Evidence-based·Last reviewed May 31, 2026·How we grade evidence

Cabbage

Botanical

A cheap, nutrient-dense cruciferous vegetable. A cup of chopped raw cabbage gives ~41% DV vitamin C, ~63% DV vitamin K, and ~3 g fiber for only 22 kcal. Population studies link cruciferous vegetable intake (cabbage included) to modestly reduced risk of breast, colorectal, and lung cancers. The benefit is from the whole-food matrix and glucosinolate metabolism, not from cabbage supplements.

Quick decision guide

May help most

Anyone wanting a high-vitamin-C, high-vitamin-K, low-calorie vegetable that fits cancer-protective and heart-healthy eating patterns. Fermented forms (sauerkraut, kimchi) add probiotic benefit.

Common dosing range

1 cup raw (~89 g) or ½ cup cooked (~75 g) per day; aim for 2–5 servings/week of cruciferous vegetables in total.

When to expect effects

Vitamin C status normalizes in 1–2 weeks; cancer-protective associations are lifelong-pattern effects.

Watch out for

Vitamin K interferes with warfarin — keep intake stable rather than swinging between high and zero days. High intake may modestly suppress thyroid hormone synthesis in iodine-deficient people (rarely a concern with adequate iodized salt).

Evidence snapshot

Vitamin C, K, folate, fiber sourceStrong
Cruciferous cancer-prevention dietModerate
Sauerkraut / fermented probioticEmerging
Cabbage juice for ulcers (historical)Low

What is it

Cabbage (Brassica oleracea) is a cruciferous vegetable available in green, red, and savoy varieties; in supplements it appears as a juice powder, freeze-dried leaf, or fermented (sauerkraut) ingredient.

Is it worth it for you?

Use this as a quick fit check, not a diagnosis.

Worth considering if…

You want an affordable, low-calorie way to hit vitamin C, vitamin K, folate, and fiber targets
You're building a Mediterranean, DASH, or anti-inflammatory eating pattern
You're trying to add cruciferous vegetable variety beyond broccoli
You enjoy fermented foods — sauerkraut and kimchi add probiotic + glucosinolate metabolite benefits

Probably skip if…

You're on warfarin and your INR runs unstable — cabbage's vitamin K content can push INR around if intake varies day-to-day
You have iodine-deficient hypothyroidism (rare in iodized-salt countries) — heavy raw cruciferous intake can theoretically worsen it
You have IBS that flares with high-FODMAP foods — cabbage can cause significant bloating
You're buying cabbage supplement capsules — eat the actual vegetable; capsules don't capture the whole-food benefit

Evidence at a glance

Vitamin C, vitamin K, folate, and fiber intake

Strong Evidence
Effect
1 cup raw chopped = 37% DV vitamin C + 56% DV vitamin K + 2 g fiber for 22 kcal
Best fit
Anyone — especially people watching calories who want maximum micronutrient per bite
Time
Vitamin C status normalizes within 1–2 weeks of adequate intake

Cancer risk reduction (population-level)

Good Evidence
Effect
≈15% relative risk reduction for breast cancer (highest vs lowest cruciferous intake); 5–20% range for other cancers
Best fit
Adults wanting a long-term dietary cancer-prevention pattern alongside other lifestyle measures
Time
Decades — these are lifelong-pattern observational associations

Gut health (fermented cabbage: sauerkraut, kimchi)

Limited Evidence
Effect
Modest symptom improvement in IBS-related trials; magnitude variable
Best fit
Adults wanting to add fermented foods to their diet for general gut-microbiome diversity
Time
Weeks of regular intake

Cabbage juice for peptic ulcer / GI healing (historical)

Mixed Evidence
Effect
Historical case-series evidence only
Best fit
None established by modern evidence
Time
Not established by modern evidence

Evidence for 4 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Vitamin C, vitamin K, folate, and fiber intake

Strong Evidence

Per USDA FoodData Central, 1 cup chopped raw cabbage (89 g) provides ~33 mg vitamin C (37% DV), ~67 mcg vitamin K (56% DV), and ~2 g fiber for only 22 kcal. Sauerkraut, kimchi, and lightly steamed cabbage all preserve most of these nutrients. Among the most calorie-efficient vegetables for hitting vitamin C and K targets.

Effect size
1 cup raw chopped = 37% DV vitamin C + 56% DV vitamin K + 2 g fiber for 22 kcal
Time to effect
Vitamin C status normalizes within 1–2 weeks of adequate intake
Best fit
Anyone — especially people watching calories who want maximum micronutrient per bite
Less likely
Adults on warfarin with unstable INR — vitamin K intake needs to be consistent

Bottom line: An exceptionally calorie-efficient source of vitamin C and K. Eat it often; consistency matters more for warfarin users than total amount.

SourceUSDA FoodData Central — Cabbage, raw (FDC ID 169975)NIH Office of Dietary Supplements — Vitamin K — Health Professional Fact Sheet

Cancer risk reduction (population-level)

Supplement benefit
Good Evidence

Liu 2013 meta-analysis (13 studies) found a 15% reduction in breast cancer risk comparing highest vs lowest cruciferous vegetable intake (RR 0.85, 95% CI 0.77–0.94). Similar inverse associations appear for colorectal, lung, prostate, and bladder cancers across different cohorts. Glucosinolates → isothiocyanates (sulforaphane, indole-3-carbinol) activate Nrf2-driven detoxification and induce apoptosis in cancer cell lines. The intervention is dietary pattern, not a supplement.

Effect size
≈15% relative risk reduction for breast cancer (highest vs lowest cruciferous intake); 5–20% range for other cancers
Time to effect
Decades — these are lifelong-pattern observational associations
Best fit
Adults wanting a long-term dietary cancer-prevention pattern alongside other lifestyle measures
Less likely
Adults expecting to lower an already-elevated short-term risk with a supplement

Bottom line: Cabbage is one of several cruciferous vegetables (broccoli, kale, Brussels sprouts) tied to lower cancer risk. Variety in the cruciferous family matters more than emphasizing any single vegetable.

SourceLiu & Lv, 2013 — The BreastAmerican Institute for Cancer Research — Cruciferous Vegetables and Cancer Risk

Gut health (fermented cabbage: sauerkraut, kimchi)

Supplement benefit
Limited Evidence

Fermented cabbage products provide live lactic acid bacteria, short-chain fatty acid precursors, and bioactive metabolites in addition to the original glucosinolates. Several small RCTs report improved GI symptoms in IBS and constipation with regular sauerkraut/kimchi intake. The strain identity, dose, and consistency are far less standardized than commercial probiotic capsules, but real foods are often cheaper and better tolerated.

Effect size
Modest symptom improvement in IBS-related trials; magnitude variable
Time to effect
Weeks of regular intake
Best fit
Adults wanting to add fermented foods to their diet for general gut-microbiome diversity
Less likely
People with severe IBS-D where fermentation can worsen symptoms, or histamine-intolerant individuals

Bottom line: A serving of unpasteurized sauerkraut or kimchi a few times a week is a fine, food-first approach to microbiome support.

SourceAmerican Institute for Cancer Research — Cruciferous Vegetables and Cancer Risk

Cabbage juice for peptic ulcer / GI healing (historical)

Mechanism only
Mixed Evidence

Cheney (1949–1956) ran small case series and an open trial of fresh cabbage juice at 1 quart/day in peptic ulcer patients showing rapid radiographic ulcer healing. The work has never been rigorously replicated in modern double-blind trials. Modern peptic ulcer therapy is H. pylori testing + PPI/triple therapy; cabbage juice is no longer clinically relevant.

Effect size
Historical case-series evidence only
Time to effect
Not established by modern evidence
Best fit
None established by modern evidence
Less likely
Anyone with active peptic ulcer disease — should be evaluated for H. pylori

Bottom line: Of historical interest only. If you have ulcer symptoms, see a clinician for proper testing and treatment.

SourceAmerican Institute for Cancer Research — Cruciferous Vegetables and Cancer Risk

How it works

Cabbage provides vitamins C and K, folate, fiber, and glucosinolates including glucobrassicin and sinigrin, which hydrolyze to indole-3-carbinol (I3C) and isothiocyanates. I3C and its dimer DIM influence estrogen metabolism by shifting it toward 2-hydroxyestrone. Red cabbage adds anthocyanins. Raw cabbage juice contains S-methylmethionine ("vitamin U"), studied historically for peptic ulcer healing with positive but small older trials.

How to take it

1. Typical dose
• 1 cup raw chopped (89 g) or ½ cup cooked (75 g) per serving • Aim for 2–5 servings/week of cruciferous vegetables in total (cabbage, broccoli, kale, Brussels sprouts, etc.) • Fermented forms: ¼–½ cup sauerkraut or kimchi as a side
2. Higher studied dose
Population studies use intake quartiles; the 'highest intake' tier typically corresponds to ≥2 servings/day of cruciferous vegetables.
3. Timing
Anytime. Raw preserves heat-sensitive enzymes (myrosinase) that maximize sulforaphane formation; light steaming retains most nutrients while improving digestibility.
4. With food
Either; combine with other vegetables and protein for a complete meal.
5. Split dosing
Spread cruciferous intake across the week rather than eating a huge serving once.
6. How long to try
Lifelong as a dietary pattern. The cancer-risk-reduction signal is a multi-decade observational association.

What to track

Total weekly cruciferous vegetable servings (aim for 2–5+)
Vitamin K consistency if you're on warfarin (more important than total amount)
GI tolerance — bloating, gas in people new to high-cruciferous intake
Thyroid function if you have iodine-deficient hypothyroidism (rare in iodized-salt countries)

Bottom line: Eat a cup of cabbage 2–5 days a week as part of a varied cruciferous-vegetable rotation. Lightly cook it if raw causes bloating. Keep intake steady if you're on warfarin.

6 commercial forms

Compare the main delivery options and what they’re best suited for.

Fresh green cabbage (raw)

Most vitamin C

Raw chopped cabbage in slaws, salads, and tacos preserves the most vitamin C and active myrosinase enzyme for sulforaphane formation. ~22 kcal per cup chopped.

Maximum myrosinase activity for glucosinolate → isothiocyanate conversion.

Lightly cooked / steamed cabbage

Most digestible

Steaming or quick stir-frying retains most nutrients while breaking down some of the gas-forming fibers. A good middle ground between raw and long-boiled.

Some vitamin C loss; better digestibility than raw.

Sauerkraut (unpasteurized)

Probiotic + vitamin C

Fermented green cabbage with live lactic acid bacteria. Refrigerated, unpasteurized brands deliver live cultures and bioactive fermentation metabolites. High sodium — ¼–½ cup serving.

Fermentation increases bioavailability of some nutrients; adds probiotics.

Kimchi (unpasteurized)

Probiotic, spiced

Korean fermented cabbage (often Napa cabbage) with chilies, garlic, ginger. Similar probiotic and glucosinolate-metabolite profile to sauerkraut, plus chili capsaicin. Common in IBS / gut-health trials.

Comparable to sauerkraut; histamine content is higher.

Red cabbage (raw or cooked)

Anthocyanin-rich

Same cruciferous nutrient profile as green cabbage plus anthocyanins (the purple pigment), which add antioxidant and anti-inflammatory polyphenols. Roughly 25 kcal per cup chopped.

Adds anthocyanin polyphenols; otherwise comparable to green cabbage.

Cabbage extract / capsules

Skip in most cases

Concentrated dried cabbage in capsule form. No meaningful clinical-trial evidence; food matrix and fiber are lost. Whole vegetable is cheaper and at least as evidence-backed.

Loses whole-food matrix; minimal evidence advantage.

Safety

Know the common side effects, key cautions, and who should avoid it.

Common side effects

gas / bloating (sulfur compounds + fiber)feeling of fullness (high satiety)soft stools at high intake

Serious risks

  • Warfarin INR fluctuation if cabbage intake varies day-to-day — cabbage is a meaningful vitamin K source. Keep intake stable rather than alternating high-zero days.

    SourceNIH Office of Dietary Supplements — Vitamin K — Health Professional Fact Sheet

  • Goitrogenic effect — raw cruciferous vegetables contain low levels of goitrogens that, with iodine deficiency, can theoretically suppress thyroid function. Rare concern in iodized-salt countries.

Who should avoid it

  • Adults on warfarin with unstable INR should NOT avoid cabbage — they should eat it consistently so the warfarin dose can be calibrated to a steady vitamin K intake.
    SourceNIH Office of Dietary Supplements — Vitamin K — Health Professional Fact Sheet
  • People with IBS that flares strongly with high-FODMAP foods.
  • People with iodine-deficient hypothyroidism (rare in countries that fortify salt with iodine) — heavy raw cruciferous intake can theoretically worsen the deficiency.

Pregnancy & breastfeeding

Cabbage and cruciferous vegetables are safe and even beneficial in pregnancy (folate, vitamin C, fiber). Avoid unwashed raw cabbage (listeria risk from contamination) and unpasteurized sauerkraut/kimchi in pregnancy.

Bottom line: Very safe as food. The two real-world considerations are warfarin consistency and gas/bloating tolerance.

Interactions

warfarinModerate

Cabbage is moderately high in vitamin K (~67 mcg per cup chopped) and can fluctuate INR if intake swings. Keep intake stable; tell your anticoagulation clinic if you significantly increase or decrease cruciferous vegetable consumption.

SourceNIH Office of Dietary Supplements — Vitamin K — Health Professional Fact Sheet
thyroid hormone (levothyroxine)Minor

Heavy raw cruciferous intake plus iodine deficiency may modestly suppress thyroid hormone synthesis. Clinically meaningful only if iodine intake is also low (uncommon with iodized salt). Cooked cabbage is much lower in goitrogens than raw.

Documented interactions

Evidence-graded pair pages with sources, dosing notes, and timing guidance — a complement to the narrative section above.

Warnings (1)

+ levothyroxine

low

Cabbage and other brassica vegetables release thiocyanates and goitrin that can compete with iodide uptake at the thyroid and interfere with hormone synthesis. In normal, mostly-cooked portions this has no meaningful effect on levothyroxine in iodine-sufficient adults. Concern is limited to very large, sustained raw-cruciferous intakes or iodine-poor diets.

See all 1 Cabbage interaction →

Food sources

Green cabbage, raw, chopped

Amount
1 cup (89 g, 33 mg vitamin C)
%DV
37%

Green cabbage, raw — vitamin K

Amount
1 cup (67 mcg)
%DV
56%

Green cabbage, raw — folate

Amount
1 cup (38 mcg)
%DV
10%

Green cabbage, raw — fiber

Amount
1 cup (2.2 g)
%DV
8%

Red cabbage, raw, shredded

Amount
1 cup (89 g, 50 mg vitamin C)
%DV
56%

Savoy cabbage, raw, shredded

Amount
1 cup (70 g, 22 mg vitamin C)
%DV
24%

Bok choy (Chinese cabbage), raw, shredded

Amount
1 cup (70 g, 32 mg vitamin C)
%DV
36%

Sauerkraut, canned, drained

Amount
½ cup (71 g, 10 mg vitamin C)
%DV
11%

Coleslaw, prepared (cabbage + dressing)

Amount
½ cup (60 g, varies; check label for added sugars)
%DV
—

Choosing a product

What to look for on the label — and what to be skeptical of.

Look for…

Fresh whole heads, firm and heavy for their size
Organic if you'll eat raw (limits pesticide residue)
Unpasteurized sauerkraut / kimchi (refrigerated section) — only these contain live cultures
Frozen chopped cabbage as a no-waste shortcut for soups and stir-fries
Variety: green cabbage, red cabbage, savoy, Napa, bok choy each have slightly different nutrient profiles

Be skeptical of…

'Cabbage soup diet' for rapid weight loss — the weight loss is calorie restriction (and water), not from cabbage's special properties
Cabbage juice cleanses or 'cabbage detox' programs — no clinical evidence
Cabbage extract capsules marketed for cancer prevention — the dietary-pattern evidence does not translate to pill form
Mass-market sauerkraut on the shelf-stable shelf — pasteurized, no live cultures; mostly vinegar-pickled

Frequently asked questions

Is cabbage juice good for ulcers?⌄

Older small trials of fresh cabbage juice showed faster ulcer healing. Modern PPI therapy is more effective; cabbage juice can be a supportive adjunct.

References by claim

Cancer risk reduction (population-level)

Liu & Lv, 2013 — The Breast (2013) link

American Institute for Cancer Research — Cruciferous Vegetables and Cancer Risk (2024) link

Vitamin C, vitamin K, folate, and fiber intake

USDA FoodData Central — Cabbage, raw (FDC ID 169975) (2024) link

NIH Office of Dietary Supplements — Vitamin K — Health Professional Fact Sheet (2024) link

Other references

Cabbage on Wikidata — Wikidata link

Track Cabbage with Pilora

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Evidence-based·Last reviewed May 31, 2026·Evidence current as of May 31, 2026·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.