Nutrition alert: Here’s what a 100-gram serving of purple cabbage contains

Dr Nirupama Rao, nutritionist, Rejua Energy Centre, Mumbai, helped us understand the health benefits of the vegetable.

Nutritional Profile of Purple Cabbage

A serving of 100 grams of purple cabbage contains the following nutrients.

– Calories: 31 calories

– Carbohydrates: 7 grams

– Dietary Fiber: 2.5 grams

– Sugars: 3.9 grams

– Protein: 1.4 grams

– Fat: 0.2 grams

– Vitamin C: 57 milligrams

– Vitamin K: 45.5 micrograms

– Vitamin B6: 0.124 milligrams

– Folate: 43 micrograms

– Potassium: 243 milligrams

– Manganese: 0.234 milligrams

– Contains antioxidants, particularly anthocyanins, which gives its vibrant colour.

Purple cabbage is high in anthocyanins and other antioxidants. (Source: Freepik)

Health Benefits of Purple Cabbage

Dr Rao elaborated on the health benefits on the vegetable as below:

Reduces inflammation: Purple cabbage is high in anthocyanins and other antioxidants, which help combat oxidative stress, reduce inflammation in the body.

Aids digestion: Dietary fibre in purple cabbage supports digestive health, aids regular bowel movements and may prevent constipation.

Strengthens bones: It is a good source of vitamin K, which is essential for bone health and may reduce the risk of osteoporosis.

Promotes heart health: The fibre, potassium and anthocyanins in purple cabbage may contribute to cardiovascular health by lowering blood pressure and reducing the risk of heart disease as well.

Can diabetics eat purple cabbage?

Purple cabbage is a low-glycaemic food, which means it has a relatively mild impact on blood sugar levels.

According to Rao, diabetics can include purple cabbage in their diet in moderation as a part of a balanced meal plan but they should monitor their blood sugar levels to determine its individual effect.

Purple cabbage is low in sugar, making it suitable for those who need to limit sugar intake, she added.

Having in moderation is the key (Source: Freepik)

Is purple cabbage beneficial for pregnant women?

Purple cabbage is rich in essential nutrients like folate, which is important for pregnant women, as it supports foetal development. It also contains vitamin C, which aids in the absorption of iron from plant-based foods. These reasons make it a good addition to the diet of expecting mothers, explained Dr Rao.

Things to keep in mind

Some individuals may have allergies or may be sensitive to cabbage. Rao advised paying attention to any adverse reactions and said overeating cabbage can lead to digestive discomfort, such as gas and bloating, due to its fibre content. Having in moderation is the key.

Myths and Facts

Dr Rao debunked some myths surrounding the vegetable.

Myth: Purple cabbage has more calories than green cabbage.

Fact: The calorie content is similar for both types of cabbage.

Myth: Cooking destroys all the nutrients in cabbage.

Fact: While some nutrient loss can occur during cooking, many nutrients are retained and cooking can even enhance the availability of certain antioxidants.