing our diets. But of course, we don't want to do that. We wouldn't want the other members of the Cabbage Family to get jealous, now would we?

All work favorably in the diet to promote weight loss including brussel sprouts, cauliflower, and broccoli – The Broom of the Gut (author's term).

Another diet perk? Cabbage helps combat ageing by boosting the body's defenses against certain types of cancer.

Diet-Wise Uses for Cabbage: Wrap around extra-lean beef to make cabbage rolls, toss shredded cabbage into soup for a tasty brew, and for a dynamite slaw add a bit of light Miracle Whip, golden raisins, celery salt and Splenda to shredded cabbage.

Calories & Nutrition Facts for Varieties of Cabbage

The low caloric content of cabbage is just one thing that draws dieters to the patch. Let's take a look at the nutritional value of popular species of cabbage in its raw state. Raw cabbage contains zero cholesterol and virtually zero dietary fat grams.

Common Green Cabbage: One head contains 218 calories. A half a cup of shredded common green cabbage contains a skinny 8 calories. The percentage of fat is so minimal that it's enough to make a grown dieter click their heels together. Other nutrition facts: Calcium 16 mg, 17.9 mg of Vitamin C, 1.88 carbohydrate grams.

Chinese Cabbage: One cup contains a skinny 12 calories. There's also a nutritional perk of calcium benefits at 59 mg per shredded cup as well as 181 mg per cup - as well as 20.5 mg of Vitamin C and 32.6 µg of Vitamin K. Total carbohydrate grams per shredded cup equals 2.45 grams.

Let's view the nutrition facts for raw red cabbage:

RED CABBAGE, RAW	Units	100 grams	1 cup, chopped	1 cup, shredded	1 cabbage leaf	1 head, large about 5-1/2" in diameter	1 medium sized head about 5" in diameter	1 small sized head about 4" in diameter
Calories, Energy	kcal	31	28	22	7	352	260	176
Protein	g	1.43	1.27	1.00	0.33	16.22	12.00	8.11
Total lipid (fat)	g	0.16	0.14	0.11	0.04	1.81	1.34	0.91
Ash	g	0.64	0.57	0.45	0.15	7.26	5.37	3.63
Carbohydrate, by difference	g	7.37	6.56	5.16	1.70	83.58	61.83	41.79
Fiber, total dietary	g	2.1	1.9	1.5	0.5	23.8	17.6	11.9
Sugars, total	g	3.83	3.41	2.68	0.88	43.43	32.13	21.72
Calcium, Ca	mg	45	40	32	10	510	378	255
Vitamin C, total ascorbic acid	mg	57.0	50.7	39.9	13.1	646.4	478.2	323.2
Choline, total	mg	17.1	15.2	12.0	3.9	193.9	143.5	97.0
Vitamin A, RAE	mcg_RAE	56	50	39	13	635	470	318
Carotene, beta	µg	670	596	469	154	7598	5621	3799
Vitamin A, IU	IU	1116	993	781	257	12655	9363	6328
Lycopene	µg	20	18	14	5	227	168	113
Lutein + zeaxanthin	µg	329	293	230	76	3731	2760	1865
Vitamin K (phylloquinone)	µg	38.2	34.0	26.7	8.8	433.2	320.5	216.6

Savoy Cabbage: One cup shredded contains 19 calories, 1.40 grams of protein, 4.27 total carbohydrate grams, 24 mg of calcium, 161 mg of potassium, 21.7 mg of Vitamin C and 48.2 µg of Vitamin K.

What about Swamp Cabbage - commonly referred to as Skunk Cabbage? Let's see:

Nutrient	Units	Value per 100 grams	1 cup, chopped ------- 56g	1 shoot ------- 13g
Calories, Energy	kcal	19	11	2
Protein	g	2.60	1.46	0.34
Total lipid (fat)	g	0.20	0.11	0.03
Ash	g	1.60	0.90	0.21
Carbohydrate, by difference	g	3.14	1.76	0.41
Fiber, total dietary	g	2.1	1.2	0.3
Calcium, Ca	mg	77	43	10
Iron, Fe	mg	1.67	0.94	0.22
Magnesium, Mg	mg	71	40	9
Phosphorus, P	mg	39	22	5
Potassium, K	mg	312	175	41
Sodium, Na	mg	113	63	15
Zinc, Zn	mg	0.18	0.10	0.02
Copper, Cu	mg	0.023	0.013	0.003
Manganese, Mn	mg	0.160	0.090	0.021
Selenium, Se	µg	0.9	0.5	0.1
Vitamin C, total ascorbic acid	mg	55.0	30.8	7.2
Vitamin A, RAE	mcg_RAE	315	176	41
Vitamin A, IU	IU	6300	3528	819

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