Cabbage is a common, inexpensive vegetable found in cuisines across the globe, offering an array of vitamins and minerals. As a member of the Brassica family, it is recognized for its health benefits, including a notable presence of calcium. Calcium is a structural component of bones and teeth, and is needed for nerve signaling and muscle function. Understanding cabbage’s contribution requires evaluating both the amount of calcium it contains and how effectively the body can use it.
Quantifying Calcium Content
The amount of calcium found in cabbage varies slightly depending on the type and preparation method. A standard serving of raw green cabbage (one cup shredded) contains between 33 and 38 milligrams of calcium. Raw red cabbage varieties offer a similar amount, typically 32 to 35 milligrams per cup, and savoy cabbage provides a comparable mineral count.
Preparation can impact the mineral content. When cabbage is cooked, such as by boiling and draining, the calcium content per cup may decrease slightly due to leaching, sometimes falling to around 23 milligrams. However, cooking reduces volume, potentially increasing the calcium per serving weight; cooked savoy cabbage can offer up to 56 milligrams per cup. All common varieties of cabbage contribute to daily calcium needs.
Optimizing Calcium Absorption
The nutritional label amount of calcium does not tell the whole story, as the body does not absorb every milligram consumed. Bioavailability is the term used to describe the proportion of a nutrient that is absorbed and utilized by the body after digestion. Calcium absorption from plant sources is often hindered by antinutrients, primarily oxalates. Oxalates bind tightly to calcium during digestion, creating an insoluble compound that the body cannot easily absorb, reducing the usable mineral.
Cabbage is exceptional among many leafy greens because it is naturally low in oxalates. Vegetables like spinach contain high levels of oxalates, which dramatically reduces absorbable calcium. In contrast, the low oxalate content in cabbage means its calcium is highly available for absorption. Scientific studies estimate the rate of calcium absorption from cabbage to be around 41%.
This high rate of absorption is a significant factor in evaluating cabbage as a calcium source. The low level of antinutrients means that simple preparation methods are sufficient for maximizing absorption. Cabbage’s innate composition already favors mineral uptake, making it a reliable plant-based source.
Cabbage in a Balanced Calcium Diet
When considering cabbage in the context of an overall diet, it is best viewed as a supportive, rather than primary, source of calcium. The high absorption rate, estimated at 41%, is notably better than the typical 30% absorption rate for calcium found in dairy products. This means that a higher percentage of the calcium listed on the cabbage’s label will be utilized by the body compared to milk.
Despite its superior bioavailability, cabbage contains a much lower concentration of calcium than dairy or fortified foods. For example, a single cup of milk can contain over 10 times the total calcium of a cup of shredded cabbage. Because of this difference in concentration, it would take multiple servings of cabbage to equal the bioavailable calcium found in one serving of a conventional calcium source. Research suggests that a person would need to consume between one and a half to three servings of cabbage to match the bioavailable calcium supplied by one serving of skimmed milk.
Cabbage is therefore an excellent option for individuals seeking diverse plant-based calcium sources, especially those avoiding dairy. It offers a much higher amount of absorbable calcium than high-oxalate vegetables like spinach. Integrating cabbage into the diet, alongside other low-oxalate greens such as kale and bok choy, contributes effectively to meeting the daily recommended calcium intake.