Proper nutrition is the key to a healthy human body. To maintain health, we need to regularly receive as many vitamins and nutrients as possible, which we can purchase in various foods, such as vegetables, fruits, meat, etc.
Cabbage is an exceptional product that contains a huge amount of various vitamins and minerals that are vital for humans, and at the same time, it is a low-calorie product.
Available vitamins in fresh cabbage:
vitamin A (necessary for vision and bones), B vitamins, namely B1 (normalizes the cardiovascular system), B2 (famous for its regenerative properties), B5 (promotes the production of cellular energy), B3 (important for the normal functioning of organs), and also phosphorus, potassium, calcium, zinc, magnesium, manganese, iodine, iron, sulfur, fiber, fats, folic and pantothenic acid, fructose and vitamin K (normalizes metabolism in connective tissues). The main feature is that it contains a record amount of vitamin C, as well as the presence of vitamin U, which promotes the healing of stomach ulcers. This vitamin has a very positive effect on the entire digestive system of the body.
Types of cabbage and its calorie content
Interesting! There are a huge number of varieties of this plant - more than fifty species. The most popular were: white cabbage, cauliflower, sea cabbage, red cabbage, Beijing cabbage, Brussels sprouts, Chinese cabbage and broccoli.
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Since this vegetable is very healthy, and its calorie content is very low (28 kcal per 100 grams of product), cabbage becomes one of the main ingredients in the diet of people who adhere to a diet for various reasons, such as the desire to get rid of excess weight, cleanse body, etc. Calorie content
ready-made
vitamin cabbage salad
is not much higher. It all depends on the additional ingredients.
Sea kale has become the most popular in dietetics, since its calorie content is only 6 kcal. After it, Chinese cabbage, which contains 12 kcal, is also popular. White cabbage, unlike other varieties of this vegetable, is more high in calories. But it is the richest in vitamin C and B vitamins. And this fermented vegetable contains 19 kcal, but when it is digested, it takes more energy than it can bring into the body. Therefore, it is also called a “negative calorie” product.
Salads with white cabbage, depending on additional ingredients, also have different calorie content. For example, if you dilute it with carrots, then the nutritional value of such a dish will be 50.2 kcal, and if we add vegetable oil, we will get 67.9 kcal per 100 grams of product. This is how we found out what the calorie content of vitamin salad will be per 100 grams
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Recipe with vinegar
This salad goes perfectly with meat dishes, and is also suitable for a quick snack due to its ability to satisfy hunger well. The recipe allows you to prepare a snack, just like in a cafeteria.
Required ingredients:
- 0.5 kg of white cabbage;
- 1 medium carrot;
- 20 g sugar;
- 40 ml table vinegar;
- 10 g each of dill and parsley;
- 4 g salt.
Cooking procedure.
- Cabbage is cut into small strips.
- Grate the carrots on a coarse grater.
- Mash the vegetables with your hands until the juice releases.
- For the marinade, combine vinegar, salt and sugar and stir until the grains are completely dissolved.
- Vegetables are poured with vinegar dressing and allowed to brew for half an hour so that the dish acquires a unique aroma.
Nutritionists recommend including vitamin salads 3-4 times in your weekly diet. Thanks to this diet, the body will receive important elements, and many diseases will be prevented. Dishes made from fresh vegetables cannot be stored for long periods of time, so you should prepare new cuts each time.
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Main properties and benefits
Let's look at the main points:
- after slight temperature treatment of cabbage, the content of ascorbic acid in it increases, which occurs due to ascorbigen, which is converted into vitamin C;
- helps improve metabolism;
- tartronic acid, which is part of this product, has anti-sclerosis properties, and also prevents the deposition of fats and cholesterol (to preserve tartronic acid in the vegetable, it should not be subjected to heat treatment);
- due to the high choline content, it normalizes the body's metabolic fat processes;
- the phytoncides that are present in its composition have a detrimental effect on many harmful microbes, including tuberculosis bacilli;
- fiber normalizes the functioning of the intestines and promotes the elimination of toxins.
People came up with various salads with this product to maintain the effectiveness and variety of their diet. And now we will look at a few of them.
Recipe Vitamin salad with cabbage. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Vitamin salad with cabbage”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 72.3 kcal | 1684 kcal | 4.3% | 5.9% | 2329 g |
| Squirrels | 1.6 g | 76 g | 2.1% | 2.9% | 4750 g |
| Fats | 5.5 g | 56 g | 9.8% | 13.6% | 1018 g |
| Carbohydrates | 3.5 g | 219 g | 1.6% | 2.2% | 6257 g |
| Organic acids | 0.9 g | ~ | |||
| Alimentary fiber | 1.8 g | 20 g | 9% | 12.4% | 1111 g |
| Water | 83.6 g | 2273 g | 3.7% | 5.1% | 2719 g |
| Ash | 4.195 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 85.4 mcg | 900 mcg | 9.5% | 13.1% | 1054 g |
| beta carotene | 0.514 mg | 5 mg | 10.3% | 14.2% | 973 g |
| Vitamin B1, thiamine | 0.026 mg | 1.5 mg | 1.7% | 2.4% | 5769 g |
| Vitamin B2, riboflavin | 0.038 mg | 1.8 mg | 2.1% | 2.9% | 4737 g |
| Vitamin B4, choline | 9.32 mg | 500 mg | 1.9% | 2.6% | 5365 g |
| Vitamin B5, pantothenic | 0.186 mg | 5 mg | 3.7% | 5.1% | 2688 g |
| Vitamin B6, pyridoxine | 0.093 mg | 2 mg | 4.7% | 6.5% | 2151 g |
| Vitamin B9, folates | 13.656 mcg | 400 mcg | 3.4% | 4.7% | 2929 g |
| Vitamin C, ascorbic acid | 21.29 mg | 90 mg | 23.7% | 32.8% | 423 g |
| Vitamin E, alpha tocopherol, TE | 2.651 mg | 15 mg | 17.7% | 24.5% | 566 g |
| Vitamin H, biotin | 0.43 mcg | 50 mcg | 0.9% | 1.2% | 11628 g |
| Vitamin K, phylloquinone | 20.4 mcg | 120 mcg | 17% | 23.5% | 588 g |
| Vitamin RR, NE | 0.5645 mg | 20 mg | 2.8% | 3.9% | 3543 g |
| Niacin | 0.339 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 260.95 mg | 2500 mg | 10.4% | 14.4% | 958 g |
| Calcium, Ca | 69.12 mg | 1000 mg | 6.9% | 9.5% | 1447 g |
| Silicon, Si | 22.968 mg | 30 mg | 76.6% | 105.9% | 131 g |
| Magnesium, Mg | 22.74 mg | 400 mg | 5.7% | 7.9% | 1759 g |
| Sodium, Na | 1311.34 mg | 1300 mg | 100.9% | 139.6% | 99 g |
| Sera, S | 15.18 mg | 1000 mg | 1.5% | 2.1% | 6588 g |
| Phosphorus, P | 46.9 mg | 800 mg | 5.9% | 8.2% | 1706 g |
| Chlorine, Cl | 1299.74 mg | 2300 mg | 56.5% | 78.1% | 177 g |
| Microelements | |||||
| Aluminium, Al | 193.6 mcg | ~ | |||
| Bor, B | 1.2 mcg | ~ | |||
| Vanadium, V | 0.95 mcg | ~ | |||
| Iron, Fe | 0.814 mg | 18 mg | 4.5% | 6.2% | 2211 g |
| Yod, I | 1.54 mcg | 150 mcg | 1% | 1.4% | 9740 g |
| Cobalt, Co | 1.118 mcg | 10 mcg | 11.2% | 15.5% | 894 g |
| Lithium, Li | 0.215 mcg | ~ | |||
| Manganese, Mn | 0.2975 mg | 2 mg | 14.9% | 20.6% | 672 g |
| Copper, Cu | 115.43 mcg | 1000 mcg | 11.5% | 15.9% | 866 g |
| Molybdenum, Mo | 2.989 mcg | 70 mcg | 4.3% | 5.9% | 2342 g |
| Nickel, Ni | 0.617 mcg | ~ | |||
| Rubidium, Rb | 1.1 mcg | ~ | |||
| Selenium, Se | 0.711 mcg | 55 mcg | 1.3% | 1.8% | 7736 g |
| Strontium, Sr | 8.6 mcg | ~ | |||
| Fluorine, F | 12.92 mcg | 4000 mcg | 0.3% | 0.4% | 30960 g |
| Chromium, Cr | 4.76 mcg | 50 mcg | 9.5% | 13.1% | 1050 g |
| Zinc, Zn | 0.304 mg | 12 mg | 2.5% | 3.5% | 3947 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.106 g | ~ | |||
| Mono- and disaccharides (sugars) | 3.4 g | max 100 g | |||
| Glucose (dextrose) | 0.559 g | ~ | |||
| Sucrose | 0.043 g | ~ | |||
| Fructose | 0.473 g | ~ | |||
| Essential amino acids | 0.066 g | ~ | |||
| Arginine* | 0.019 g | ~ | |||
| Valin | 0.012 g | ~ | |||
| Histidine* | 0.004 g | ~ | |||
| Isoleucine | 0.009 g | ~ | |||
| Leucine | 0.013 g | ~ | |||
| Lysine | 0.011 g | ~ | |||
| Methionine | 0.003 g | ~ | |||
| Methionine + Cysteine | 0.004 g | ~ | |||
| Threonine | 0.009 g | ~ | |||
| Tryptophan | 0.002 g | ~ | |||
| Phenylalanine | 0.007 g | ~ | |||
| Phenylalanine+Tyrosine | 0.017 g | ~ | |||
| Nonessential amino acids | 0.161 g | ~ | |||
| Alanin | 0.011 g | ~ | |||
| Aspartic acid | 0.023 g | ~ | |||
| Glycine | 0.012 g | ~ | |||
| Glutamic acid | 0.06 g | ~ | |||
| Proline | 0.007 g | ~ | |||
| Serin | 0.012 g | ~ | |||
| Tyrosine | 0.009 g | ~ | |||
| Cysteine | 0.003 g | ~ | |||
| Sterols (sterols) | |||||
| beta sitosterol | 10.753 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.7 g | max 18.7 g | |||
| 16:0 Palmitinaya | 0.333 g | ~ | |||
| 18:0 Stearic | 0.22 g | ~ | |||
| 20:0 Arakhinovaya | 0.016 g | ~ | |||
| 22:0 Begenovaya | 0.038 g | ~ | |||
| Monounsaturated fatty acids | 1.28 g | min 16.8 g | 7.6% | 10.5% | |
| 18:1 Oleic (omega-9) | 1.274 g | ~ | |||
| Polyunsaturated fatty acids | 3.495 g | from 11.2 to 20.6 g | 31.2% | 43.2% | |
| 18:2 Linolevaya | 3.215 g | ~ | |||
| Omega-6 fatty acids | 3.3 g | from 4.7 to 16.8 g | 70.2% | 97.1% |
The energy value of Vitamin Salad with cabbage is 72.3 kcal.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Light salad of fresh cabbage, cucumbers and herbs
Fresh, juicy vegetable salad without mayonnaise, rich in vitamins and fiber. The recipe does not contain extra calories, so it is suitable for those who are losing weight or watching their figure. I don’t recommend storing this dish for a long time, as the vegetables lose their crunch and become watery.
Ingredients:
- Cabbage – 500 g.
- Cucumbers – 200 g.
- Green onions.
- Dill.
Refueling:
- Vegetable oil – 2 tbsp. l.
- Lemon juice – 2 tsp.
- Sugar – ½ tsp.
- Ground black pepper.
Preparation:
- Cut the cabbage into thin strips. Sprinkle it lightly with salt and knead it with your hands to release the juice.
- Finely chop a small bunch of dill and green onions. Cut fresh cucumber into slices.
- Let's prepare the dressing. Mix odorless vegetable oil, lemon juice, sugar, ground black pepper on the tip of a knife.
- Season the salad and mix well.
Recipe for fresh cabbage salad with eggs and corn
Wash and dry vegetable products. Cut the cabbage, cucumber and tomato into strips and cubes. Finely chop the dill (like any other) and green onions. Place everything in a suitable container in which it will be convenient to mix the salad mixture.
Peel the pre-cooked and cooled eggs and, cut into strips, add them to the container with vegetables along with chopped fresh garlic.
Ingredients for fresh cabbage salad with eggs and corn:
- fresh and young cabbage - 2-3 leaves;
- ripe tomato - 1 piece;
- fresh cucumber - 1/2 piece;
- hard boiled eggs - 2 pieces;
- canned corn - 1/2 can;
- green onions - 1/2 bunch;
- fresh garlic - 1-2 cloves;
- fresh dill - several sprigs;
- table salt - to taste;
- vegetable oil - 2-3 tablespoons;
- ground black pepper.
The weight and quantity of ingredients are indicated to prepare 3 servings of salad.
Pour canned corn, salt, ground black pepper into the total mass and pour in vegetable oil. All that remains is to mix everything evenly, let the ingredients soak in each other for some time and serve a very appetizing vegetable appetizer to the table.
The special advantage of this particular salad is that it turns out deliciously irresistible even without mayonnaise - crispy, juicy and aromatic.
