Red cabbage: a vitamin C vegetable with borrowed pigment research

The purple in red cabbage comes from anthocyanins, and the best trials of those pigments used other foods. Across 65 randomized trials in healthy people giving at least 50 mg of anthocyanins a day, blood vessel dilation improved by 1.41 percentage points (95% CI 0.90 to 1.91), mostly with berry extracts and juices. Blood pressure, lipids and glucose did not change. We found no trial that tested red cabbage itself this way. What the vegetable reliably brings is vitamin C. USDA analyses of 8 raw samples average 54 mg per 3.5 oz (100 g), ranging from 45 to 71 mg, and a cup of raw shredded red cabbage weighs 3.2 oz (90 g). Vitamin K averages 32 ug per 3.5 oz (100 g) and varied almost fourfold between those samples. Boiling costs some of it. UK tables list 55 mg of vitamin C per 3.5 oz (100 g) raw and 32 mg boiled in unsalted water, and potassium falls from 250 to 130 mg. These are two separately analyzed products and part of the drop is water soaked up in the pan.

The numbers, per 3.5 oz (100 g)

As people eat it, per 3.5 oz (100 g)

How much is actually in it

• Raw red cabbage averages 54 mg vitamin C and 32 ug vitamin K per 3.5 oz (100 g) in USDA analyses, and vitamin K varied almost fourfold between 8 samples. — USDA Foundation Foods, Cabbage, red, raw, 8 samples (n = 8 samples) Evidence E source
  Vitamin C 53.88 mg (range 45.4-71.4); vitamin K1 32.3 ug (range 15.3-58.1) per 3.5 oz (100 g)

What a real portion looks like

• In the US survey database a cup of raw shredded red cabbage weighs 3.2 oz (90 g), a cup of cooked red cabbage 155 g, and a whole head about 840 g. — FNDDS Cabbage, red, raw (75105000) and Cabbage, red, cooked (75212020) Evidence E source
  Raw: 1 cup 90 g, 1 leaf 25 g, 1 head 840 g; cooked: 1 cup 155 g

What cooking and storage change

• UK food tables list 55 mg vitamin C per 3.5 oz (100 g) for raw red cabbage and 32 mg after boiling in unsalted water, with potassium falling from 250 to 130 mg. — CoFID 2021, Cabbage, red, raw (13-190) vs Cabbage, red, boiled in unsalted water (13-540) Evidence E source
  Per 100 g raw vs boiled: vitamin C 55 vs 32 mg; potassium 250 vs 130 mg; folate 39 vs 31 ug; water 90.7 vs 92.6 g

What it does to your health

• Across 65 RCTs in healthy people, anthocyanins improved blood vessel dilation by about 1.4 percentage points but did not change blood pressure, lipids or glucose. — Healthy participants in RCTs giving at least 50 mg/day anthocyanins, searched to September 2024 (n = 65 RCTs) Evidence A source
  Chronic intake: flow-mediated dilation +1.41% (95% CI 0.90 to 1.91); lipids, blood pressure, glucose, HOMA-IR unaffected
• In 29 RCTs with 2006 adults with metabolic risk factors, anthocyanins lowered LDL cholesterol by 7 mg/dL (0.18 mmol/L) and HbA1c by 0.43 percentage points. — Adults with metabolic syndrome risk factors in 29 RCTs, searched to April 2024 (n = 2006) Evidence A source
  LDL-C -7 mg/dL (95% CI -11 to -3.1; metric: -0.18 mmol/L, -0.28 to -0.08); HbA1c -0.43% (-0.74 to -0.13); weight and blood pressure not changed
• A meta-analysis of 59 RCTs found anthocyanin-rich foods or extracts improved global cognition by a moderate standardized amount (SMD 0.46). — Mostly older adults in 59 randomized trials of anthocyanin foods or extracts, searched to April 2025 (n = 59 RCTs) Evidence A source
  Global cognition SMD 0.46 (95% CI 0.30 to 0.63); working memory SMD 0.24 (0.12 to 0.36)
• Observational data from 226 case-control and cohort studies link higher cruciferous vegetable intake with lower cancer risk (OR 0.77). — Case-control and cohort studies of cruciferous vegetables and cancer, 1978 to June 2023 (n = 226 studies) Evidence C source
  OR 0.77; RR 0.96 for cancer overall

Safety, limits and interactions

• In 23 human diet trials, cruciferous vegetables such as cabbage raised the activity of the drug-metabolizing enzyme CYP1A2 by 20-40%. — Dietary intervention trials in humans with drug-metabolism end points (broccoli, Brussels sprout, cabbage, cauliflower, radish, watercress) (n = 23 trials) Evidence C source
  CYP1A2 activity +20-40%; GST-alpha +15-35%
• NIH advises people on warfarin to keep their vitamin K intake consistent, since sudden changes can raise or lower the drug's effect. — People taking warfarin and similar vitamin K antagonist anticoagulants Evidence E source
  —
• In 100 ready-to-eat cut vegetable samples from Croatian supermarkets, Listeria monocytogenes was found in only one, a pack of cut red cabbage, at under 100 CFU/g. — 100 ready-to-eat minimally processed refrigerated vegetable samples, Osijek, Croatia (n = 100 samples) Evidence C source
  Listeria spp. in 20%; L. monocytogenes in 1% (cut red cabbage, <100 CFU/g)

What people believe that the data does not support

• The EU rejected the claim that anthocyanins, the pigments that make red cabbage purple, help protect against free-radical damage. — EU health claim application for anthocyanins Evidence E source
  Status: non-authorized
• The EU also rejected a claim that cabbage-family vegetables protect cells and DNA from oxidative damage or help the body eliminate toxins. — EU health claim application for Brassicaceae (broccoli, cauliflower, cabbage, Brussels sprouts) Evidence E source
  Status: non-authorized

Who this works differently for

• In a crossover RCT in 24 healthy adults aged 45 to 70, two cups of red cabbage microgreens daily for 2 weeks were well tolerated but did not change blood pressure or gut microbiota diversity. — Healthy middle-aged and older adults, 45-70 years, 2 cups/day of red cabbage or beet microgreens for 2 weeks each (n = 24) Evidence B source
  Compliance 95.6%; no change in brachial or aortic hemodynamics or alpha/beta microbiota diversity; GI inflammation-symptom score improved (p = 0.047)
• In a German survey of 1233 children aged 10 to 14, red cabbage was among the most disliked foods, alongside liver and raw sauerkraut. — 696 boys and 537 girls aged 10-14 years, Germany (n = 1233) Evidence C source
  Red cabbage rated among the lowest of 114 foods

The bottom line

In 29 randomized trials with 2006 adults who had metabolic risk factors, anthocyanins lowered LDL cholesterol by 7 mg/dL (95% CI -11 to -3.1; metric: 0.18 mmol/L, -0.28 to -0.08) and HbA1c by 0.43 percentage points (95% CI -0.74 to -0.13). Those trials used freeze-dried, powdered or extract forms. A meta-analysis of 59 trials, mostly in older adults and mostly with berries, found a moderate gain in global cognition (standardized mean difference 0.46, 95% CI 0.30 to 0.63). How much anthocyanin a plate of cabbage delivers was not measured in any of them. The one trial with red cabbage in it used microgreens. In 24 healthy adults aged 45 to 70, two cups a day for 2 weeks were well tolerated and did not change blood pressure or gut microbiota diversity. That was a short feasibility trial, and microgreens are not the mature head. Observational data from 226 case-control and cohort studies link more cruciferous vegetables with less cancer (OR 0.77). The cohort estimate was much weaker (RR 0.96), and red cabbage was not analyzed on its own. The EU rejected claims that anthocyanins protect against free radicals and that cabbage-family vegetables protect cells and DNA or help remove toxins. In a German survey of 1233 children aged 10 to 14 in 1999, red cabbage was among the most disliked of 114 foods. Who should be careful. If you take warfarin, NIH advises keeping vitamin K intake consistent, because sudden changes can raise or lower the drug's effect, and a raw cup of red cabbage has about 29 ug. Across 23 human diet trials, cruciferous vegetables raised the activity of the drug-metabolizing enzyme CYP1A2 by 20 to 40 percent, and what that means for any specific drug is unclear. In 100 ready-to-eat cut vegetable packs from Croatian supermarkets, Listeria monocytogenes turned up in one, a pack of cut red cabbage, at under 100 CFU/g. That was one survey in one city, and it matters most for pre-cut packs eaten by pregnant women or people with weakened immunity.

Sources

1. rcab-daily-r4-01 · dataset
   Cabbage, red, raw: Vitamin C, total ascorbic acid 53.88 MG, range 45.4-71.4 (median 53.0), 8 samples; Vitamin K (phylloquinone) 32.3 UG, range 15.3-58.1 (median 31.0), 8 samples
   USDA FoodData Central, Foundation Foods, release 2026-04-30 · checked 2026-09-29
2. rcab-daily-r4-03 · dataset
   Cabbage, red, raw, FNDDS 75105000, fdc_id 2709775: 1 cup 90 g; 1 leaf 25 g; 1 head 840 g. Cabbage, red, cooked, FNDDS 75212020, fdc_id 2709893: 1 cup 155 g
   USDA FoodData Central, FNDDS survey foods, release 2024-10-31 · checked 2026-09-29
3. rcab-daily-r4-02 · dataset
   Cabbage, red, raw, CoFID 13-190: Vitamin C (mg) 55; Potassium (mg) 250; Folate (ug) 39; Water (g) 90.7. Cabbage, red, boiled in unsalted water, CoFID 13-540: Vitamin C (mg) 32; Potassium (mg) 130; Folate (ug) 31; Water (g) 92.6
   CoFID 2021, Public Health England, OGL v3.0 · checked 2026-09-29
4. rcab-daily-r4-05 · meta-analysis of RCTs
   Across 65 RCTs, chronic anthocyanins (≥1 d) improved flow-mediated dilation (FMD) (net change: 1.41%; 95% confidence interval: 0.90%, 1.91%) ... Lipids, blood pressure, glucose, and homeostatic model assessment for insulin resistance were unaffected.
   Am J Clin Nutr, 2026 · checked 2026-09-29
5. rcab-daily-r4-06 · meta-analysis of RCTs
   This meta-analysis included 29 randomized controlled trials with 2006 participants. ... LDL-C: decreased by 0.18 mmol/L (95% CI: -0.28 to -0.08, p = 0.000)
   PLoS One, 2025 · checked 2026-09-29
6. rcab-daily-r4-07 · meta-analysis of RCTs
   Overall, anthocyanin intervention significantly improved global cognition (standardized mean difference (SMD) = 0.46, 95% CI = 0.30 to 0.63, I2 = 0.0%) compared with controls.
   Geroscience, 2026 · checked 2026-09-29
7. rcab-daily-r4-08 · meta-analysis of observational studies
   Intake of cruciferous vegetables can prevent cancers, with an odds ratio of 0.77 and risk ratio (RR) of 0.96.
   Nutr Rev, 2025 · checked 2026-09-29
8. rcab-daily-r4-09 · meta-analysis of intervention trials
   The meta-analyses performed demonstrated a significant effect on CYP1A2 and glutathione S-transferase-alpha (GST-α), with consumption of Cruciferae increasing the activities of these enzymes by 20-40% and 15-35%, respectively.
   Clin Pharmacol Ther, 2020 · checked 2026-09-29
9. rcab-daily-r4-10 · agency fact sheet
   People taking warfarin and similar anticoagulants need to maintain a consistent intake of vitamin K from food and supplements because sudden changes in vitamin K intakes can increase or decrease the anticoagulant effect [45].
   NIH Office of Dietary Supplements, Vitamin K Fact Sheet for Health Professionals · checked 2026-09-29
10. rcab-daily-r4-13 · prevalence survey
    Listeria species was found in 20 samples (20 %) and Listeria monocytogenes was detected in only 1 sample (1 %) of cut red cabbage (less than 100 CFU/g).
    World J Microbiol Biotechnol, 2013 · checked 2026-09-29
11. rcab-daily-r4-11 · regulatory register
    POL-HC-6609 Anthocyanins Contains naturally occurring antioxidants, which may help to protect against the damage caused by free radicals, as part of a healthy lifestyle. Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6609, snapshot 2026-09-21 · checked 2026-09-29
12. rcab-daily-r4-12 · regulatory register
    POL-HC-6819 Brassicaceae (Cruciferae) (Common Name : Botanical family that include broccoli, couliflower, cabbage, Bruxelles sprouts etc.) Are particularly rich of protective compounds that protect cells and DNA from oxidative damage/are particularly rich of compounds that help our body to eliminate toxic substances Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6819, snapshot 2026-09-21 · checked 2026-09-29
13. rcab-daily-r4-04 · crossover RCT
    Daily consumption for 2 weeks of 'bull's blood' beet and red cabbage microgreens was found to be feasible as indicated by high participant retention (final n = 24) and overall treatment compliance of 95.6%. ... There were no changes in bowel movement quality, hemodynamic parameters, or on alpha or beta diversity of the gut microbiota.
    Nutrients, 2025 · checked 2026-09-29
14. rcab-daily-r4-14 · survey
    Disliked to a high degree were liver, canned or steamed fish, raw sauerkraut and red cabbage.
    Schweiz Med Wochenschr, 1999 · checked 2026-09-29