Skip to Content

Can You Eat Raw Savoy Cabbage?

Is Raw Savoy Cabbage Good For You?

The Nutritional Benefits of Raw Savoy Cabbage

Savoy cabbage is a nutritious vegetable that is packed with vitamins and minerals.

One cup of chopped, raw savoy cabbage contains:

  • Calories: 19
  • Protein: 1 gram
  • Carbohydrates: 4 grams
  • Fiber: 2 grams
  • Vitamin C: 45% of the RDI (Recommended Daily Intake)
  • Vitamin K: 130% of the RDI
  • Vitamin B6: 6% of the RDI
  • Potassium: 5% of the RDI

In addition to these key nutrients, savoy cabbage also contains small amounts of calcium, iron, vitamin A and folate.

can you eat raw savoy cabbage

The Health Benefits of Raw Savoy Cabbage

The high levels of vitamin C present in raw savoy cabbage make it an excellent immune booster.

It can help protect against colds and flu, and promotes overall health and well-being.

Savoy cabbage is also low in calories and high in fiber, making it a great food choice for those looking to lose weight or maintain a healthy weight.

The fiber in savoy cabbage can aid digestion, promote regularity, and improve gut health.

Some studies have even suggested that certain compounds found in this vegetable can help reduce inflammation in the body, which may be beneficial for individuals dealing with inflammatory conditions such as arthritis.


In conclusion, raw savoy cabbage is not only safe to eat, but it’s also packed with many essential vitamins and minerals that make it an excellent addition to any healthy diet.

Incorporating raw savoy cabbage into your meals can provide numerous health benefits while boosting your intake of nutrients vital for optimal health.

Does Savoy Cabbage Need to be Cooked?

Savoy cabbage is often used in cooked dishes, but is it necessary to cook it before eating?

The answer depends on personal preference and safety concerns.

Safety Concerns

In general, raw vegetables can contain harmful bacteria such as E. coli and salmonella that can cause food poisoning.

While cooking vegetables thoroughly can kill these bacteria, eating raw vegetables increases the risk of infection.

It is important to properly wash and prepare any vegetable before consuming it raw, and this includes savoy cabbage.

To reduce the risk of contamination, soak the leaves in cold water for at least 30 seconds before rinsing them under running water.

Taste and Texture

Some people prefer the flavor and texture of raw savoy cabbage over cooked cabbage.

Raw savoy cabbage has a crisp texture and a slightly sweet flavor that pairs well with tangy dressings or spicy sauces.

Cooked savoy cabbage has a softer texture than raw cabbage, making it ideal for use in soups or stir-fry dishes.

It also has a slightly sweeter flavor when cooked.


While both cooked and raw savoy cabbage are safe to eat, it’s important to properly wash and prepare the leaves if you plan on consuming them raw.

Ultimately, whether you cook your savoy cabbage or eat it raw depends on personal preference.

Is it Safe to Eat Raw Cabbage?

Raw cabbage is perfectly safe to eat and is actually considered a healthy option due to its minimal calorie count, high fiber content, and multiple vitamins and minerals.

The Risks of Eating Raw Cabbage

While raw cabbage is generally safe to eat, there are a few things you should be mindful of before eating it:

  • Bacteria: Raw cabbage can have bacteria such as E. coli or salmonella on the leaves, especially if they have not been washed properly. It’s important to wash your cabbage thoroughly before eating it raw.
  • Thyroid Issues: Raw cabbage contains compounds known as goitrogens that can interfere with the function of the thyroid gland when consumed in large amounts. However, this would require consuming very large quantities of raw cabbage consistently over time.
  • Gastrointestinal Issues: Eating too much raw cabbage can cause bloating, gas, and other digestive issues due to its high fiber content. Start slowly and increase your serving size gradually.

The Benefits of Eating Raw Cabbage

Eating raw cabbage has several health benefits including:

  • Vitamins and Minerals: Raw cabbage contains vitamin K, vitamin C, folate, manganese, and potassium. These vitamins and minerals help support several functions within your body including proper blood clotting and healthy bones.
  • Fiber Content: The high fiber content in raw cabbage helps regulate digestion and keeps you feeling full for longer periods throughout the day.
  • Potential Cancer-Fighting Properties: Some studies suggest that consuming cruciferous vegetables like raw cabbage may help reduce the risk of certain types of cancer due to their phytochemical properties.

In conclusion, eating raw savoy cabbage is safe as long as it has been washed properly.

While there are some risks involved with consuming too much raw cabbage or not washing it thoroughly, the health benefits usually outweigh these concerns.

When consumed in moderation as part of a balanced diet containing various other fruits and vegetables, raw savoy cabbage makes a great addition to any meal plan!

What Is The Difference Between Savoy Cabbage And Regular Cabbage?

Cabbage is a cruciferous vegetable that belongs to the Brassica family.

There are many different types of cabbage, but savoy cabbage (also known as curly cabbage) and green/white cabbage are the most commonly used.


Savoy cabbage has a crinkly texture to its leaves, giving it a more ruffled appearance than green/white cabbage.

It’s also a darker shade of green and has a rounder shape.


The taste of savoy cabbage is sweeter and more delicate than green/white cabbage.

The leaves are tender with a mild flavor that makes it ideal for use in salads, coleslaw or even eaten raw as snacks.


Savoy cabbage can be cooked in many ways – boiled, steamed, sauteed or stir-fried.

Its delicate flavor makes it perfectly suited for stir-fries, whereas its crinkly texture means that boiling or steaming it might be more suitable if you want to use it as a wrap for stuffing.

Green/white cabbages are often boiled, and while they can also be sauteed or stir-fried, their texture doesn’t lend itself quite as well to these cooking methods.


Savoy and green/white cabbages have similar nutritional profiles with one exception – Savoy cabbages contain slightly fewer calories per cup than green/white cabbages.

Both varieties are good sources of vitamin C, fiber, and other nutrients essential for optimal health like potassium; biotin; calcium among others.

In conclusion, both savoy and regular cabbages share some similarities but have differences in terms of taste, appearance and cooking methods.

Savoy is slightly sweeter but also delicate compared to regular white/green cabbages.

Both have impressive nutritional benefits you shouldn’t miss out on if you’re looking to include healthier options in your diet.

Is Savoy Cabbage Healthier Than Green Cabbage?

Cabbage, in general, is a nutrient-dense vegetable that can provide a multitude of health benefits.

However, when it comes to comparing savoy cabbage and green cabbage, which one is healthier?

Nutritional Comparison

In terms of nutritional content, both savoy cabbage and green cabbage offer similar vitamins and minerals.

Both are rich in vitamin C, fiber, and folate.

However, savoy cabbage tends to be slightly higher in calcium compared to green cabbage.

Taste Comparison

When it comes to taste, savoy cabbage has a slightly sweeter flavor than green cabbage.

Its leaves are also more delicate and have a softer texture compared to the tougher leaves of green cabbage.

Health Benefits

Savoy cabbage contains antioxidants that can help prevent cell damage caused by free radicals.

Its high fiber content can also promote healthy digestion and aid in weight loss efforts.

Plus, its vitamin C content may help boost immunity.

In comparison, green cabbage has similar health benefits including aiding in digestion and offering immune-boosting properties.

It is also a good source of vitamin K which helps with bone health.

The Verdict

Both savoy cabbage and green cabbage offer numerous health benefits and are great to incorporate into any diet.

While savoy may have a slight nutritional advantage with its calcium content and sweeter taste, both types of cabbages are nutritionally dense options that can support overall health and wellbeing.

Is Cabbage Healthier Raw Or Cooked?

Cabbage is a nutritious and versatile vegetable that can be eaten both raw and cooked.

However, the question of whether cabbage is healthier raw or cooked is a matter of debate.

Health Benefits of Raw Cabbage

Eating raw cabbage provides numerous health benefits.

Raw cabbage is full of vitamin C, fiber, and antioxidants which help to improve digestion, boost the immune system, and reduce inflammation in the body.

In addition, eating raw cabbage helps to promote weight loss as it is low in calories and high in fiber.

Health Benefits of Cooked Cabbage

Cooking cabbage has its own set of health benefits.

Cooked cabbage is often easier to digest than raw cabbage as cooking breaks down some of the tougher fibers.

Cooking also helps to release more antioxidants from the cabbage which can be beneficial for reducing inflammation in the body.

The Verdict

Both raw and cooked cabbage have their own unique set of health benefits.

It really depends on individual preference as to how they prefer to consume this nutrient-rich vegetable.

If you prefer the crunchiness and freshness of raw vegetables, then go ahead and enjoy your cabbage salad.

If you prefer your vegetables steamed or stir-fried for easier digestion, then cooked cabbage may be a good option for you.

Ultimately, incorporating both raw and cooked versions into your diet will ensure that you are getting all the nutrients this vegetable has to offer.

Which Cabbage Can Be Eaten Raw?

Cabbage is a versatile and nutritious vegetable that can be eaten raw or cooked.

However, not all types of cabbage are ideal for eating raw.

Here are some types of cabbages that can be eaten raw:

Savoy Cabbage

Savoy cabbage is one type of cabbage that can be enjoyed raw.

This variety has a delicate flavor and tender leaves, which makes it perfect as a base for salads or slaws.

It’s also an excellent source of vitamin C, fiber, and antioxidants.

Napa Cabbage

Napa or Chinese cabbage is another type of cabbage that can be eaten raw.

Its crisp texture and mild flavor make it an excellent choice for salad greens or wraps.

Napa cabbage is also packed with vitamins A, C, and K, calcium, iron and potassium.

Red Cabbage

Red cabbage adds beautiful color to any dish and has a slightly sweet but robust flavor when consumed raw.

Its crunchy texture makes it perfect for salads or sandwiches.

Additionally, red cabbage contains high levels of antioxidants like anthocyanins.


Kohlrabi may not look like your traditional green or purple cabbages but belongs to the same family as them (Brassica).

The small bulbous stem when sliced thinly offers crisp texture in any salads.

Kohlrabi also provides nutritional benefits such as being rich in fibre and vitamin C.

When choosing which type of cabbage to eat in its raw form it is essential to experiment with different varieties to find what you like best.

To ensure safety from bacterial contamination after washing the cabbages thoroughly under running water before storing them for later use is recommended.

In summary, several types of cabbages have crunchy textures and unique flavors that make them ideal for eating raw.

Experimenting with different varieties will help you find one you enjoy!

What Is Special About Savoy Cabbage?

Savoy cabbage, also known as curly cabbage or crinkly leafed cabbage, stands out from other types of green leafy vegetables in many ways.

Here are some of the unique features of Savoy cabbage:

The texture and flavor

Savoy cabbage has a more delicate texture and flavor compared to regular green cabbage.

Its leaves are loosely packed, and its crinkled appearance makes it more pliable than other types of cabbages, giving it a tender bite.

It is slightly sweet with a subtle nutty flavor, which makes it ideal for both raw and cooked dishes.

Nutritional value

Savoy cabbage is a highly nutritious vegetable.

It is an excellent source of dietary fiber, vitamin C, vitamin K, iron, calcium and potassium.

Additionally, Savoy cabbage contains many antioxidants that provide health benefits such as reducing inflammation in the body.

Culinary versatility

Savoy cabbage can be used in various dishes such as salads, sandwiches and stir-fries.

Cooked Savoy cabbage goes well in soups or stews.

The leaves also make perfect wraps for fillings like rice or meatballs.

Easy to grow

Savoy cabbage grows easily in many different climates and soil types – whether you have limited garden space or live in an area with harsh winter conditions – making it an accessible vegetable practically anywhere.

In conclusion, Savoy cabbage is indeed special not only because of its unique texture and flavor but also because of its high nutritional value and culinary versatility.

Whether cooked or raw, this green leafy vegetable can offer many health benefits when incorporated into your diet.

can you eat raw savoy cabbage

Can You Cook Savoy Cabbage Like Regular Cabbage?

Yes, you can cook savoy cabbage just like regular cabbage.

Savoy cabbage is a versatile vegetable that can be eaten raw or cooked.

Sautéed Savoy Cabbage

If you want to cook savoy cabbage as a side dish, consider sautéing it with some butter, garlic and onions.

This is a great way to add some flavor and texture to the vegetable.

  • Melt butter in a large skillet over medium heat.
  • Add chopped onions and sauté until soft and translucent.
  • Add minced garlic and sauté for another minute.
  • Add the shredded savoy cabbage to the skillet and toss to coat with the buttery mixture.
  • Cover the skillet and cook for about 10 minutes or until the cabbage is tender-crisp.
  • Season with salt, pepper, or any other desired seasoning before serving.

Boiled Savoy Cabbage

If you prefer boiled or steamed vegetables, you can also prepare savoy cabbage in this way.

  • Boiling helps to soften the leaves of the vegetable so that it is easier to eat without being too chewy.
  • Bring a large pot of salted water to boil on your stovetop.
  • Rinse your savoy cabbage under running water, then use a sharp knife to finely shred it into thin strips.
  • Carefully place your shredded savoy cabbage in the boiling water.
  • Cook for about three minutes or until tender-crisp; avoid overcooking it as this will make it lose its nutritional value and become mushy.
  • Drain the cooked savoy cabbage thoroughly using a colander installed in your sink then serve while still warm.

In conclusion, whether you choose to eat raw or cooked savoy cabbage depends on how you prefer its taste.

That said if you want to cook it like regular green cabbage go right ahead!

What Cabbage Is Best To Eat Raw?

Cabbage is a healthy and versatile vegetable that can be eaten both cooked and raw.

While most types of cabbage are commonly consumed cooked, some are also delicious eaten raw.

Here are some of the best cabbages to eat raw:

Napa Cabbage

Napa cabbage, also known as Chinese cabbage or celery cabbage, is a type of cabbage commonly used in Asian cuisine.

It has a mild flavor and crunchy texture that makes it perfect for salads.

Red Cabbage

Red cabbage is a colorful and nutritious vegetable that is packed with antioxidants.

When eaten raw, it has a slightly bitter taste but can be balanced by combining it with other ingredients in a salad.

Savoy Cabbage

Savoy cabbage is another great option for eating raw.

It has a crinkly texture and slightly sweet flavor that works well in salads or coleslaw.

However, it’s important to note that while these cabbages can be eaten raw, it’s always essential to thoroughly wash them before consuming.

Overall, incorporating raw vegetables like these cabbages into your diet can provide numerous health benefits and add variety to your meals.

Is Savoy Cabbage Healthier than Green Cabbage?

Overview of Savoy and Green Cabbage

Before diving into the nutritional differences between savoy and green cabbage, it’s important to understand the basic characteristics of each.

Savoy cabbage is a type of cabbage with crinkled, curly leaves that are yellow-green in color.

It has a sweeter and milder flavor compared to green cabbage, which has flat, smooth leaves that are darker in color and has a stronger taste.

Nutritional Differences

Both savoy and green cabbage are low in calories but high in nutrients such as fiber, vitamin C, vitamin K, potassium and folate.

When comparing the two types of cabbages side by side, there aren’t significant differences in terms of overall nutrition.

However, savoy cabbage contains slightly more iron, calcium and vitamin A compared to green cabbage.

On the other hand, green cabbage contains more vitamin B6 than savoy.

The Verdict

While there are minor nutritional differences between savoy and green cabbage, both types are highly nutritious and provide numerous health benefits when consumed regularly.

The choice between the two comes down to personal preference and how you plan to use them in your meals.

If you’re looking for a milder flavor and softer texture to be used for raw dishes like coleslaw or salads, savoy might be your best option.

But if you prefer something more robust for cooked dishes like soups or stir-fries then opt for green cabbage.

What is Special about Savoy Cabbage?

Appearance and taste

Savoy cabbage is a type of cabbage that has crinkled, dark-green leaves.

Unlike regular cabbage, it has a mild, nutty flavor and its leaves are softer and more pliable.

The texture of its leaves makes it an ideal choice for salads, coleslaws or as a wrap for sandwiches.

Nutritional value

Savoy cabbage is a rich source of vitamins C and K, which are essential for growth, wound healing, bone health and blood clotting.

It also contains fiber, potassium, calcium and beta-carotene that protect against chronic diseases like cancer, heart disease and diabetes.

Cooking versatility

While cooking savoy cabbage can make it tender and more flavorful than raw ones, it’s also widely used as a raw ingredient in various dishes.

You can use it in place of lettuce on sandwiches or burgers for added crunch and flavor.

Alternatively, you can sauté or braise the leaves to make delicious side dishes.

Easy to grow

Savoy cabbage is easy to grow at home as it’s resistant to cold weather and pests.

You only need well-drained soil with adequate nutrients to achieve good yields.

In conclusion, savoy cabbage stands out from the other types of cabbages with its unique appearance, flavor profile and nutritional benefits.

Whether consumed raw or cooked, this versatile vegetable can serve numerous purposes in your kitchen pantry!

What are the Side Effects of Eating Raw Cabbage?

Eating raw cabbage has numerous health benefits, but it could also have some side effects.

Here are some potential downsides to eating raw cabbage:

Gas and Bloating

Cabbage contains raffinose, a type of sugar that is difficult to digest, and this can cause gas and bloating.

If you have a sensitive stomach or digestive issues, you may want to limit the amount of raw cabbage you consume.

Irritation of Digestive Tract

Raw cabbage is high in fiber which can be beneficial for your digestive system, but eating too much at a time can irritate the lining of your digestive tract.

This can lead to discomfort and even diarrhea.


Eating large amounts of raw cruciferous vegetables like cabbage can interfere with thyroid function in susceptible individuals.

This is because these vegetables contain compounds called goitrogens that can prevent iodine uptake by the thyroid gland, leading to hypothyroidism over time.

Cooking destroys the goitrogens, so this issue can be avoided by consuming cooked rather than raw cabbage.

Allergic Reactions

Some people may develop an allergic reaction to cabbage, which could result in itching, hives or swelling.

If you experience any such symptoms after eating cabbage, stop consuming it immediately and consult your doctor.

Possibility of Nitrate Poisoning

Cabbage is one of the vegetables that naturally contain nitrates; however, if you eat too much at once there is a risk of nitrate poisoning.

Symptoms include dizziness, shortness of breath, nausea and vomiting.

However, cases are rare as nitrate levels are generally low in most foods like cabbage.

Cross-Contamination with Bacteria

Raw vegetables including cabbage may harbor harmful bacteria like E.coli on their surface due to contact with soil or other contaminated substances during harvesting or transportation.

It could lead to food poisoning especially if handled poorly around meals.

In conclusion, while there are some potential side effects associated with consuming raw cabbage – such as gas and bloating – many people can tolerate it very well as part of a healthy diet.

If you consume it in moderation and take steps to minimize its potential downsides (such as cooking it), then enjoying raw cabbage from time-to-time should not be a cause for concern for most individuals.

Can You Cook Savoy Cabbage Like Regular Cabbage?

Yes, you can cook savoy cabbage just like any other type of cabbage.

In fact, it is a versatile vegetable that can be prepared in myriad ways, such as boiling, steaming, stir-frying, roasting or sautéing.

Boiling Savoy Cabbage

The most common way to cook savoy cabbage is by boiling it.

Here’s how:

  • Remove the outer leaves and cut the cabbage into quarters.
  • Rinse the quarters under cold running water to remove any dirt or debris.
  • Place the quarters in a pot of boiling water and add salt to taste.
  • Cook for about 5-10 minutes or until the desired level of tenderness is achieved.
  • Drain the water and serve as a side dish or use it as an ingredient in soups or stews.

Stir-Frying Savoy Cabbage

Savoy cabbage can also be cooked by stir-frying it with vegetables and protein of your choice.

Here’s how:

  • Cut the savoy cabbage into thin strips.
  • Chop up your favorite vegetables (such as onions, carrots, and bell peppers) into bite-size pieces.
  • Cut tofu, chicken, beef or shrimp into small pieces (optional).
  • In a pan or wok over medium-high heat, add oil and wait until it gets hot.
  • Add vegetables and protein (if using) and stir-fry for about 5 minutes or until tender-crisp.
  • Add savoy cabbage and continue stir-frying for another couple of minutes until it is wilted but still has a bit of crunchiness left in it.

Roasting Savoy Cabbage

Roasting savoy cabbage will give it a unique flavor that complements many dishes.

Here’s how:

Cut the savoy cabbage into wedges for best presentation.

Preheat oven to around 400°F (or around ~200°C).

Brush each wedge lightly with olive oil on all sides.

Sprinkle salt and pepper on each wedge according to taste preference. il>Bake for approximately ~15-20 minutes il.

Pierce a knife through fully at base to make sure its done all way through If ready serve immediately.

Cooked vs Raw Savoy Cabbage

Cooked savoy cabbage offers more health benefits than raw because cooking helps break down its tough fiber that makes nutrients more available for absorption by your body.

However, bear in mind that cooking also destroys some vitamins such as vitamin C present in raw form.

So if you want full nutrition from this healthy vegetable consume both cooked as well raw forms regularly.

Can You Eat The Whole Of A Savoy Cabbage?

The Edible Parts of Savoy Cabbage

Savoy cabbage is a versatile vegetable with many edible parts.

The leaves, stem, and core are all edible, making it a great option for cooking and adding to dishes.

Cooking with the Leaves

The leaves of the Savoy cabbage are tender and flavorful.

They can be eaten raw or cooked.

When using raw leaves in salads or slaws, make sure to remove the tough center rib before chopping.

In terms of cooking, Savoy cabbage leaves can be boiled, steamed, stir-fried, roasted or grilled.

When boiled or steamed, they can be used as wraps for meat or other vegetables.

Using the Stem and Core

Unlike some other members of the cabbage family which have an inedible center core and stem, the Savoy cabbage’s stem and core are both edible.

The stem is crunchy and mildly flavored while the core can be grated and added to salads or coleslaws for extra crunch.


In conclusion, you can eat the whole of a Savoy cabbage from its leaves down to its core.

It’s a versatile ingredient that can be enjoyed both cooked and raw, making it an excellent addition to your meals.

Savoy Cabbage Salad

The variety of flavors in Savoy Cabbage salad is fabulous! The ginger dressing is the perfect complement to the subtle veggie flavors.
Prep Time: 25 minutes
Total Time: 25 minutes
Course: Appetizer
Cuisine: American
Keyword: Savoy Cabbage Salad
Servings: 5
Calories: 290kcal


  • 1 head Savoy cabbage quartered and thinly sliced
  • 1 cucumber large English; diced
  • 2 carrots medium; grated or thinly sliced
  • 1 red bell pepper diced
  • 5 green onions sliced
  • ½ cup almonds slivered
  • cup cashews roughly chopped
  • 3 tablespoons olive oil
  • 2 tablespoons wine vinegar rice
  • 2 tablespoons ginger grated fresh
  • 2 tablespoons soy sauce
  • 1 tablespoon lime juice
  • 1 clove garlic grated
  • 1 teaspoon mustard dijon


  • In a sizable mixing dish, combine the sliced cabbage, diced cucumber, grated carrot, diced bell pepper, and sliced green onions. Combine by tossing.
  • A small pan should be heated to medium-high. Add the chopped walnuts and slivered almonds once it is hot. Toast for 1 minute, stirring periodically, until golden.
  • Salad with the toasted almonds added.
  • Olive oil, rice wine vinegar, ginger that has been grated, soy sauce, lime juice, grated garlic, and dijon mustard should all be combined in a small dish. Stir thoroughly until mixed.
  • Sprinkle the lettuce with the dressing, then toss to combine.
  • The salad can be consumed right away or kept in the fridge for up to 4 days.



Calories: 290kcal | Carbohydrates: 24g | Protein: 10g | Fat: 20g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.002g | Sodium: 487mg | Potassium: 855mg | Fiber: 10g | Sugar: 9g | Vitamin A: 6787IU | Vitamin C: 93mg | Calcium: 136mg | Iron: 3mg
Tried this recipe?Let us know how it was!
Follow me