Is Cabbage High In Iron?

Is Cabbage High In Iron? (Quick Info)

Iron is one of the most important minerals that many people don’t get enough of each day. Because of that, it’s important to include a lot of iron-rich foods in your diet to avoid any deficiencies of this mineral.

Luckily, there are many foods rich in iron that can be easily added to any diet. For example, man leafy greens are rich in iron. But does this mean all leafy veggies are good sources of iron?

How about cabbage? Is cabbage high in iron?

Is Cabbage High In Iron?

Cabbage doesn’t tend to contain too much iron in a single serving, but it depends on the type. Some kinds are slightly higher in this mineral, but you still need to consume other iron-rich foods regularly.

Still, cabbage is an excellent source of other vitamins and minerals as well as fiber and antioxidants. These can keep your health in top shape and protect your digestive system from damage.

So, don’t be afraid to include various types of cabbage in your diet. 

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How much iron is in cabbage?

One cup of raw cabbage contains 0.4 mg of iron3% of how much you need per day. One cup of cooked cabbage contains 0.2 mg of iron1% of your daily need.

Because of that, regular cabbage isn’t a particularly good source of iron. So, eating it won’t help you load up on iron. Because of that, make sure to include other iron-rich foods in your diet.

On the bright side, cabbage does contain some important nutrients. For example, it’s rich in vitamin K, fiber, antioxidants, folate, and manganese. It also contains a lot of vitamin C, which helps with iron absorption.

Can you get enough iron from cabbage?

Unfortunately, cabbage is a poor source of iron. It only contains trace amounts of this mineral, which is not nearly enough to help you reach your daily need for iron.

Luckily, cabbage is a great source of vitamin C – a nutrient that helps with the absorption of iron. So, eating iron-rich foods along with cabbage can help you get the most out of the iron found in them.

Is red cabbage high in iron?

A one-cup serving of raw red cabbage contains 0.7 mg of iron, which is 5% of how much you need per day. One cup of cooked red cabbage contains 1 mg of iron8% of your daily need.

As a result, red cabbage is much higher in iron than regular cabbage. It’s also a great source of vitamin C, vitamin B6, vitamin K, and potassium.

So, it’s beneficial for your health to alternate between regular and red cabbage.

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Is napa cabbage high in iron?

A one-cup serving of cooked napa cabbage contains about 0.8 mg of iron – around 5% of your daily need for this mineral. It’s still not an impressive amount, but it can still be a good addition to meals with other iron-rich foods.

Napa cabbage is also a good source of folate, manganese, and copper. 

Napa cabbage is an elongated version of traditional cabbage. It can be eaten raw, added to soups, and grilled. It’s also used to wrap dumplings in various cultures.

So, there are various ways to eat this delicious type of cabbage.

Is savoy cabbage high in iron?

One cup of chopped savoy cabbage contains about 0.3 mg of iron, which equals around 2% of how much you need per day.

A one-cup serving of cooked savoy cabbage contains about 0.6 mg of iron – 4% of how much you need per day.

This might seem that cooked savoy cabbage is higher in iron, but it’s just that you’re getting much more per a one-cup serving in terms of grams. So, whichever kind you consume will help you get some iron into your diet but still not too much.

Savoy cabbage is much milder and sweeter than regular cabbage. Its leaves are more ruffly, which means that they’re slightly better for stir-fried dishes.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.

Is Chinese (Pak Choi) cabbage high in iron?

One cup of shredded raw Pak Choi cabbage contains about 0.6 mg of iron4% of your daily need. The same serving (which weighs slightly more) of cooked Pak Choi cabbage provides you with 1.8 mg of iron10% of your daily need.

Because of that, Pak Choi cabbage is the type of cabbage that has one of the highest iron contents among all cabbages. 

Pack Choi cabbage also contains a lot of calcium, potassium, manganese, vitamins A, C, and K, and folate.

So, eating this type of cabbage can help you load up on many more nutrients than just iron.

Is cabbage soup high in iron?

A one-cup serving of cabbage soup contains about 3% of how much iron you need per day. This is a small amount, considering how much sodium the same serving contains.

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In fact, just one cup of cabbage soups contains, on average, around 29% of all the sodium you need per day. So, make sure not to overdo it to avoid health problems like high blood pressure and strokes.

Still, cabbage soup, especially homemade, contains a lot of gut-healthy nutrients, such as probiotics, fiber, potassium, and vitamin C.

So, cabbage soup makes for a healthy addition to a balanced diet as long as you don’t add too much salt.

Is sauerkraut high in iron?

A one-cup serving of drained sauerkraut contains 2.1 mg of iron, which is 12% of how much you need each day. This is a very good amount, especially considering that it comes with just about 27 calories.

Since it’s a fermented food, sauerkraut is especially rich in beneficial gut bacteria that help keep your digestive system in top shape. It also contains a lot of vitamin C (which contributes to the absorption of iron), fiber, vitamin K, and manganese.

One of the downsides, though, is that it contains quite a large dose of sodium. So, it’s important to consume it in moderation.


Cabbage makes for a poor choice for people trying to load up on iron. Each serving contains very small amounts of this mineral, so you’re better off consuming other iron-rich foods to help avoid iron deficiency and anemia.

On the bright side, eating cabbage can help you load up on essential nutrients as well as plant compounds that keep you healthy.

So, eating cabbage is still very good for you.

Sources: Nutrition Data, Research Gate, and National Library of Medicine