Cabbage is a common, inexpensive vegetable belonging to the Brassica family, which includes broccoli and kale. Iron is an important mineral for oxygen transport in the body, and people often look to green vegetables as sources. However, cabbage is not considered a primary or substantial source of dietary iron. While it contains trace amounts of the mineral, its contribution to the recommended daily intake is minimal.
Specific Iron Content in Cabbage
The actual quantity of iron found in cabbage is quite low when compared to established iron-rich foods. A typical serving of cooked green cabbage (about one cup shredded) contains less than 0.2 milligrams of iron. Raw cabbage has a similarly modest iron content, roughly 0.47 milligrams per 100 grams.
To put this into perspective, a 100-gram serving of cooked lentils provides about 3.3 milligrams of iron, which is over six times the amount found in the same weight of cabbage. A 3.5-ounce portion of lean ground beef contains approximately 2.7 milligrams. Cabbage is not a food one would rely on to meet daily iron requirements.
Factors Affecting Iron Absorption
The small amount of iron present in cabbage is non-heme iron, the type found in all plant-based foods. Non-heme iron is less readily absorbed by the human body than heme iron, which is found in animal products. The absorption rate for non-heme iron typically ranges from 2% to 10%, whereas heme iron can be absorbed at a rate up to 30%.
Cabbage also contains anti-nutrients that can further limit the bioavailability of iron. These include low levels of oxalates and sulfur compounds called glucosinolates, characteristic of cruciferous vegetables. These compounds can bind to minerals like iron in the digestive tract, potentially hindering the limited absorption process.
A simple way to enhance the absorption of non-heme iron in cabbage is to consume it alongside a source of Vitamin C. Ascorbic acid is known to significantly promote the uptake of non-heme iron. Adding a splash of lemon juice to a cabbage salad or pairing it with bell peppers helps the body utilize the iron that is present.
Cabbage’s Primary Nutritional Benefits
While its iron content is minimal, cabbage is an excellent source of several other beneficial nutrients. It is rich in Vitamin C, a potent antioxidant that supports immune function and is necessary for collagen production. A single cup of raw green cabbage can provide a significant portion of the recommended daily intake for this vitamin.
The vegetable is also notable for its high concentration of Vitamin K, a nutrient that plays a direct role in blood clotting and bone metabolism. Adequate intake of Vitamin K is linked to maintaining strong bones and supporting healthy calcium regulation. Certain varieties, like green cabbage, are especially rich in this vitamin.
Cabbage is also a good source of dietary fiber, which is important for maintaining a healthy digestive system and promoting regular bowel movements. The fiber content helps add bulk to stool and supports the balance of beneficial bacteria in the gut. Furthermore, the vegetable contains various phytochemicals and antioxidants, particularly in red cabbage, which contribute to its overall health-promoting properties.