Nutritional Food Fact Sheet Series

Cabbage

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Cabbage is a large leafy green vegetable that grows above the ground and is shaped like a head. Cabbage provides many nutrients.  Eating locally grown vegetables and traditional foods helps keep our bodies healthy. 

What do we know about cabbage?

Cabbage has been eaten for nearly 2,000 years and is a common vegetable grown in the north.  Green and purple cabbage are available in stores year-round and is usually a less expensive vegetable.  When buying cabbage, look for heads that are firm and heavy and do not have brown spots.

Many northern communities have one or more community, backyard, indoor garden or greenhouse.  What is your community growing this year?

Nutrients in cabbage

Nutrient Content per Serving Cabbage
250 mL (74g)
Excellent Source supplies 25%  or more of a nutrient per day

Vitamin C
Beta Carotene
Good Source supplies 15 - 24% of a nutrient per day  
Fair Source supplies 5 -14% of a nutrient per day

Folate
B6
  • Reference Serving Sizes are from Canada’s Food Guide (1/2 cup = 125ml for most fruits and vegetables; weights vary).
  • The Recommended Dietary Allowance (RDA) amounts are based on the needs of a 14 – 18 year old girl.
  • Excellent, good and fair sources of nutrients have been standardized for any type of food source.

Did you know?

  • Cabbage is an excellent source of beta carotene (vitamin A), which is needed for healthy skin, bones, and eyes.
  • Cabbage is an excellent source of vitamin C which keeps our gums, teeth and skin healthy.
  • Cabbage is a fair source of B vitamins, such as folate and vitamin B6. Folate is needed for healthy cells and to help babies grow during pregnancy.  Folate is needed at any age to make healthy blood to keep us from getting tired.

How to store, prepare and eat cabbage

  • Store cabbage in a cool, dry, dark place.
  • Cabbage has a hard stem that can be eaten; most people remove the stem as it can be bitter tasting.
  • Cabbage can be eaten raw, steamed, boiled, baked,   or pickled.
  • Try adding chopped cabbage to salads, soups and stews or to make cabbage rolls.

Healthy Eating

Shred raw cabbage to make coleslaw or add to salads, soups and stews for extra crunch and flavor.

Growing food as part of a healthy lifestyle

Getting outside to garden is a great way to be active. Growing, gathering, and eating garden foods will help keep us healthy.

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