Cabbage salad. Fresh cabbage salad recipe. Calorie content, chemical composition and nutritional value Cabbage salad calories

Calorie content of fresh white cabbage per 100 grams is 28 kcal. 100 g of vegetable contains:

1.8 g protein;
0.2 g fat;
4.75 g of carbohydrates.

The product is saturated with beta-carotene, thiamine, riboflavin, pyridoxine, vitamins C, K, PP, potassium, calcium, magnesium, sodium, phosphorus, chlorine, iron, iodine, cobalt, manganese, copper, molybdenum, chromium, zinc.

Calorie salad of fresh cabbage and carrots per 100 grams 50.1 kcal. 100 g of the dish contains 1.5 g of proteins, 1.8 g of fat, 7.1 g of carbohydrates. To prepare the salad you need:

0.3 kg of fresh white cabbage;
0.15 kg of fresh carrots;
7 g sunflower oil;
12 g bite;
10 g of granulated sugar.

Salad preparation steps:

finely chopped cabbage is salted and rumpled with hands;
carrots are grated and mixed with cabbage;
the mixture is seasoned with vinegar, mixed with sugar and 7 grams of vegetable oil.

Calorie salad of fresh cucumbers and cabbage per 100 grams

Calorie salad of fresh cucumbers and cabbage per 100 grams 30.1 kcal. 100 g of the dish contains 1.4 g of protein, 1 g of fat, 4.2 g of carbohydrates. Required ingredients: 0.4 kg of fresh white cabbage, 2 cucumbers, 25 g of greens, 1 - 2 g of salt, 1 teaspoon of sunflower oil.

Cooking steps:

cabbage is finely chopped and mixed with chopped cucumbers;
chopped greens are added to the resulting vegetable mixture;
all this is salted and mixed with sunflower oil.

Benefits of fresh cabbage

The benefits of fresh white cabbage are as follows:

the vegetable is a natural diuretic;
fiber of fresh cabbage helps to remove toxins and cholesterol from the body;
the beneficial properties of white cabbage have been proven to maintain the health of the heart, blood vessels, and prevent atherosclerosis;
the product is indicated for excess weight, including due to the content of tartronic acid in the composition, which inhibits the conversion of glucose into fat;

fresh cabbage leaves have an anti-inflammatory effect on bruises. For medicinal purposes, a compress is prepared from a cabbage leaf smeared with honey;
in diabetics, cabbage reduces the concentration of glucose in the blood;
The squeezed juice of fresh cabbage is used as an expectorant in the treatment of bronchitis and coughs.

Harm of fresh white cabbage per 100 grams

Despite the fact that fresh white cabbage is an extremely healthy product, eating a vegetable has a number of contraindications. You need to give up cabbage when:

sexual problems in men;
exacerbations of thyroid diseases;
stomach ulcers and intestinal inflammation.

Many people develop intolerance to white cabbage. Even when eating a vegetable in small quantities, flatulence, constipation occurs, and rashes may appear on the skin. In this case, you should replace fresh cabbage with stew.

Salad is one of the simplest and most versatile dishes for any season and meal. It can consist of two or ten components, be a light snack or a hearty dinner, spicy, sweet, with bitterness. It can be completely dietary, not harmful to the figure even when eaten at night, or it can differ in an impressive amount of fat, as a result of which it is forbidden in the evening. And salad is one of the categories of dishes allowed in most food systems focused on normalizing digestion and weight loss. Of the recommended components, suitable for almost daily use, nutritionists distinguish tomatoes, cucumbers and cabbage. With the first two, everything is clear without words, they coexist quite well in one bowl, without requiring companions. But the latter is worth thinking about, as well as determining how many calories are in a coleslaw. And it’s worth doing this not so much for reasons of fear for the figure, but for the sake of the need to calculate the exact “weight” of the dish and decide what else can be added to it for greater satiety. After all, one salad is difficult to eat.

How many calories in kale salad

When taking into account the number of existing cabbage salads, it is not possible to consider the calorie content of all of them, especially since new and new recipes are born almost daily, and each housewife is free to interpret them in her own way, varying not only the components, but also their volume in the dish. As a result, of course, the calorie content for cabbage salads will vary. For this reason, in order to say how many calories are in a coleslaw, you just need to know the “weight” of each ingredient, remember the effect of dressing on them, add up the numbers and calculate the calorie content per hundred grams. And the most popular components can be considered below.

Of course, the basis of everything is cabbage. It can be not only fresh, but also boiled, stewed, fried or even pickled, and each of its states will naturally have different calorie content. Most often, finely chopped fresh white cabbage is used, not thermally processed in any way, the “weight” of which is 28 kcal per hundred grams. If broccoli or cauliflower is taken for a salad, which is done less often, but not excluded, the figure increases to 34 and 30 kcal, respectively. Even without taking into account the almost identical calorie content, it is difficult to name the most recommended variety in terms of nutrition. Both white and colored are distinguished by impressive lists of vitamins, trace elements and positive properties in relation to the whole organism and digestion in particular. They are able not only to speed up the metabolism, but also to restore the inflamed mucosa of the gastrointestinal tract, eliminate colitis, and even treat ulcers, and all due to a vitamin that is not found in any other vegetable - vitamin U. And it is in terms of digestion and speeding up the metabolism, a combination of apples, beets and white cabbage seasoned with honey and lemon juice is in great demand. All ingredients are classified as low-calorie - for an unsweetened apple, the "weight" is 47 kcal, for beets - 40 kcal. As a result, the calorie content of coleslaw with these two additions and honey-lemon sauce will be about 91 kcal per hundred grams.

But the most popular is undoubtedly the cabbage and carrot salad, which is probably lower in calories than all other variations if it is seasoned with a small amount of olive oil and apple cider vinegar, and also has a little red onion. The calorie content of cabbage has already been found out, for carrots this indicator will show 35 kcal, and for red onions - 41 kcal per hundred grams. In the most popular salad dressing of this kind in the face of vegetable oil, the value rises to 45 kcal per teaspoon of five grams. Due to vinegar, an additional effect of burning fat is created, and the “weight” of the dish is also slightly reduced. All the vegetable ingredients make the salad a great helper for vitamin deficiencies, and the onion hits any hints of viruses and strengthens the immune system. Olive oil, on the other hand, promotes the best absorption of vitamin A from carrots, which always require fats in conjunction. As a result, despite the fact that the calorie content of cabbage and carrot salad with onions is 87 kcal, not a single kilocalorie will be wasted.

It is worth noting that in comparison with the calorie content of fresh cabbage salad, the same indicator for sauerkraut salad will not differ too much. Sauerkraut itself in terms of calories is 27 kcal per hundred grams, which is slightly less than this value for fresh. And if you compare one of the same cabbage salad in terms of calories, adding apples and beets to it and changing only the state of the cabbage, you will notice that the gap between them has grown. For the fresh cabbage option, the calorie content will be 91 kcal, while for the sauerkraut option - 74 kcal.

Cabbage salads in the diet of those who follow the figure

Drawing a conclusion from everything that was written above, on the one hand, we can decide that everyone who carefully controls their menu should switch only to sauerkraut salads, since their calorie content is less than that of fresh salads. But by and large, a similar reduction in the "weight" of the dish can be achieved by simply adding apple cider vinegar as a dressing instead of vegetable oil or mayonnaise. But in general, there is no need to go to such extreme measures - fresh cabbage salads are not particularly "heavy" in terms of calories, even if you add seafood or meat to them. For example, the calorie content of coleslaw with tuna, cucumbers, olives and a boiled egg will give out about 142 kcal, but the satiety of this variation is higher than that of an empty coleslaw, and there is not a single harmful component that strikes the figure. And for a simple vegetable salad with cabbage, pepper, cucumber and herbs, the “weight” will show only 103 kcal. Therefore, it is possible with a clear conscience to replace sauerkraut with fresh. Moreover, sauerkraut is not allowed for people with high stomach acidity and acute stages of gastritis and peptic ulcer, just like vinegar.

Cabbage, unpretentious to those low temperatures that are typical for most Russian territories, has long been the main vegetable on the tables of Russians. They ate it fresh, cooked soups with it, stewed it and salted it for the winter. Sauerkraut, in which all its useful qualities were preserved to the maximum, helped to survive the winter without beriberi. But the biggest benefit is from fresh cabbage, which is eaten in the form of salads.

USEFUL PROPERTIES OF FRESH CABBAGE

The maximum amount of nutrients is found in fresh, well-ripened cabbage. The average fat content in this vegetable is from 0.16 to 0.67%, carbohydrates - from 5.25 to 8.56%, protein compounds - from 1.27 to 3.78%. Cabbage also contains mineral salts of manganese, iron, sulfur, zinc, phosphorus, calcium and potassium, other trace elements, phytoncides, enzymes, organic acids, including tartronic acid. Cabbage contains easily soluble sugars - glucose, sucrose and fructose. Especially cabbage has a lot of vitamin C, beta-carotene, B vitamins, but besides this, it also contains a rare vitamin U, which has a curative effect on gastric and intestinal ulcers, gastritis, ulcerative colitis, stimulating peristalsis and activating the intestines. It helps to speed up the metabolism and a large amount of fiber, which is contained in cabbage leaves. Cabbage is a low-calorie vegetable, 100 g contains only 24 to 30 kcal, its energy value is directly dependent on how much and what mineral salts it contains, and this, in turn, depends on the composition of the soil and the fertilizers used. The average value is usually taken as 27 kcal. Cabbage promotes the removal of cholesterol, and under the action of tartronic acid, carbohydrates are not processed into fat cells, but are absorbed in the body. Due to its low calorie content and benefits, fresh cabbage is part of many effective diets. To reduce the calorie content of fresh cabbage salad, instead of vegetable oil, you can use a mixture of olive oil, lemon juice and a small amount of honey.

CALORIE IN SALAD AND FRESH CABBAGE

The use of vegetables in the form of salads allows you to make them not only tastier, but also diversify your diet, making it more complete. A delicious salad is also prepared from fresh cabbage, adding grated carrots to it, a vegetable no less healthy. If to prepare such a salad, take 100 g of cabbage and 30 g of grated carrots, and use a teaspoon of sunflower or olive oil for dressing. The calorie content of such a serving of salad weighing 140 g will be about 126 kcal, or 90 kcal / 100 g. You can add chopped bell pepper to this salad, it contains the same calories as cabbage. Cabbage salad with the addition of a grated apple is very tasty, this does not affect the calorie content, but the taste of the dish is noticeably improved.

CABBAGE AND CUCUMBER SALAD

HOW TO PREPARE THE DISH "CABBAGE AND CUCUMBER SALAD"

Finely chop the cabbage.
Cut the cucumber into strips, add to the cabbage.
Finely chop the dill and add to the vegetables.
Dress the salad with oil, mix.

Enjoy your meal!

INGREDIENTS OF THE CABBAGE AND CUCUMBER SALAD RECIPE:

Cabbage - 350 gr.
Cucumber - 200 gr.
Olive oil - 10 gr.
Dill - 10 gr.

Nutritional value of the dish "Cabbage and Cucumber Salad" (per 100 grams):

Calories: 38.3 kcal.

Proteins: 1.4 gr.

Fats: 1.9 gr.

Carbohydrates: 4 gr.

Servings: 5

COMPONENTS AND CALORIES OF THE RECIPE "CABBAGE AND CUCUMBER SALAD"

(the calorie and bju data are calculated approximately, excluding uvarki and uzharki)

Product	Measure	Weight, gr	Bel, gr	Fat, gr	Ang, gr	Cal, kcal
White cabbage	350 gr	350	6.3	0.35	16.45	94.5
cucumber	200 gr	200	1.6	0.2	5.6	30
olive oil	10 gr	10	0	9.98	0	89.8
dill	10 gr	10	0.25	0.05	0.63	3.8
Total		570	8.2	10.6	22.7	218.1
1 portion		114	1.6	2.1	4.5	43.6
100g		100	1.4	1.9	4	38.3

Ingredients:

White (or Beijing) cabbage - 500 g;
Fresh cucumber - 2-3 pieces;
green onion;
Cockerel;
Dill;
3 art. l. olive oil;
0.5 st. l. 9% vinegar;
Sugar and salt to taste.
We go on a diet.

There comes a time when the reflection in the mirror ceases to please, favorite things become small, and on the beach you no longer want to get naked and sunbathe. Then many people decide to change their lifestyle in order to get rid of excess weight. And in addition to physical activity, without which healthy weight loss, no matter how hard you try, but impossible, you also need to adjust your diet.

High-calorie foods and dishes prepared from them are excluded from consumption. Low calorie diets come to the rescue. It is worth remembering that fasting is not the best way to restore harmony to your figure or maintain it. So you can only harm yourself and spoil your metabolism.

Cabbage is a low calorie saver

Alternatively, during the diet, you can cook and eat cabbage salad as much as you like, the calorie content of which is at one of the lowest levels - only 28 kcal per hundred grams. This salad serves as an appetizer at any time when you want to have a snack. In addition, it is prepared quickly and very easily.

To diversify the diet in cabbage salad, you can add carrots, which also have a low calorie content. But for better absorption of carrots, vegetable oil must also be added to the salad. The calorie content of such a fresh salad, of course, will increase, but not to a critical level. In addition, vegetable oil helps to cleanse the body, which, with a diet aimed at losing weight, is by no means superfluous, but, on the contrary, one of the main ones.

A unique product in dietology can be called sea kale, the calorie content of salad from which is only 6 kcal per 100 g.

In second place in terms of calories is Beijing cabbage, which contains only 12 kcal. In any salad, it is she who can replace the white relative. True, in terms of the content of vitamin C, Beijing is inferior to it, but contains a number of other vitamins, such as B12, B6, B2, B1 and PP.

Cabbage salad with cucumber "Freshness", the recipe of which is given below, is also low in calories.

But the famous salad of crab sticks with the addition of cabbage will already be much more high-calorie, since the crab delicacy, although it contains a large amount of protein, carbohydrates and calories, it already contains more. In addition, such a dish is most often seasoned with mayonnaise, which is completely forbidden for those who are on a diet.

The high benefit of vitamin coleslaw for the body as a whole allows us to say that this dish is a real salvation for losing weight people, since along with low calorie content, it is rich in useful substances that are simply irreplaceable for the human body. A person who eats such food will look healthier than one who simply exhausts himself with hunger strikes.

The tomato, which is sometimes added to a salad, is at the highest level of calories among vegetables, so some weight loss people exclude it from their diet. This is the case when the diet is very strict.

White cabbage, unlike its other relatives, is more high in calories, but not so much that it should not be eaten. And sauerkraut can generally be called a negative calorie food, since it takes more energy to digest it than it brings into the body.

The well-known vitamin seaweed salad, in addition to its low calorie content, is also extremely useful. Now it is in all stores, so if there is an unbearable desire to eat it, then you need not be afraid of extra calories, follow your desires and buy it boldly, since, apparently, the body is deficient in iodine.

salad preparation process

So, you can proceed directly to the preparation of cabbage salad.

Wash the cabbage, finely chop, add sugar, salt, vinegar and knead a little with your hands.
Wash cucumbers and all herbs.
Cut the cucumbers into thin strips, chop the greens, mix everything with cabbage. Season with olive oil.

A light and healthy low-calorie kale salad is ready.

You can cook this dish at any time as a snack or instead of dinner for those who follow their figure. Such a salad will not harm, but rather support the body during a diet.

Proper nutrition is the key to a healthy human body. To maintain health, we need to regularly receive as many vitamins and nutrients as possible, which we can get in various products, such as vegetables, fruits, meat, etc.

Cabbage is an exceptional product that contains a huge amount of various vitamins and minerals that are vital for a person, and at the same time, it is a low-calorie product.

Available vitamins in fresh cabbage: vitamin A (necessary for vision and bones), B vitamins, namely B1 (normalizes the cardiovascular system), B2 (famous for regenerative properties), B5 (promotes the production of cellular energy), B3 (important for the normal functioning of organs), and also phosphorus, potassium, calcium, zinc, magnesium, manganese, iodine, iron, sulfur, fiber, fats, folic and pantothenic acid, fructose and vitamin K (normalizes metabolism in connective tissues). The main feature is that it contains a record amount of vitamin C, as well as the presence of vitamin U in its composition, which promotes the healing of stomach ulcers. This vitamin has a very positive effect on the entire digestive system of the body.

Types of cabbage and its calorie content

Interesting! There are a huge number of varieties of this plant - more than fifty species. The most popular are: white, cauliflower, sea, red, Peking, Brussels, Chinese cabbage and broccoli.

Since this vegetable is very useful, and its calorie content is very low (28 kcal per 100 grams of product), cabbage becomes one of the main ingredients in the diet of people who follow a diet for various reasons, such as the desire to lose weight, clean organism, etc. calories finished vitamin kale salad slightly higher. It all depends on the additional ingredients.

Seaweed has become the most popular in nutrition, since its calorie content is only 6 kcal. After it, Beijing cabbage is also popular, which contains 12 kcal. White cabbage, unlike other varieties of this vegetable, is more high in calories. But it is richest in vitamin C and B vitamins. And this pickled vegetable contains 19 kcal, but when it is digested, it takes more energy than it can bring to the body. Therefore, it is also called a “negative calorie” product.

Salads with white cabbage, depending on the additional ingredients, also have different calorie content. For example, if it is diluted with carrots, then the nutritional value of such a dish will be 50.2 kcal, and if we add vegetable oil, we will get 67.9 kcal per 100 grams of product. So we know what will be calorie vitamin salad per 100 grams.

Main properties and benefits

Consider the main points:

after a slight temperature treatment of cabbage, the content of ascorbic acid increases in it, which occurs due to ascorbigen, which is converted into vitamin C;
improves metabolism;
tartronic acid, which is part of this product, has anti-sclerotic properties, and also prevents the deposition of fats and cholesterol (to preserve tartronic acid in a vegetable, it should not be heat treated);
due to the high content of choline, normalizes metabolic fat processes in the body;
phytoncides, which are present in its composition, adversely affect many harmful microbes, including tubercle bacilli;
fiber normalizes the functioning of the intestines, promotes the removal of toxins.

With this product, people came up with various salads to maintain the effectiveness and diversity of the diet. And now we will look at a few of them.

How to cook vitamin salad from fresh cabbage?

Before disassembling, how to cook vitamin salad from fresh cabbage, we need to prepare the following ingredients:

Chinese cabbage - 500 g;
cucumber (fresh) - 3 pcs.;
green onion - a bunch;
dill, parsley - a bunch;
olive oil - 3 tbsp. spoons;
vinegar (9%) - ½ tbsp. spoons;
salt and sugar to taste.

First of all, you need to wash the cabbage and clean it of damaged leaves. Then finely chop it, add vinegar, salt and sugar, after which you need to knead it a little with your hands. Pre-washed and peeled cucumbers, cut into thin strips, chop the greens. Then mix all the ingredients and season with oil.

You can use such a salad at any time as a snack or instead of the main dinner for everyone who watches their figure. Such a dish does not harm, but on the contrary, it supports the body during various diets.

Let's consider another vitamin salad and his classic recipe. To prepare such a dish, we need the following ingredients (fresh):

white cabbage - 400 g;
carrots - 1 pc.;
apple - 1 pc. (sour varieties of apples are more suitable).

For salad dressing you will need:

sunflower oil - 2 tbsp. spoons;
lemon juice - 1 teaspoon;
sugar - ½ teaspoon;
salt and pepper.

By vitamin kale recipe first you need to finely chop the cabbage, then add carrots cut into long slices, or grated on a coarse grater.

After that, peel the apples and remove excess elements from them (core with stones, stalk), and also grate on a coarse grater. Next, combine sunflower oil, lemon juice, sugar, and add salt and pepper to taste. You can even experiment with dressing, for example, replace lemon juice with apple cider vinegar, previously diluted with water, and you can also add Dijon mustard. The resulting mixture should be well mixed.

Such a salad can even be rolled into jars so that your favorite and very healthy salad is always ready to eat, at any time, regardless of the season.

The technology of preparation of salad "Vitamin" very simple, and, nevertheless, it is extremely useful, therefore it is very popular in almost every house, with every housewife. This dish can be found both on the festive table and in the usual daily diet.