Cabbage in Pregnancy – Benefits, Risks, and Safety

Cabbage is generally safe to eat during pregnancy when it is properly washed, cooked, and consumed as part of a balanced diet. It provides important nutrients such as folate, vitamin C, fibre, and antioxidants that support maternal health and fetal development. The World Health Organization (WHO) recommends consuming at least 400 grams of fruits and vegetables daily to help meet nutritional needs and support overall health (1).

In this article, we’ll explore everything you need to know about cabbage and pregnancy, including its nutritional value, potential benefits for both mother and baby, possible risks and side effects, safe ways to consume it, and answers to common questions about eating cabbage while pregnant.

Is Cabbage Good for Pregnancy?

It is not only safe to eat cabbage during pregnancy, but also highly recommended by health specialists in a pregnancy diet. However, you should avoid consuming raw cabbage as it is most likely laced with bacteria, which can cause food poisoning. Food-borne illnesses like listeria are very risky since the infection can sicken you and the unborn baby, and it has often resulted in miscarriage, premature delivery, and stillbirth (2).

If you are eating cabbage during pregnancy, make sure that you properly wash, boil, and cook the vegetable before eating it. You may want to avoid items that include raw cabbage, like coleslaw (3). You can consume cabbage in various forms, thus making it a versatile vegetable. We hope we have given you the answer to whether cabbage is good for pregnancy!

Nutritional Value of Cabbage

Cabbage is a low-calorie, fibre-rich vegetable. This leafy ball is loaded with nutrients which are essential for your body. Here are the nutrients present in per 100 g of cabbage (4):

Health Benefits of Eating Cabbage While Pregnant

The nutrient-rich cabbage provides a lot of health benefits owing to its nutrition content. Some of the health benefits are:

1. Better Digestion

Constipation is a common problem in pregnant women, and cabbage helps in regulating bowel movements on account of its high amount of dietary fibre. If you have gas-related issues, you must avoid consuming large amounts of cabbage (5).

2. Improves DNA Health

The folic acid in cabbage protects the foetus from neural tube birth defects and facilitates proper replication of DNA (6).

3. Improves Bone Health

Cabbage is also a rich source of calcium and vitamin K, which make your bones stronger and help make the baby’s bones stronger as well (5).

4. Regulates Blood Pressure

Electrolytes play a vital role in the regulation of blood pressure and heart rate, and cabbage is loaded with them (7).

5. Boosts Immunity

As it is a rich source of antioxidants and vitamin C, cabbage helps improve the immune system (7).

6. Slows Weight Gain

Since cabbage is low in energy density and rich in nutrients, it plays a key role in maintaining weight. Cabbage can make you feel full, thus reducing your need to consume more calories.

7. Treats Gestational Diabetes

This fibre-rich vegetable aids in the maintenance of blood sugar levels, thereby reducing the risk of developing gestational diabetes, which is quite common during pregnancy (5).

8. Lowers the Risk of Anaemia

Iron deficiency is a major cause of anaemia. A pregnant woman can benefit from the iron content in cabbage to keep the threat of anaemia away.

10. Treats Swollen legs

Pregnancy oedema is a common condition identified as swelling in certain parts of the body due to a higher volume of blood and fluid. Wrapping cabbage leaves around the swollen area can help relieve the swelling.

11. Helps Relieve Breast Engorgement

Whole cabbage leaves work in a way that is similar to ice packs when it comes to pain relief. Breast engorgement is common during pregnancy, and the soreness that comes with it can be painful. Cabbage plays a role in relieving some of the pain (8).

12. Reduces Inflammation

A vegetable like cabbage can help prevent chronic inflammation as it contains different antioxidants that ease swelling or inflammation of the tissue (5).

Harmful Effects of Eating Raw Cabbage When Pregnant

Since cabbage is sprayed with pesticides and fungicides, it is prone to be infected with bacteria and other food-borne illnesses. It is best to consume organic cabbage – washing it thoroughly is a must.

Also, it is important not to overeat cabbage if you are vulnerable to gas problems because consuming a large amount of it can increase gas and pain (7).

What Variety of Cabbage Is Beneficial for Pregnancy?

Purple or red cabbage, although less popular than green, is rich in nutritional value. Although green cabbage is richer in vitamin K, purple cabbage contains comparatively higher amounts of vitamin C, vitamin A, and iron. Anthocyanins are present in purple cabbage but absent in the green variety. It is possible to include different types of cabbage in your diet. While buying cabbage in general, look for ones that feel heavier and fuller.

Green Vs Purple/Red Cabbage

To help you decide which variety best fits your dietary needs during pregnancy, here’s a comparison of green and purple cabbage based on their nutritional value (4) (9).

How to Include Cabbage in Your Pregnancy Diet?

Let’s take a look and some easy ways to include this vegetable in your pregnancy diet.

• Take cabbage and chop it. Roast it and then drizzle it with olive oil, minced garlic and cracked black pepper.
• Add cabbage to any stew or soup while cooking.
• Add boiled cabbage to any fresh leafy salad.

Tips to Select the Right Cabbage

Wondering how to select the right cabbage when you are pregnant? These tips can help!

• Buy a fresh cabbage with no limp or wilted leaves or spots.
• The bottom of the cabbage should not be separated from the stem, and the leaves must be intact.
• The cabbage should be heavy when you pick it up.
• The head of the vegetable should be compact and large, with tender green layers of leaves.

When to Avoid Eating Cabbage?

Though it is healthy to consume green or red cabbage during pregnancy, some precautions must be taken.

• Always buy fresh cabbage and check for damage.
• Avoid buying pre-cut cabbage as its nutritional value is compromised when it is cut and stored for a long time.
• Do not consume cabbage if you are allergic to it.
• It’s best to limit the consumption of cabbage if you have an underactive thyroid gland.

Things to Remember

For a healthy diet, it’s also crucial to know the dos don’ts.

• Wash, boil, sauté or cook cabbage. Avoid eating it raw during pregnancy.
• Avoid overeating cabbage.
• Buy wisely and make new preparations to keep it interesting.
• Choose organic varieties of cabbage as they can reduce the risk of food-borne illnesses.
• Do not buy shredded cabbage, as the vitamin C content reduces once it is cut.

Cabbage Recipes for Pregnant Women

Now that you have learned everything about cabbages for pregnant women, here are some delicious cabbage recipes you can try making at home.

1. Cabbage Pancake

If you’re looking for a quick and nutritious snack, cabbage pancakes are a great option. They combine the goodness of cabbage with protein-rich gram flour, making them a filling choice for breakfast or an evening meal.

Ingredients

• Grated cabbage – 1 cup
• Bengal gram flour – ½ cup
• Chopped onion – 1
• Chopped green chillies – 2
• Crushed cumin seeds – ½ tsp
• Turmeric – 1 tsp
• Grated ginger – ½tsp
• Chopped coriander – 2 tbsp
• Salt

Method

1. Prepare a thick batter by adding all the ingredients in a bowl and mixing using water.
2. Take a non-stick pan and apply some oil to it.
3. Now add one-quarter of the batter to the pan.
4. Cook the pancake from both sides until golden brown.
5. Take the pancake off the pan and serve it hot.

2. Cabbage and Carrot Stir-Fry

This simple stir-fry is packed with fibre, vitamins, and antioxidants. It makes a healthy side dish that pairs well with rice, chapati, or other wholesome meals.

Ingredients

• Shredded cabbage – 2 cups
• Grated carrot – 1 cup
• Oil – 1 tbsp
• Mustard seeds – ½ tsp
• Curry leaves – 6–8
• Turmeric powder – ¼ tsp
• Salt to taste

Method

1. Heat oil in a pan and add mustard seeds.
2. Once they splutter, add curry leaves and turmeric powder.
3. Add the cabbage and carrots and sauté for 5–7 minutes.
4. Season with salt and cook until the vegetables are tender yet crisp.
5. Serve warm.

3. Cabbage Soup

Warm, comforting, and easy to digest, cabbage soup can be a great addition to a pregnancy diet, especially when you want something light yet nutritious.

Ingredients

• Chopped cabbage – 2 cups
• Chopped onion – 1
• Diced carrot – 1
• Vegetable stock – 4 cups
• Garlic – 2 cloves, minced
• Black pepper – ¼ tsp
• Salt to taste

Method

1. Add all ingredients to a large pot.
2. Bring the mixture to a boil and then reduce the heat.
3. Simmer for 20–25 minutes until the vegetables are soft.
4. Adjust seasoning if required.
5. Serve hot.

4. Roasted Cabbage Steaks

Roasted cabbage steaks are a simple and flavourful way to enjoy cabbage during pregnancy. Roasting brings out the vegetable’s natural sweetness while creating a tender texture that pairs well with a variety of meals.

Ingredients

• Green cabbage – 1 medium head
• Olive oil – 2 tbsp
• Garlic powder – ½ tsp
• Black pepper – ¼ tsp
• Salt – to taste

Method

1. Preheat the oven to 200°C (400°F).
2. Remove the outer leaves of the cabbage and slice it into 1-inch thick rounds.
3. Place the cabbage slices on a baking tray lined with parchment paper.
4. Brush both sides with olive oil and sprinkle with garlic powder, salt, and black pepper.
5. Roast for 25–30 minutes, flipping halfway through, until the edges are golden brown and the cabbage is tender.
6. Serve warm as a side dish or light snack.

FAQs

1. Is it normal to crave cabbage in pregnancy?

Yes, craving cabbage during pregnancy first, second and third trimester is quite normal. It can mean that you are in need of some of the vital nutrients this vegetable contains.

2. Can pregnant women eat pickled or fermented cabbage?

Yes, you can enjoy eating pickles or fermented cabbage when pregnant, but in moderation.

3. Is it safe to drink cabbage juice during pregnancy?

Cabbage juice is prepared from raw cabbage, and it is not advisable to consume raw cabbage during pregnancy.

4. Can breastfeeding moms eat cabbage?

You should avoid eating cabbage if you are a breastfeeding mother as cabbage is a “gassy food,” which can cause gas in the mother’s bowel. However, gas and fibre do not pass into breast milk.

Considering all the health benefits of cabbage during pregnancy, consume your favourite variety in a safe and healthy way. Consult your doctor for a proper diet, custom-made for your body and for the health of the baby.

Also Read:

Eating Parsley while Pregnant
Can you Eat Radish during Pregnancy
Is It Safe to Eat Rhubarb in Pregnancy

Our Editorial Policy

Parenting is a huge responsibility, for you as a caregiver, but also for us as a parenting content platform. We understand that and take our responsibility of creating credible content seriously. FirstCry Parenting articles are written and published only after extensive research using factually sound references to deliver quality content that is accurate, validated by experts, and completely reliable. To understand how we go about creating content that is credible, read our editorial policy here.

Sources References

1. World Health Organization – Healthy diet

2. Cleveland Clinic – Listeriosis

3. Centers for Disease Control and Prevention – Safer Food Choices for Pregnant Women

4. U.S. DEPARTMENT OF AGRICULTURE – Cabbage, raw

5. Brown University Health – Cabbage and the Benefits of this Overlooked Superfood

6. Department of Health – Folic Acid: the Vitamin That Helps Prevent Birth Defects

7. Cleveland Clinic – 8 Health Benefits of Cabbage

8. OSF HealthCare – 6 tips to treat breast engorgement while breastfeeding

9. U.S. DEPARTMENT OF AGRICULTURE – Cabbage, red, raw