Cabbage is a nutritious vegetable that can be eaten raw or cooked. Some people enjoy cabbage stir-fried, pan-fried, or even deep-fried. Fried cabbage has a delicious, crispy texture, but you may wonder if the cooking method makes it less healthy. This article reviews whether fried cabbage is good for you.
Is cabbage good for you?
Cabbage is packed with vitamins, minerals, and antioxidants. One cup (89 grams) of raw green cabbage contains:
- Vitamin C: 54% of the Daily Value (DV)
- Vitamin K: 85% of the DV
- Vitamin B6: 11% of the DV
- Folate: 10% of the DV
- Manganese: 7% of the DV
- Potassium: 5% of the DV
- Calcium: 4% of the DV
- Magnesium: 3% of the DV
It also provides small amounts of iron, vitamin A, thiamine, riboflavin, and vitamin B5. What’s more, cabbage is very low in calories, with only 22 calories in 1 cup (89 grams).
It’s also high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds. Antioxidants protect your cells from damage caused by unstable molecules called free radicals.
Due to its high nutrient content, eating more cabbage is associated with numerous health benefits. These include:
- May improve digestion. The fiber content aids digestion by promoting regular bowel movements and healthy gut bacteria.
- May boost immunity. Cabbage contains antioxidants and nutrients like vitamin C that may strengthen your immune system.
- May promote heart health. Cabbage contains heart-healthy antioxidants that may help reduce cholesterol levels and decrease inflammation.
- May have anticancer properties. Cabbage contains compounds like sulfur and polyphenols that have been shown to slow the growth and spread of certain cancer cells.
Overall, cabbage is a very healthy vegetable. Unless you have an allergy or intolerance, there’s no reason not to add cabbage to your diet.
Nutrition of fried cabbage
Frying cabbage gives it a delicious, crispy texture, but it does change the vegetable’s nutrient profile. Here is how the nutrition of 1 cup (89 grams) of cooked cabbage compares based on cooking method:
| Nutrient | Raw | Boiled | Fried |
|---|---|---|---|
| Calories | 22 | 33 | 93 |
| Fat | 0 g | 0 g | 8 g |
| Sodium | 18 mg | 32 mg | 296 mg |
| Carbs | 5 g | 7 g | 7 g |
| Fiber | 2 g | 3 g | 2 g |
| Sugar | 3 g | 4 g | 2 g |
| Protein | 1 g | 1 g | 1 g |
Frying adds more calories and fat to cabbage compared to other cooking methods. This is mostly due to the oil used to fry the cabbage.
However, fried cabbage retains most of its fiber, vitamins, and minerals. One study found that frying broccoli in olive oil did not reduce its vitamin C or carotenoid antioxidant content (1).
Meanwhile, some research suggests that sautéeing or stir-frying vegetables in healthy oils like olive and canola oil can actually increase the absorption of fat-soluble vitamins like A, D, E, and K (2).
Overall, cabbage maintains most of its nutrients when fried. However, the increase in fat and calories is something to consider.
Fried cabbage oil
The type of oil used to fry cabbage also affects its nutrition profile. Common frying oils include:
- Butter: High in saturated fat and should be used sparingly.
- Lard: Very high in saturated fat.
- Coconut oil: High in saturated fat.
- Olive oil: High in heart-healthy monounsaturated fats.
- Avocado oil: Also high in monounsaturated fats.
- Canola oil: Relatively high in monounsaturated and polyunsaturated fats.
Healthiest fried cabbage options:
Using oils high in unsaturated fats is best for heart health when frying cabbage. The healthiest options include:
- Olive oil
- Avocado oil
- Canola oil
Coconut oil is fine in moderation but high in saturated fat. Meanwhile, oils like butter and lard should be limited.
Is fried cabbage healthy?
Below is a summary of the potential pros and cons to eating fried cabbage:
Potential pros:
- Retains most vitamins and minerals
- Can increase absorption of fat-soluble vitamins
- Provides heart-healthy fats if cooked in olive oil or canola oil
- Delicious flavor and crispy texture
Potential cons:
- Higher in calories and fat than other cooking methods
- Frying in butter, lard, or coconut oil adds a lot of saturated fat
- May form harmful compounds called AGEs when fried at very high temperatures
Overall, fried cabbage can be a healthy option when cooked properly. Choose a heart-healthy oil and fry at a temperature below 248°F (120°C) to get the benefits without the downsides.
It’s also best consumed in moderation as part of a balanced diet that also includes plenty of raw or steamed vegetables.
Healthy fried cabbage recipes
Here are some delicious and nutritious fried cabbage recipes to enjoy:
Sautéed Cabbage with Bacon and Vinegar
This flavorful side uses olive oil and vinegar to create a delicious sweet and sour flavor.
Garlic Fried Cabbage
Sautéing shredded cabbage in garlic, olive oil, and seasoning creates amazing flavor in just 10 minutes.
Crispy Fried Cabbage Patties
These veggie patties get crispy in canola oil. They make a great low-carb, gluten-free side or light meal.
Southern Fried Cabbage
It doesn’t get more classic than pan-frying cabbage wedges in bacon drippings. Delicious and timeless.
Tips for the healthiest fried cabbage
Here are some tips to ensure your fried cabbage is as healthy as possible:
- Use olive, avocado, or canola oil.
- Avoid oils high in saturated fat like butter, lard, and coconut oil.
- Fry at medium heat — not above 248°F (120°C).
- Flip occasionally to prevent burning.
- Cook just until lightly browned, not charred.
- Drain on paper towels when done to remove excess oil.
- Season with herbs and spices instead of salt.
- Enjoy as a side — not an entire meal.
- Balance with other non-fried veggies.
Conclusion
Fried cabbage makes a delicious side dish or snack in moderation. While frying does increase its fat and calorie content, cabbage retains most of its nutrients when fried. For the healthiest option, fry cabbage in olive, avocado, or canola oil at medium heat. Pair it with other non-fried vegetables and proteins as part of a balanced diet.