As a registered dietitian, I knew that cabbage was an excellent source of nutrition—it’s generally low in calories but packed with nutrients such as vitamin C, vitamin A, vitamin K and fiber—but it wasn’t until culinary school that I realized cabbage could become more than sauerkraut or coleslaw. As part of our curriculum, we cooked cuisines from around the world. I was amazed that cabbage could be braised into something so tender that almost melted in your mouth. Or that big pieces could be charred on the grill and then tossed with spices for the most interesting flavor experience. I loved that this humble ingredient, full of nutrients to promote health and protect against disease, could become an elevated dish worthy of any meal.
The word “cabbage” comes from the French word “cabocha,” meaning “head,” and it’s a member of the plant family Brassicaceae, specifically from the genus Brassica, which includes other notable members such as broccoli, Brussels sprouts, kale and turnips. Cabbages come in a variety of shapes and sizes, and heads can be tight and compact or loose. The leaves also vary, with some being curly and others flat.
What Is Green Cabbage?
Green cabbage is heavy, round and compact. Its tightly packed leaves are light green, with a slightly waxy yet crunchy texture, and are mildly sweet and a bit bitter. It has a superior shelf life, lasting up to two months in the refrigerator if left uncut and stored in the crisper drawer. It’s also an economical choice, as it’s often inexpensive with a high edible yield.
How to Use Green Cabbage
Green cabbage can be enjoyed raw or cooked. Its crunchy texture is perfect for slicing thin to add to slaws and salads. Large leaves can also be used as wraps, says Alyssa Smolen, M.S., RDN, CDN, who also recommends adding it to soups and stews. Green cabbage is often used to make tangy, fermented sauerkraut, which can be enjoyed plain or alongside pork chops.
What Is Napa Cabbage?
Napa cabbage, unlike green cabbage, is composed of long stalks of crinkly leaves that are creamy white with light green tips. The leaves are thin and a bit softer in texture and milder in flavor than green cabbage. Napa cabbage keeps well in the refrigerator’s crisper drawer but is best if eaten within three to five days.
How to Use Napa Cabbage
Napa cabbage is often used to make kimchi, a traditional Korean fermented food. Thanks to its crisp texture and lightly sweet flavor, it’s also delicious in salads and wrapped into spring rolls. It can be a tasty addition to soups as well as stir-fried dishes, says Vandana Sheth, RDN, CDCES, FAND, a plant-based nutrition and diabetes expert.
What Is Savoy Cabbage?
Savoy cabbage is round like green cabbage, but the leaves are not as tightly packed. They have a crinkly appearance, with a tender texture, and, like napa cabbage, they have a slightly sweet flavor.
How to Use Savoy Cabbage
The tender leaves of Savoy cabbage are ideal for stir-fries and quick sautés, and wedges are excellent for roasting. Sliced or chopped leaves can also be added to soups and braises but won’t need much cooking time thanks to their soft texture. Savoy cabbage can be enjoyed raw, but it doesn’t provide the same firm crunchy texture as green or napa cabbage.
Nutrition Information for Cabbage
For reference, here’s the nutrition for 1 cup of raw, shredded cabbage:
- Calories: 18
- Total Carbohydrates: 4 g
- Dietary Fiber: 2 g
- Total Sugars: 2 g
- Protein: 0.8 g
- Total Fat: 0 g
- Saturated Fat: 0 g
- Sodium: 13 mg
- Calcium: 28 mg
- Magnesium: 8 mg
- Vitamin C: 25 mg
- Vitamin K: 53 mcg
“Green, napa and Savoy cabbage vary in texture, taste and appearance,” says Julie Pace, RDN, a registered dietitian and functional nutrition expert. “But their nutritional profiles are very similar.” For example, Pace says, they’re all rich in vitamins C and K and high in fiber, nutrients that help support immune, cardiovascular and digestive health. She also points out their antioxidant and bioactive compounds, which may help protect against conditions like liver disease and digestive disorders. One of those compounds often found in cruciferous vegetables, says Sheth, glucosinolates, have even been linked to cancer prevention.”
Some small but notable distinctions exist between the cabbages. For example, napa cabbage, says Sheth, has slightly higher folate levels, which are known to help with cell function. Also, Savoy cabbage has slightly higher beta carotene, a precursor to vitamin A, which benefits eye health.
Can I Use Green, Napa and Savoy Cabbages Interchangeably?
Because of their varying textures, you’ll likely get different results. Even so, it can be worth a try! Savoy cabbage and napa cabbage can often be swapped for one another, especially in cooked dishes. Green cabbage has a tougher texture and a more peppery flavor than napa and Savoy that makes it a more challenging substitution. Sliced thin though, it could work for cooked dishes like stir-fries and salads.
The Bottom Line
Next time you’re wandering the produce aisle, pick up a head of cabbage. Green, napa and Savoy are varieties that are not only packed with nutrition that can boost health and prevent disease, but they’re also flavorful and provide texture, making any dish using them fun to eat. Try green cabbage using our recipe for Stuffed Cabbage with Beef or Stuffed Cabbage Soup. Or enjoy napa cabbage in this recipe for Cabbage Lo Mein or in Grilled Tofu with Korean BBQ Glaze & Stir-Fried Napa Cabbage. We love using Savoy cabbage in these unique recipes for Cabbage Chicken Roll Enchiladas or Roasted Savoy Cabbage with Citrus Vinaigrette. Or create something new, using this guide for inspiration!
