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Calories in Red, Green, Savoy, Chinese & Swamp Cabbages

Written by Diet Bites

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 g of Vitamin K. Total carbohydrate grams per shredded cup equals 2.45 grams.

Calories & Nutrition Facts for Green & Red Cabbage

Let's view the nutrition facts for red and green cabbage. The data is based on raw state.

One large head is about 5" round. One medium head is 5" round and a small head is about 4" in diameter. The leaves contain 5-7 calories each.

CABBAGE

Red Cabbage

Green Cabbage

Nutritional Elements

Units

1 cup chopped

1 cup shredded

large head

medium head

small head

1 cup chopped

1 cup shredded

large head

medium head

small head

Energy, Calories kcal 28 22 352 260 176 22 18 312 227 178
Protein g 1.27 1.00 16.22 12.00 8.11 1.14 0.90 15.97 11.62 9.14
Total lipid (fat) g 0.14 0.11 1.81 1.34 0.91 0.09 0.07 1.25 0.91 0.71
Carbohydrates g 6.56 5.16 83.58 61.83 41.79 5.16 4.06 72.38 52.66 41.41
Fiber, total dietary g 1.9 1.5 23.8 17.6 11.9 2.2 1.8 31.2 22.7 17.8
Sugars, total g 3.41 2.68 43.43 32.13 21.72 2.85 2.24 39.94 29.06 22.85
Minerals
Calcium, Ca mg 40 32 510 378 255 36 28 499 363 286
Iron, Fe mg 0.71 0.56 9.07 6.71 4.54 0.42 0.33 5.87 4.27 3.36
Magnesium, Mg mg 14 11 181 134 91 11 8 150 109 86
Phosphorus, P mg 27 21 340 252 170 23 18 324 236 186
Potassium, K mg 216 170 2756 2039 1378 151 119 2122 1544 1214
Sodium, Na mg 24 19 306 227 153 16 13 225 163 129
Zinc, Zn mg 0.20 0.15 2.49 1.85 1.25 0.16 0.13 2.25 1.63 1.29
Vitamins
Vitamin C mg 50.7 39.9 646.4 478.2 323.2 32.6 25.6 456.8 332.3 261.3
Thiamin mg 0.057 0.045 0.726 0.537 0.363 0.054 0.043 0.761 0.554 0.436
Riboflavin mg 0.061 0.048 0.782 0.579 0.391 0.036 0.028 0.499 0.363 0.286
Niacin mg 0.372 0.293 4.740 3.507 2.370 0.208 0.164 2.920 2.125 1.671
Vitamin B-6 mg 0.186 0.146 2.370 1.754 1.185 0.110 0.087 1.548 1.126 0.885
Folate, DFE g 16 13 204 151 102 38 30 537 390 307
Vitamin B-12 g 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE g 50 39 635 470 318 4 4 62 45 36
Vitamin A, IU IU 993 781 12655 9363 6328 87 69 1223 890 700
Vitamin E mg 0.10 0.08 1.25 0.92 0.62 0.13 0.10 1.87 1.36 1.07
Vitamin K g 34.0 26.7 433.2 320.5 216.6 67.6 53.2 948.5 690.1 542.6
Lipids, Fatty Acid Totals
Saturated Fat g 0.019 0.015 0.238 0.176 0.119 0.030 0.024 0.424 0.309 0.243
Monounsaturated g 0.011 0.008 0.136 0.101 0.068 0.015 0.012 0.212 0.154 0.121
Polyunsaturated g 0.071 0.056 0.907 0.671 0.454 0.015 0.012 0.212 0.154 0.121
Cholesterol mg 0 0 0 0 0 0 0 0 0 0

Savoy Cabbage Nutrition

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 g of Vitamin K.

Calories & Nutrition Facts for Skunk Cabbage, Swamp Cabbage

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

Nutritional Elements

Units

100 g

1 cup chopped

1 shoot

Energy, Calories kcal 19 11 2
Protein g 2.60 1.46 0.34
Total lipid (fat) g 0.20 0.11 0.03
Carbohydrates g 3.14 1.76 0.41
Fiber, total dietary g 2.1 1.2 0.3
Minerals
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
Vitamins
Vitamin C mg 55.0 30.8 7.2
Thiamin mg 0.030 0.017 0.004
Riboflavin mg 0.100 0.056 0.013
Niacin mg 0.900 0.504 0.117
Vitamin B-6 mg 0.096 0.054 0.012
Folate, DFE g 57 32 7
Vitamin B-12 g 0.00 0.00 0.00
Vitamin A, RAE g 315 176 41
Vitamin A, IU IU 6300 3528 819
Lipids
Cholesterol mg 0 0 0

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