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Savoy Cabbage
Vegetables
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Savoy Cabbage

Brassica oleracea var. sabauda

Clinical Encyclopedia

Savoy cabbage is a leafy green vegetable known for its crinkled leaves and tender texture. It is rich in vitamins and minerals, making it a nutritious addition to various dishes.

Scientific NameBrassica oleracea var. sabauda
Region of OriginEurope
Popular Comparisons:
Savoy Cabbage VS Acorn SquashSavoy Cabbage VS Adria Blue PotatoesSavoy Cabbage VS Air PotatoSavoy Cabbage VS GarlicSavoy Cabbage VS AlexandersSavoy Cabbage VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories27 kcal
Water
92%
Fiber2.5g
Total7.8g
Protein
1.3g(17%)
Fats
0.1g(1%)
Carbohydrates
6.4g(82%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, savoy cabbage helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in fiber, it promotes digestive health and aids in maintaining a healthy weight.
✓Contains anti-inflammatory compounds that may help reduce inflammation in the body.
✓A good source of vitamin K, which is essential for bone health and proper blood clotting.

Possible Risks & Side Effects

!Individuals with thyroid issues should consume it in moderation due to its goitrogen content.
!May cause digestive discomfort in some individuals if consumed in large quantities.

How to Prepare & Consume

Best enjoyed steamed, sautéed, or in salads. Cooking can enhance its flavor while retaining nutrients.

Smart Selection & Storage

How to Select

Choose savoy cabbage with firm, crisp leaves and a vibrant green color. Avoid any that are wilted or have brown spots.

How to Store

Store in the refrigerator in a plastic bag to keep it fresh for up to a week. Do not wash until ready to use.

Myths vs Realities

MythCabbage causes bloating and gas.+
RealityWhile cabbage can cause gas in some individuals, it is also high in fiber, which is beneficial for digestion.
MythAll cabbages are the same nutritionally.+
RealityDifferent types of cabbage have varying nutrient profiles; savoy cabbage is particularly high in vitamins C and K.
MythCooking cabbage destroys all its nutrients.+
RealityWhile some nutrients may be lost during cooking, many vitamins and minerals remain intact, and cooking can enhance flavor.

Healthy Recipes

Savoy Cabbage and Quinoa Salad

A refreshing salad combining the crunch of savoy cabbage with protein-packed quinoa, perfect for a light lunch or side dish.

Ingredients
  • 2 cups shredded savoy cabbage
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped parsley
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the shredded savoy cabbage, cooked quinoa, cherry tomatoes, and parsley.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Savoy Cabbage Stir-Fry with Tofu

A quick and healthy stir-fry featuring savoy cabbage and tofu, packed with flavor and nutrients.

Ingredients
  • 1 block firm tofu, cubed
  • 4 cups chopped savoy cabbage
  • 1 bell pepper, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and add cubed tofu; cook until golden brown.
  2. 2. Add garlic, ginger, and bell pepper; stir-fry for 2-3 minutes.
  3. 3. Add savoy cabbage and soy sauce, stir until cabbage is wilted, and serve hot.

Savoy Cabbage and Lentil Soup

A hearty and nutritious soup that combines savoy cabbage with lentils for a filling meal.

Ingredients
  • 1 cup green lentils, rinsed
  • 4 cups vegetable broth
  • 2 cups chopped savoy cabbage
  • 1 onion, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
Instructions
  1. 1. In a large pot, sauté onion, carrots, and garlic until softened.
  2. 2. Add lentils, vegetable broth, thyme, and bring to a boil.
  3. 3. Stir in savoy cabbage, reduce heat, and simmer until lentils are tender, about 30 minutes.

Savoy Cabbage Rolls with Turkey

Delicious and healthy cabbage rolls filled with lean turkey and spices, baked to perfection.

Ingredients
  • 8 large savoy cabbage leaves
  • 1 pound ground turkey
  • 1/2 cup cooked rice
  • 1 egg
  • 1 teaspoon Italian seasoning
  • 1 cup marinara sauce
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix ground turkey, cooked rice, egg, and Italian seasoning.
  3. 3. Place a portion of the mixture in each cabbage leaf, roll tightly, and place in a baking dish; cover with marinara sauce and bake for 30 minutes.

Savoy Cabbage Slaw with Apple and Carrot

A crunchy slaw that combines savoy cabbage with sweet apple and carrot, dressed in a light vinaigrette.

Ingredients
  • 2 cups shredded savoy cabbage
  • 1 apple, julienned
  • 1 carrot, grated
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine savoy cabbage, apple, and carrot.
  2. 2. In a small bowl, whisk together apple cider vinegar, honey, salt, and pepper.
  3. 3. Pour the dressing over the slaw, toss well, and serve immediately.

Savoy Cabbage and Chickpea Tacos

Healthy tacos featuring spiced chickpeas and savoy cabbage, wrapped in corn tortillas for a nutritious meal.

Ingredients
  • 1 can chickpeas, drained and rinsed
  • 2 cups shredded savoy cabbage
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 4 corn tortillas
  • 1 avocado, sliced
  • Lime wedges for serving
Instructions
  1. 1. In a skillet, sauté chickpeas with cumin and paprika until heated through.
  2. 2. Warm corn tortillas in a separate pan.
  3. 3. Assemble tacos by filling tortillas with chickpeas, savoy cabbage, and avocado; serve with lime wedges.

Savoy Cabbage and Mushroom Risotto

Creamy risotto made with arborio rice, savoy cabbage, and mushrooms for a comforting yet healthy dish.

Ingredients
  • 1 cup arborio rice
  • 4 cups vegetable broth
  • 2 cups chopped savoy cabbage
  • 1 cup mushrooms, sliced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1/4 cup Parmesan cheese
Instructions
  1. 1. In a pot, heat broth and keep warm.
  2. 2. In a separate pan, sauté onion, garlic, and mushrooms until soft; add arborio rice and stir for 2 minutes.
  3. 3. Gradually add warm broth, stirring frequently, until rice is creamy; stir in savoy cabbage and Parmesan before serving.

Savoy Cabbage and Sweet Potato Hash

A vibrant and filling hash featuring roasted sweet potatoes and sautéed savoy cabbage, perfect for breakfast or brunch.

Ingredients
  • 2 sweet potatoes, diced
  • 4 cups chopped savoy cabbage
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and roast sweet potatoes with olive oil, salt, and pepper for 20 minutes.
  2. 2. In a skillet, sauté onion and savoy cabbage until tender.
  3. 3. Combine roasted sweet potatoes with sautéed vegetables; top with fried or poached eggs if desired.

Savoy Cabbage and Feta Stuffed Peppers

Bell peppers stuffed with a savory mixture of savoy cabbage, feta cheese, and herbs for a healthy dinner option.

Ingredients
  • 4 bell peppers, halved and seeded
  • 2 cups chopped savoy cabbage
  • 1 cup feta cheese, crumbled
  • 1/2 cup cooked quinoa
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix savoy cabbage, feta, quinoa, oregano, salt, and pepper.
  3. 3. Stuff the mixture into halved bell peppers and bake for 25-30 minutes until peppers are tender.

Savoy Cabbage and Avocado Smoothie

A unique and nutritious smoothie blending savoy cabbage with creamy avocado and refreshing lime for a healthy drink.

Ingredients
  • 1 cup chopped savoy cabbage
  • 1 avocado
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon lime juice
  • 1 teaspoon honey (optional)
Instructions
  1. 1. In a blender, combine savoy cabbage, avocado, banana, almond milk, lime juice, and honey.
  2. 2. Blend until smooth and creamy; pour into a glass and enjoy immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of savoy cabbage?

Savoy cabbage is rich in vitamins C and K, fiber, and antioxidants, which support immune function, bone health, and digestive health.

How do you store savoy cabbage?

Store savoy cabbage in the refrigerator, wrapped in a plastic bag, to maintain freshness for up to a week.

Can you eat savoy cabbage raw?

Yes, savoy cabbage can be eaten raw in salads or slaws, providing a crunchy texture and fresh flavor.

What is the difference between savoy cabbage and regular cabbage?

Savoy cabbage has crinkled leaves and a milder flavor compared to regular green cabbage, which has smoother leaves.

How can I incorporate savoy cabbage into my diet?

You can add savoy cabbage to stir-fries, soups, salads, or use it as a wrap for various fillings.

Is savoy cabbage low in calories?

Yes, savoy cabbage is low in calories, making it an excellent choice for weight management.

Does cooking savoy cabbage affect its nutrients?

Cooking savoy cabbage can reduce some vitamin content, but it can also enhance the availability of other nutrients.

What are the best cooking methods for savoy cabbage?

Steaming, sautéing, and braising are excellent methods to cook savoy cabbage while preserving its nutrients.

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Comparisons
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Nutrients
Protein in Savoy Cabbage Calories in Savoy Cabbage Vitamin-c in Savoy Cabbage Magnesium in Savoy Cabbage
Featured Guides
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