Cabbage and carrots are two vegetables that are chock-full of nutrients and provide some impressive health benefits. Both cabbage and carrots contain antioxidants, fiber, vitamins and minerals that can boost your overall health.
Cabbage Nutrition
Cabbage is a cruciferous vegetable that belongs to the Brassica family. Some of the nutrients found in 1 cup (89 grams) of raw green cabbage (3):
- Calories: 22
- Protein: 1 gram
- Carbs: 5 grams
- Fiber: 2 grams
- Vitamin C: 54% of the RDI
- Vitamin K: 85% of the RDI
- Vitamin B6: 6% of the RDI
- Folate: 10% of the RDI
- Manganese: 7% of the RDI
- Potassium: 6% of the RDI
- Iron: 4% of the RDI
In addition, cabbage contains antioxidant polyphenols like anthocyanins and flavonoids that provide anti-inflammatory effects (1, 2).
Benefits of Cabbage
Here are some of the top benefits associated with adding cabbage to your diet:
- Rich in antioxidants: Cabbage contains polyphenols and other antioxidants that reduce oxidative stress and inflammation in the body.
- May boost gut health: The insoluble fiber found in cabbage acts as a prebiotic that feeds the beneficial bacteria in the gut.
- Supports heart health: Cabbage contains heart-protective antioxidants like sulforaphane that may reduce heart disease risk factors like high blood pressure.
- May have anticancer effects: Studies show that the glucosinolates and isothiocyanates found in cabbage have anticancer properties.
- Easy to add to diet: Cabbage is very versatile. It can be eaten raw, cooked, roasted, made into sauerkraut or added to soups, stews and slaws.
Additionally, cabbage is very low in calories but high in fiber, meaning it may aid weight loss and help keep you feeling full. It’s also high in vitamin C, an important antioxidant that promotes immune function.
Carrot Nutrition Facts
Carrots are root vegetables that are typically orange in color but can also be found in shades of red, yellow, white and purple. Here is what one cup (128 grams) of raw carrots contains (4):
- Calories: 52
- Protein: 1 gram
- Carbs: 12 grams
- Fiber: 3 grams
- Vitamin A: 432% of the RDI
- Vitamin K: 16% of the RDI
- Vitamin C: 13% of the RDI
- Potassium: 12% of the RDI
- Manganese: 8% of the RDI
Carrots get their signature orange hue from carotenoids, a type of antioxidant pigment. The most common carotenoid found in carrots is beta-carotene.
Health Benefits of Carrots
Here are some of the top evidence-based benefits of adding carrots to your diet:
- High in antioxidants: Carrots are rich in antioxidants like carotenoids that protect against chronic illnesses.
- Promote eye health: Carrots are loaded with vitamin A, which helps support proper vision and eye health.
- Enhance immunity: Carrots contain vitamin C, vitamin B6 and antioxidants that can boost immune function.
- Support heart health: The antioxidants in carrots inhibit LDL oxidation and reduce heart disease risk factors.
- Regulate blood sugar: Carrots have a low glycemic index and can help control spikes and crashes in blood sugar.
- Improve digestion: Carrots increase saliva production and contain insoluble fiber that promotes regularity.
Additionally, eating more carrots is linked to a decreased risk of many conditions, including heart disease, diabetes, diverticulitis and certain types of cancer.
Cabbage vs. Carrots
Both cabbage and carrots are nutritious vegetables that provide an array of important vitamins, minerals, antioxidants and fiber. However, there are some differences that set them apart:
- Cabbage contains more vitamin C and vitamin K than carrots.
- Carrots are higher in vitamin A than cabbage.
- Cabbage has more folate than carrots.
- Carrots contain more potassium than cabbage.
- Cabbage has a higher amount of manganese than carrots.
- Carrots are higher in carotenoids and beta-carotene than cabbage.
In terms of their potential health benefits, studies show that both veggies can promote heart health, regulate blood sugar levels, improve digestion and enhance immunity. Some research also indicates that cabbage may be especially beneficial for stomach ulcers and preventing certain types of cancer.
Are Cabbage and Carrots Keto-Friendly?
The ketogenic diet is a very low-carb, high-fat diet that can help promote weight loss. It typically limits carbs to just 20–50 grams per day.
Both cabbage and carrots can easily be incorporated into a keto diet:
- One cup of chopped raw cabbage contains about 5 grams of carbs, 4 of which are fiber (5).
- One cup of sliced raw carrots has around 8 grams of carbs, 3 of which are fiber (6).
Since fiber does not impact blood sugar levels or ketosis, both cabbage and carrots contain minimal digestible carbs. Plus, they are packed with other nutrients and antioxidants that can complement a keto diet.
How to Eat Cabbage and Carrots
There are endless ways to enjoy cabbage and carrots in your diet. Here are a few simple recipe ideas to help you get started:
For Cabbage
- Raw cabbage slaw or salad
- Stir fry with shredded cabbage
- Cabbage soup
- Roasted cabbage wedges
- Cabbage wraps or tacos
- Cabbage stir fry
- Cabbage noodles
- Sauerkraut
- Cabbage rolls
For Carrots
- Raw carrot sticks or slices
- Roasted carrots
- Steamed or boiled carrots
- Carrot juice or smoothie
- Shredded carrots in salad
- Carrot fries
- Carrot noodles or spirals
- Carrot soup
- Carrot muffins or bread
Cabbage and carrots pair well together in recipes like slaws, stir fries and soups. They can also complement other veggies like broccoli, cauliflower, onions and tomatoes.
Potential Downsides
Cabbage and carrots are generally considered safe with minimal risk of side effects. However, there are a few things to keep in mind:
- Allergies: Cabbage and carrots belong to the same plant group, so people with carrot allergies may also react to cabbage.
- Thyroid function: Very high intakes of cabbage may impact thyroid function, especially for those with hypothyroidism.
- Kidney stones: Beta-carotene-rich foods like carrots should be consumed in moderation for those prone to kidney stones.
- Pesticide exposure: To minimize pesticide exposure, opt for organic cabbage and carrots whenever possible.
Additionally, excess gas or bloating may occur when ramping up fiber intake too quickly. Gradually increasing your consumption of cabbage, carrots and other high-fiber foods can help minimize digestive issues.
Conclusion
Both cabbage and carrots are nutritious, low-calorie vegetables that supply an array of important vitamins, minerals and antioxidants.
Adding more cabbage and carrots to your diet can benefit several aspects of health, including heart health, blood sugar control, digestion, immunity and inflammation.
Cabbage and carrots are very flexible ingredients that pair well with several foods and recipes. Enjoy them roasted, boiled, sautéed or even fermented for a quick nutrient boost.
Just be sure to increase your intake slowly and drink plenty of water to prevent adverse effects on digestion. For most people, moderate amounts of cabbage and carrots can be safely enjoyed as part of a healthy diet.