Corned beef and cabbage is a classic Irish dish that has become popular across the world, especially in places with large Irish immigrant populations like the United States, Canada, and Australia. It’s a meal traditionally eaten on St. Patrick’s Day, but is enjoyed year-round by many. The dish is made by boiling corned beef brisket and vegetables like cabbage, carrots, potatoes, and onions in the same pot to create a hearty, comforting one-pot meal. But how healthy is this seemingly simple combination of meat and veggies? Let’s take a closer look at the nutrition facts and potential benefits and drawbacks of corned beef and cabbage.
What is corned beef?
Corned beef starts out as a cut of beef, usually brisket, that has been cured or pickled in a salt and nitrite brine. This curing imparts the characteristic pink color and robust, salty flavor that corned beef is known for. The term “corned” comes from the coarse grains of salt historically used in the curing process, which were called “corns” of salt. While today’s corned beef is made with a more finely ground curing salt, the name stuck.
Nutrition profile of corned beef
A 3 ounce serving of cooked corned beef contains:
| Calories | 231 |
|---|---|
| Fat | 15g |
| Saturated fat | 5g |
| Cholesterol | 89mg |
| Sodium | 917mg |
| Potassium | 292mg |
| Carbs | 0g |
| Protein | 21g |
As you can see, corned beef is a high-protein, low-carb food. However, it is also high in sodium due to the curing process. It contains a moderate amount of total fat, though relatively low saturated fat compared to other cuts of beef.
Pros
Some potential benefits of corned beef include:
- Good source of protein – Each serving provides over 20g protein needed for building and repairing muscles.
- Rich in B-vitamins – Particularly niacin, vitamin B12, and vitamin B6 which support energy metabolism and brain health.
- Contains iron – A 3 ounce portion provides about 15% of the recommended daily intake for iron, which aids in oxygen transport in the blood.
- High in selenium – Selenium supports thyroid and immune system function and acts as an antioxidant.
Cons
Some drawbacks of corned beef to consider are:
- High in sodium – The salt used to cure corned beef means it contains nearly 1,000mg sodium per serving, 43% of the daily recommended limit.
- Higher fat than fresh beef – While leaner than some cuts, corned beef contains more fat than the same weight of fresh beef brisket.
- May contain nitrites – These preservatives are associated with increased cancer risk when consumed in high amounts.
- Can be high in saturated fat – Amount varies based on fat marbling in the meat. Selecting lean point cut corned beef can reduce this.
Overall, while corned beef offers some nutritional value in terms of protein, vitamins, and minerals, its high sodium content and potential presence of nitrites and saturated fat mean it should be eaten in moderation as part of a healthy diet.
Nutrition profile of cabbage
Cabbage is the vegetable traditionally served alongside corned beef. One cup raw green cabbage contains:
| Calories | 22 |
|---|---|
| Total fat | 0g |
| Cholesterol | 0mg |
| Sodium | 18mg |
| Potassium | 147mg |
| Carbs | 5g |
| Fiber | 2g |
| Protein | 1g |
Cabbage is very low in calories, fat, and carbs. It provides fiber, vitamin C, vitamin K, potassium, and some B vitamins.
Pros
Benefits of cabbage include:
- Low calorie – Provides only 22 calories per cup raw.
- High in vitamin C – One cup raw provides over 50% of the RDI for immune supporting vitamin C.
- Source of vitamin K – Supports bone and blood vessel health. Bok choy and Brussels sprouts have more.
- Rich in antioxidants – Contains beneficial plant compounds like anthocyanins and sulforaphane.
- Good source of fiber – Raw cabbage contains 2g per cup to help improve digestion.
- Anti-inflammatory – Compounds may help lower inflammation associated with chronic disease.
Cons
Potential drawbacks of cabbage include:
- Goitrogens – Compounds that may interfere with thyroid function when eaten raw and in excess.
- Gas-producing – The raffinose sugars in cabbage may cause gas and bloating.
- Sulfur-containing compounds – Responsible for the “cabbage smell” that can linger on breath and body odor.
- Not very high in nutrients – While cabbage contains a range of vitamins and minerals, other veggies offer higher amounts.
Overall, cabbage is a nutrient-dense food that can be enjoyed regularly as part of a vegetable-rich diet. Go for more color by including red and purple cabbage.
Assessing the nutritional value of corned beef and cabbage
Now that we’ve reviewed the nutrition facts for corned beef and cabbage separately, let’s see how they stack up nutritionally in a complete meal:
| Calories | 353 |
|---|---|
| Total fat | 15g |
| Saturated fat | 5g |
| Cholesterol | 89mg |
| Sodium | 935mg |
| Potassium | 439mg |
| Carbs | 5g |
| Fiber | 2g |
| Protein | 22g |
*Based on a serving of 3oz cooked corned beef + 1 cup raw cabbage
When combined, corned beef and cabbage offer a mix of beneficial nutrients. The corned beef provides the bulk of the protein while the cabbage contributes fiber, vitamin C, vitamin K and potassium.
However, the complete dish is very high in sodium due to the corned beef. It also provides a high amount of cholesterol at 89mg per serving. The total fat and saturated fat content lands in the moderate range.
So while corned beef and cabbage can be incorporated into a healthy diet, it may be best to enjoy it in moderation. Use low-sodium corned beef when possible and serve larger portions of cabbage and other vegetables to balance the nutritional profile.
Ways to make corned beef and cabbage healthier
Here are some tips to lighten up this traditional dish:
- Choose lean point cut corned beef rather than fattier brisket cuts to reduce saturated fat intake.
- Opt for reduced sodium or no salt added varieties of corned beef to cut down on excess sodium.
- Substitute some of the cabbage for other veggies like carrots, turnips, parsnips, or Brussels sprouts for more fiber and nutrients.
- Skip adding salt during cooking since corned beef is already very high in sodium.
- Use mustard instead of butter or oil to flavor the vegetables.
- Serve smaller portions of corned beef with larger portions of vegetables.
With some simple substitutions and boosting the vegetable content, corned beef and cabbage can be adapted into a healthier, well-balanced meal.
Potential health benefits of corned beef and cabbage
In addition to their nutritional profiles, there are some other potential wellness benefits associated with corned beef and cabbage:
Lean protein for satiety
The high protein content of corned beef may help support weight management by increasing satiety between meals. Protein takes longer to digest, keeping you feeling full.
Immunity boost from vitamin C
Cabbage is an excellent source of immune supporting vitamin C. Just one cup raw cabbage provides over 50% of the recommended daily amount of this antioxidant vitamin.
Anti-inflammatory effects
Compounds like anthocyanins in red cabbage and sulforaphane in all cabbage may help reduce chronic inflammation when consumed regularly as part of an overall healthy lifestyle.
Heart health
Fiber from cabbage coupled with potassium from both corned beef and cabbage may help support cardiovascular health.
Gut health
The insoluble fiber found in cabbage acts as a prebiotic to feed the beneficial bacteria in the colon and promote good digestive health.
So in addition to its macronutrients, the combination of corned beef and cabbage provides some important vitamins, minerals, fiber and beneficial plant compounds that offer a range of potential wellness benefits.
Potential health risks of corned beef and cabbage
Consumption of corned beef and cabbage also comes with a few possible health cautions:
High sodium intake
The abundance of sodium from the corned beef can be problematic for those with high blood pressure or heart failure, as excess sodium is linked to fluid retention and changes in blood pressure.
Increased cancer risk from nitrites
There are some concerns that the nitrites used to cure meats like corned beef may combine with amino acids to form cancer-causing compounds called nitrosamines in the body.
Thyroid effects from raw cabbage
Eating large amounts of raw cabbage may potentially disrupt thyroid function in those with an underlying thyroid disorder due to goitrogen compounds.
Kidney stone risk
The combination of sodium from corned beef and oxalates in cabbage may increase risk of developing calcium oxalate kidney stones in susceptible individuals.
So while corned beef and cabbage offer health benefits, they should still be enjoyed in moderation as part of an overall healthy and balanced diet, especially for those with certain medical conditions.
Conclusion
Corned beef and cabbage can be an enjoyable traditional dish that provides lean protein, fiber, vitamins, minerals and beneficial plant compounds. However, the high sodium content from the cured corned beef is a nutritional downside, so opting for lower sodium products and pairing it with larger servings of vegetables can create a healthier version.
Eaten occasionally as part of a diet focused on whole foods like fruits, vegetables, lean proteins, whole grains, low-fat dairy and healthy fats like olive oil, corned beef and cabbage can be part of an overall nutritious way of eating. Just practice moderation with portion sizes and frequency to keep sodium intake in check. Making small tweaks to this classic dish can help maintain the traditions while optimizing the nutritional benefits.