Cabbage
Get to know cabbage — a crisp vegetable rich in vitamin K and C. Nutritional content, health benefits, and how to prepare cabbage for various dishes.
What Is Cabbage?
Cabbage (Brassica oleracea var. capitata) is a vegetable with a compact, round shape made up of tightly layered leaves wrapped around a core. Its texture is crunchy with a slightly sweet and slightly sharp taste, especially when raw. Cabbage is one of the most versatile and affordable vegetables in Indonesia — found in everything from chicken noodle soup (mi ayam) and stir-fried mixed vegetables (capcay) to fritters and raw vegetable sides for pecel lele (fried catfish with sambal).
There are two common types of cabbage sold in Indonesia: the regular greenish-white cabbage and purple cabbage, which has a more striking color due to its anthocyanin content. Both are equally nutritious, with slight differences in antioxidant levels.
Nutritional Content of Cabbage
Per 100 grams of raw fresh cabbage:
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| Nutrient | Amount |
|---|---|
| Calories | ~25 kcal |
| Carbohydrates | ~5.8 g |
| Fiber | ~2.5 g |
| Vitamin C | ~36 mg |
| Vitamin K | ~76 mcg |
Purple cabbage generally has higher antioxidant (anthocyanin) levels compared to greenish-white cabbage, although the calorie and fiber content is roughly similar.
Health Benefits
- Low in calories, high in fiber — ideal for diet menus since it's filling without adding many calories.
- Supports immune function — its vitamin C content helps maintain a healthy immune system.
- Good for bones — vitamin K supports blood clotting and bone density.
- Rich in antioxidants — especially in purple cabbage, its anthocyanin content helps fight free radicals.
How to Eat / Prepare Cabbage
- Raw side dish (lalapan) — thinly sliced and eaten fresh with sambal, a classic accompaniment to pecel lele (fried catfish) and fried chicken.
- Stir-fried or capcay — roughly chopped and cooked together with other vegetables like carrots and broccoli.
- Soup or clear vegetable soup — cabbage is a key ingredient in homemade chicken soup or vegetable soup (sayur sop).
- Fritter filling — mixed into bakwan or risoles batter as a crunchy filling.
When cooking, don't boil or stir-fry it too long — overcooked cabbage becomes mushy, develops a pungent smell, and loses most of its vitamin C.
How to Choose & Store
- pick cabbage that feels firm and heavy when held, a sign that its leaves are tightly packed
- the outer leaves should be fresh, without wilting, cracks, or brown spots
- avoid cabbage with an unpleasant smell or a base that's starting to rot
- store whole in the fridge in a plastic bag or covered container in the vegetable drawer
- if already cut, wrap the exposed part tightly to prevent it from drying out
- whole cabbage can last quite a while, about 2-3 weeks in the fridge with proper storage
Practical Tips
- Slice thinly for raw side dishes — the thinner the slices, the crunchier and easier it is to enjoy raw with sambal.
- Soak briefly in ice water — after slicing, soak the cabbage in ice water for a few minutes to make it even crunchier before serving raw.
- Cook only briefly — for stir-fries or soups, just cook until wilted, don't let it get too soft.
- Use the outer leaves — although a bit thick, the outer leaves of cabbage can still be used for soups or stir-fries instead of being thrown away.
Frequently Asked Questions
Why does raw cabbage cause bloating?
What's the difference between white and purple cabbage?
Why does cabbage smell pungent when cooked too long?
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