Cabbage is a nutritious vegetable that can be enjoyed both raw and cooked. Both raw and cooked cabbage contain important nutrients and health benefits. However, there are some key differences in the nutritional profiles of raw versus cooked cabbage. This article will examine the nutrient content, health benefits, and drawbacks of eating cabbage raw versus cooked in order to determine which form may be better for you.
Nutrient content of raw versus cooked cabbage
Raw and cooked cabbage have largely similar nutrient profiles, but some differences exist due to changes that occur during the cooking process.
Vitamins
Raw cabbage contains higher levels of some water-soluble vitamins which can be lost during cooking. For example, raw cabbage has more:
– Vitamin C: 36.6 mg per 100g raw vs 29.1mg per 100g cooked
– Vitamin B6: 0.12mg vs 0.099mg
– Folate: 43μg vs 31μg
However, cooked cabbage contains more niacin – a B vitamin. Cooked cabbage has 0.234mg of niacin per 100g while raw cabbage has 0.194mg per 100g.
Overall, raw cabbage contains higher levels of many heat-sensitive water-soluble vitamins. However, cooking makes some of these vitamins, like niacin, more bioavailable.
Minerals
The mineral content of raw versus cooked cabbage is similar. Both contain minerals like calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.
One difference is that cooked cabbage contains more selenium – 0.7μg per 100g cooked vs 0.3μg per 100g raw.
Fiber
Raw cabbage contains slightly more fiber. There is 2.5g of fiber per 100g of raw cabbage, while cooked is 2.2g per 100g.
The cooking process softens the fibrous cell walls of cabbage, resulting in a decrease in fiber content. However, the difference is small.
Water content
Raw cabbage has a very high water content of 92%, which is significantly reduced to 82% after cooking. This condenses the nutrients in cooked cabbage.
Calories and carbohydrates
There is a notable difference between the calorie and carbohydrate contents of raw versus cooked cabbage:
– Raw cabbage has 25 calories and 5.8g carbs per 100g
– Cooked cabbage has 32 calories and 7.1g carbs per 100g
The increase in calories and carbohydrates is due to softening of fiber and absorption of water during the cooking process.
So raw cabbage is lower in both calories and carbs. However, cooked cabbage may be easier to digest thanks to the softening of fibers.
Glucosinolates in raw versus cooked cabbage
Cabbage contains special compounds called glucosinolates. During chopping or chewing of raw cabbage, these glucosinolates get converted into isothiocyanates which have anticancer benefits.
Cooking decreases the glucosinolate content of cabbage. One study found that 3 minutes of microwaving lead to a reduction in glucosinolates of 20-60% depending on the type. Other cooking methods like boiling, steaming and frying also reduced glucosinolates, but microwave cooking had the greatest effect.
This suggests that raw cabbage provides higher exposure to anticancer isothiocyanates compared to cooked. However, cooked cabbage still retains a significant amount of glucosinolates so it still has benefits.
Health benefits
Both raw and cooked cabbage provide important health benefits:
Benefits of raw cabbage
– Higher levels of heat-sensitive vitamins like vitamin C and folate
– Higher fiber content
– More glucosinolates that form anticancer compounds
– Lower in calories and carbs
Benefits of cooked cabbage
– Improved bioavailability of some nutrients like niacin
– Increased selenium
– Softer fiber is easier to digest for some
– Still contains significant glucosinolates though less than raw
Downsides of raw versus cooked cabbage
There are also some downsides to consider:
Downsides of raw cabbage
– Hard to fully digest for some people leading to bloating and flatulence
– Goitrogens in raw cabbage may affect thyroid function for those with impaired thyroid
Downsides of cooked cabbage
– Loss of heat-sensitive vitamins like vitamin C and B vitamins
– Loss of some glucosinolates from breakdown during cooking
Goitrogens in cabbage
All forms of cabbage contain compounds called goitrogens which can interfere with thyroid function by blocking iodine uptake. However, cooking helps reduce the goitrogenic compounds in cabbage.
One study found that boiling cabbage for 9 minutes removed 92-100% of goitrin – one of the main goitrogenic compounds. Shorter boiling times removed less. This suggests longer cooking times help deactivate these antinutrients in cabbage.
For those with thyroid issues, cooked cabbage may be preferable over raw to reduce exposure to goitrogens. However, increased iodine intake can help compensate for the effects of goitrogens.
Nutrition comparison
Here is a nutrition comparison of raw versus cooked cabbage per 100g:
| Nutrient | Raw cabbage | Cooked cabbage |
|---|---|---|
| Calories | 25 | 32 |
| Carbs | 5.8g | 7.1g |
| Fiber | 2.5g | 2.2g |
| Vitamin C | 36.6mg | 29.1mg |
| Vitamin B6 | 0.12mg | 0.099mg |
| Folate | 43μg | 31μg |
| Niacin | 0.194mg | 0.234mg |
| Selenium | 0.3μg | 0.7μg |
As shown in the table, raw cabbage contains more vitamin C, vitamin B6 and folate but less niacin and selenium than cooked cabbage. Fiber content is also slightly higher in raw cabbage.
Conclusion
In conclusion, raw and cooked cabbage both have benefits and drawbacks. Raw cabbage retains more heat-sensitive nutrients like vitamin C. It also has more fiber and anticancer glucosinolates. However, cooked cabbage may be easier to digest and contains more selenium and bioavailable niacin.
Cooking reduces goitrogenic compounds in cabbage which may make cooked cabbage a better choice for those with impaired thyroid function. However, increased dietary iodine can help counteract goitrogens.
For maximum nutrient benefits, enjoying cabbage both raw and cooked is ideal. Raw cabbage works well in dishes like slaws and salads. Cooked cabbage can be boiled, steamed, sautéed, baked into gratins and more. Including both raw and cooked cabbage as part of a balanced diet can help provide a range of health benefits.
The key is moderation. Having 1-2 servings of cabbage per week, varying between raw and cooked, is recommended to obtain health benefits while avoiding excess gas or bloating associated with larger portions. Both raw and cooked cabbage can be part of a healthy diet and provide similar overall benefits. Choose between the two forms based on your cooking needs and personal digestive tolerance.