Cabbage

Overview

Cabbage provides fiber, vitamin C, and is the base for sauerkraut fermentation, supporting gut health through both fresh and fermented forms. Sauerkraut is fermented cabbage, rich in Lactobacillus, and is part of the fermented foods strategy.

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

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

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

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

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

• Sauerkraut: Fermented cabbage, rich in Lactobacillus