The Surprising Health Benefits of Red Cabbage—and the Best Ways to Eat It

Red cabbage is more than just a vibrant splash of purple on your plate—it’s a nutritionally dense vegetable brimming with health benefits that can support your body in remarkable ways. Its combination of vitamins, antioxidants, and fiber makes it stand out among its (mostly) green cruciferous family. The best part? It doesn’t require much preparation—just chop or shred it and you’re halfway to a delicious salad or slaw.  We spoke to dieticians to learn all about the health-boosting compounds of this favorite crucifer.

The Nutritional Superpowers Of Red Cabbage

Like other types of cabbage, red cabbage is an excellent source of fiber, vitamins, and minerals, while being very low in calories. According to nutritionist Toby Amidor, “just one cup of shredded red cabbage will provide 44 percent of your daily needs of vitamin C and 23 percent of the daily needs of vitamin K,” which is significant.

But perhaps its most standout nutritional superpower is the fact that it’s chock-full of anthocyanins, antioxidants with impressive heart-protective and anti-inflammatory properties, which are also responsible for its deep purple color. “Red cabbage absolutely stands out because of its anthocyanin content,” says registered dietitian Lauren Manaker. “While all types of cabbage are nutrient-dense, red cabbage has a considerably higher concentration of antioxidants. This makes it particularly beneficial for combating inflammation.”

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The Top Health Benefits of Red Cabbage

May Reduce the Risk of Cancer

Cruciferous vegetables like red cabbage contain glucosinolates, compounds with a well-established link to cancer prevention, says Amidor. Studies have shown that these sulfur-containing compounds have the ability to modulate oxidative stress and inflammatory damage in cells. (They are also the compounds that give these vegetables their signature pungent smell.)

Fights Inflammation

The vitamin C and anthocyanins in red cabbage act as potent antioxidants that fight free radicals and reduce inflammation, which is linked to many chronic diseases, Amidor adds.

Promotes Gut Health

Nutrition experts urge Americans to consume more fiber, and red cabbage is a great source. Its insoluble fiber and prebiotic properties promote healthy digestion and support a balanced gut microbiome.

Boosts Heart Health

The anthocyanins in red cabbage have also been linked to a reduced risk of cardiovascular disease, notes Amidor. These compounds have been shown to have positive effects on blood pressure and vascular function.

Supports Bone and Eye Health

The vitamin K in red cabbage supports bone strength, while antioxidants like lutein and zeaxanthin protect eye tissues from oxidative damage, says Menaker.

The Best Ways to Eat Red Cabbage for Maximum Benefits

Another reason why red cabbage is an excellent choice compared to other cabbages is that it might be an easier sell for the skeptics and picky eaters. “Red cabbage has a milder, slightly sweeter flavor, making it great for raw dishes like salads and slaws. Plus, its vibrant color makes meals more visually appealing—and we eat with our eyes first,” Manaker adds.

The best way to prepare red cabbage: To preserve its nutrients, it’s best to enjoy red cabbage in its raw form or only lightly cooked. Our experts advise skipping prolonged boiling to preserve all the water-soluble vitamins that can be lost during cooking. Steaming, sauteing, or pickling are all better options if you prefer cooked red cabbage.

What is a serving? Aim for a serving of about 1 cup of shredded cabbage.

Slaws: You can lightly dress raw cabbage in a creamy yogurt-based dressing or a light vinaigrette with olive oil—or try our Shredded Red Cabbage and Carrot Coleslaw, which uses apple-cider vinegar, honey, and mustard for an oil and dairy-free dressing. 

More adventurous preparations: “Fermenting red cabbage into a homemade sauerkraut or kimchi is a fun way to preserve it, enhance the flavor, and add probiotics to your diet,” Manaker adds.