Cabbage

Overview

Cabbage is a cruciferous vegetable providing glucosinolates, vitamin C, folate, and fibre at very low energy density [1]. Fermented cabbage (sauerkraut) delivers Lactobacillus-rich fermented vegetable matrices supporting gut microbiome diversity as part of fermented-food patterns [2].

Within the BRAIN Diet framework, cabbage is useful fresh or fermented: fresh for crucifer phytonutrients and vitamin C; fermented for probiotic-adjacent dietary patterns where food-derived bioactives modulate gut microbiota [2].

Key Nutritional Highlights

• Crucifer glucosinolate/isothiocyanate pathways linked to Nrf2 biology [1].
• Very low energy density (~25 kcal per 100 g) with vitamin C and fibre.
• Fermented forms (sauerkraut) support fermented-vegetable diversity for gut microbiota modulation [2].
• Raw, lightly cooked, or fermented preparations preserve different bioactive fractions.

Food Context

Synergies

• Part of diverse vegetable intake

Preparation

• Can be consumed fresh or fermented
• Fermentation (sauerkraut) provides probiotics
• Supports gut health

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	27.9 kcal	—
Protein	1 g	—
Total fat	0.2 g	—
Carbohydrates	6.4 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.1 mg	0.4%
Zinc	0.2 mg	1.9%
Magnesium	13.9 mg	3.3%
Calcium	41.8 mg	4.2%
Potassium	207.1 mg	6.1%
Vitamin B6	0.1 mg	8.1%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Cabbage, green, raw, FDC ID 2346407, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

8 substances in this food

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Crucifer glucosinolate/isothiocyanate pathways linked to Nrf2 biology. Houghton & Fassett 2016. Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?

[2] Fermented forms (sauerkraut) support fermented-vegetable diversity for gut microbiota modulation. Yeo et al. 2023. Influence of food-derived bioactives on gut microbiota compositions and their metabolites by focusing on neurotransmitters