Nutrition of Cabbage & Beans

Cabbage and beans are both healthy ingredients to use in cooking. Their nutrition depends on how you prepare them. Some possibilities are steamed cabbage with boiled beans, cabbage and bean soup and coleslaw with baked beans. The nutrition is similar for different kinds of cabbage, such as green or red, and for most beans, such as kidney, black, garbanzo and white.

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CALORIES AND MACRONUTRIENTS

Each cup of chopped, raw cabbage weighs 89 grams, or 3 ounces. It provides 22 calories, 1 gram of protein and 5 grams of carbohydrates, including 3 grams of natural sugars. Each cup of boiled red kidney beans has 225 calories, 15 grams of protein and 40 grams of carbohydrates. Cabbage and beans are naturally fat- and cholesterol-free. Baked beans made with brown sugar or molasses are higher in calories and sugars than plain, and coleslaw is higher in calories and fat.

DIETARY FIBER

Cabbage has 2.2 grams of dietary fiber per cup, and red kidney beans have 13 grams of fiber. Dietary fiber lowers your cholesterol levels and helps regulate your blood sugar levels. A healthy adult on a 2,000-calorie diet should get at least 28 grams of fiber per day, but the typical American gets less than half of that amount. Vegetables, other kinds of beans, lentils, fruits, whole grains and nuts are all good sources of fiber.

SODIUM AND POTASSIUM

Cabbage and beans can be good for your blood pressure because they are low in sodium and high in potassium. A cup of chopped, raw cabbage has 16 milligrams of sodium and 151 milligrams of potassium, and a cup of boiled red kidney beans has 4 milligrams of sodium and 713 milligrams of potassium. Other kinds of beans are also high in potassium. Bean and cabbage soup can be high in sodium from broth. Canned beans, beans boiled with salt and sauerkraut, however, are high-sodium foods.

VITAMINS AND MINERALS

A cup of chopped cabbage provides 33 milligrams of vitamin C, or 55 percent of the daily value. Cabbage has 40 micrograms of folate per serving, or 10 percent of the daily value. Beans are also good sources of folate. Kidney beans provide 230 micrograms of folate, garbanzo beans have 282 micrograms and lima beans have 156 micrograms per cup. In addition, beans are rich in iron and zinc.