Savoy Cabbage: Nutritional Properties, Health Benefits, Recipes and Growing Tips

Discover the advantages and versatility of this nutrient-rich vegetabl

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By Max Bender

savoy cabbage

Here are all the properties of Savoy cabbage and the uses of this plant in many cooking recipes. It is a classic and versatile ingredient of natural cuisine that is often indicated by dieticians for low-calorie diets.

What is Savoy Cabbage?

Savoy cabbage (Brassica oleracea), also called cabbage, is a plant known since ancient times for its medicinal properties and currently widespread in Europe and in the USA. It is a typical winter vegetable because it is usually harvested from October to April.

Nutritional Properties

Savoy cabbage is a nutrient-dense vegetable that offers a variety of vitamins, minerals, and other beneficial compounds. Here is an overview of the nutritional properties of Savoy cabbage per 100 grams of raw cabbage:

  • Vitamins: Savoy cabbage is rich in vitamin C, an antioxidant that supports the immune system, promotes skin health, and aids in the absorption of iron. It contains about 34.8 milligrams of vitamin C per 100 grams. This cabbage variety is a good source of vitamin K, with approximately 42 micrograms per 100 grams. Vitamin K is crucial for blood clotting and bone health.
  • Calories: Savoy cabbage is low in calories, making it a suitable choice for those looking to manage their weight. One cup of shredded Savoy cabbage contains approximately 24 calories.
  • Macronutrients: Savoy cabbage provides a small amount of protein, around 1.4 grams per 100 grams. While not a significant source of protein, it contributes to the overall nutrient profile. It contains about 5.4 grams of carbohydrates per 100 grams, with a portion of this being dietary fiber.
  • Dietary Fiber: Savoy cabbage is a good source of dietary fiber, providing approximately 2.7 grams per 100 grams. Fiber is essential for digestive health and can contribute to a feeling of fullness.
  • Minerals: Savoy cabbage contains potassium, an essential mineral that plays a role in maintaining proper heart and muscle function. It provides around 250 milligrams per 100 grams. With about 0.2 milligrams per 100 grams, Savoy cabbage contributes to the daily intake of manganese, which is important for bone formation and metabolism.
  • Phytochemicals: Like other cruciferous vegetables, Savoy cabbage contains glucosinolates, which have been studied for their potential cancer-protective effects. Savoy cabbage may contain flavonoids, which are antioxidants with potential health benefits.

It’s important to note that the nutritional content can vary based on factors such as growing conditions, maturity at harvest, and cooking methods.

Savoy cabbage
Savoy cabbage: good for your health.

Health Benefits of Savoy Cabbage

Savoy cabbage, like other members of the cruciferous vegetable family, offers a range of health benefits due to its nutritional content and unique phytochemical composition.

Here are some notable health benefits associated with the consumption of Savoy cabbage:

  • Antioxidant Properties: The presence of various antioxidants, including vitamin C, in Savoy cabbage helps protect cells from oxidative stress and may reduce the risk of chronic diseases.
  • Anti-Inflammatory Effects: The phytochemicals in Savoy cabbage have anti-inflammatory properties, potentially contributing to the prevention of inflammatory conditions.
  • Digestive Health: Being a good source of dietary fiber, Savoy cabbage promotes digestive health by supporting regular bowel movements and preventing constipation.
  • Weight Management: The low calorie and high fiber content make Savoy cabbage a great addition to a weight-conscious diet, promoting a feeling of fullness and reducing overall calorie intake.
  • Heart Health: The combination of fiber, potassium, and other heart-healthy nutrients in this cabbage may contribute to cardiovascular health by helping regulate blood pressure and cholesterol levels.

Culinary Uses

Savoy cabbage is a versatile vegetable that can be prepared in various ways. Its mild flavor and unique texture make it suitable for both raw and cooked applications. Some popular culinary uses include:

  • Salads: Shredded cabbage adds a crisp and refreshing element to salads, enhancing both texture and nutritional value.
  • Stir-Fries: The robust leaves of Savoy cabbage hold up well in stir-fries, complementing other vegetables, proteins, and sauces.
  • Soups and Stews: Cabbage can be used in hearty soups and stews, adding a nutritious and flavorful component to the dish.
  • Stuffed Cabbage Rolls: The large, pliable leaves of cabbage are ideal for making stuffed cabbage rolls, a dish found in various cuisines.
Savoy cabbage recipes - Stuffed Cabbage Rolls
Stuffed cabbage rolls with minced meat, rice and tomato sauce.

Contraindications

We do not recommend the consumption of savoy cabbage if you suffer from irritable colon or hypothyroidism.

How to grow the savoy cabbage

Savoy cabbage is the simplest vegetable to cultivate among those of the cabbage family, brassicaceous or cruciferous.

It adapts very much to the soil and does not fear cold weather. On the contrary a good frost may improve its quality. It is therefore one of the brave winter vegetables, which can populate the vegetable garden at the end of the season.

Its plant is characterized by the classic head that form the cabbage, with particularly rough and wrinkled leaves. It is a biennial cultivation.

Soil and climate suitable for cultivation

Climate. Savoy cabbage is a very rustic plant: it resists frost and is therefore very well cultivated even in the northern regions, its ideal temperature is around 15/20 degrees. This plant does not like the heat and is particularly afraid of drought

Land. Savoy cabbage is the most suitable for soil adaptation:

  • neutral ph,
  • a good presence of organic matter and nitrogen,
  • a soil free of stagnation and a little humid.

Seeding period. The ideal is a sowing between May and June.

The plant has the summer to germinate and arrives at a good development in autumn, to mature towards the winter away from the heat and at a time when the garden is often empty.

Where to find the seeds

In case you want to grow cabbage directly in your garden you can find the seeds online on Amazon and other e-commerce sites.

We remind you that the best time to sow the cabbage is in autumn or early winter.

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