Cabbage salad is low in calories. Light cabbage salad "freshness"

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

Having drawn 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.

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.

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.

1. Wash the cabbage, finely chop, add sugar, salt, vinegar and knead a little with your hands.
2. Wash cucumbers and all herbs.
3. 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.

The beneficial properties of vegetables have long been disputed by no one. Without the vitamins that they contain, the body feels bad. Therefore, whether we like greens or not, we need to eat them more often to prevent health problems. But in winter, vegetables are expensive. Not everyone can afford fresh tomatoes, cucumbers, radishes. Then such a “winter” vegetable as cabbage comes to the rescue. White heads of cabbage are removed from the garden at the very end of autumn, with the first frosts. That helps us out throughout the winter coleslaw. We will study its calorie content in this article. You can not ignore the beneficial properties of this dish. What are they? What should be added to the salad to make it even healthier? And what ingredients in the dish should be avoided if we want to stay slim? Read about all this in our article.

her majesty cabbage

Modern national cuisines are simply unthinkable without potatoes and tomatoes. But these two products became known in Europe only after the discovery of America! As well as zucchini (overseas), sunflower and many others, vegetables, root crops and fruits that are now familiar to us. What did our ancestors eat in the old days? Chronicles report on the huge areas occupied by "skit". This vegetable was on the tables of Europeans at any time of the year and in different forms - boiled, stewed, fried, pickled. And, of course, fresh. Cabbage was so valued that it was called the "queen of all vegetables." But salads began to cook relatively recently. Rather, they were eaten by the ancient Romans, but the northern Europeans treated them coolly, considering them to be cattle feed. Cabbage salad, whose calorie content is very low, was not perceived as food. The vegetable was added to soups or fermented for the winter, using the product as a side dish. But times have changed, and since the 18th century, salads have become fashionable in Russia.

Useful properties of cabbage

This vegetable was used not only for food, but also used in folk medicine. Before considering the calorie content of coleslaw, let's explore the beneficial properties of the main component of the dish. Firstly, this vegetable contains a unique vitamin - U, which has a beneficial effect on the treatment of stomach ulcers and gastritis with high acidity. Our grandmothers knew: if you attach a fresh cabbage leaf to an abscess, the puffiness will be removed as if by hand. Russians without fail fermented this vegetable for the winter. At that time, nothing was known about vitamin C, but people noticed that cabbage protects against scurvy. The vegetable also normalizes blood pressure, relieves headaches, and removes harmful substances from the body. Cabbage has mild laxative properties. A large amount of coarse dietary fiber in a vegetable helps to bring blood sugar levels back to normal, cleanse the intestines, and stimulate appetite. Cabbage is so easy to digest that it can even be given to children.

Who needs to eat kale salad often

The calorie content of this delicious snack is so low that it should be consumed frequently in dietary meals. If you're a diabetic, you too need to indulge in kale salad more often. With indigestion, as well as ulcers and gastritis, this light snack will be a real salvation. Do you suffer from frequent constipation? And here you will be helped by white cabbage. It gently cleanses the intestines of toxins, normalizes the digestion process. White cabbage contains methylmethionine, which will help heal mucous membranes. Vitamins C and P, which are contained in different types of this vegetable, will make blood vessels strong. For cores, red cabbage will be more useful. But broccoli does not cause bloating and laxative effect. Green, pink or white kohlrabi is ideal for salads. This is a storehouse of vitamins. Beijing cabbage is very tender and tasty. As a rule, snacks are also prepared from it.

Energy value of different varieties of cabbage

It's hard to believe, but there are about a hundred species of this vegetable. Therefore, it is impossible to answer unambiguously the question of what calorie content cabbage salad has. The most nutritious are Brussels sprouts and kohlrabi. Beet-like cabbage contains 43 kilocalories per hundred grams of the product. Small cabbages originally from Belgium are only one behind kohlrabi. Broccoli and cauliflower have a calorie content of 30 kcal. But in our kitchen, white (actually light green) large heads of cabbage are more popular. They contain 27 kcal. In red-headed form - twenty-four kilocalories. The leader in low energy value is Chinese cabbage. This head of cabbage, similar in appearance to a salad, contains only twelve kilocalories - almost nothing. All these data refer to fresh vegetables. If you freeze them, then the energy value of the product will decrease by another 2-5 units. In fried or stewed form, the calorie content of cabbage will inexorably increase due to the addition of fats. On average, it will be sixty units.

Fresh cabbage salad: calories

If you want to lose weight, you should refrain from fermented product. The fact is that salts bind fluid in the body, which leads to swelling, especially if you are overweight. But even if we study the energy value of fresh cabbage snacks, we will need to take into account other components of the dish. For example, the calorie content of cabbage and cucumber salad will be 38 kilocalories. And if instead of a green ingredient we add orange - a carrot - then the energy value of the snack will be fifty units. In the case of a prefabricated vegetable salad, where cabbage, cucumbers, tomatoes, green onions and dill are combined, the calorie content of such a dish will be 52 Kcal. Separately, you should consider the energy value of winter snacks. If we use sauerkraut in a salad, then the calorie content of such a dish decreases. But, as mentioned above, the benefits to the body are also reduced.

Refueling

Salad dressing plays a key role in weight loss. After all, as a rule, people use fat for dressing snacks - vegetable oil, mayonnaise, sour cream. But you can't do without the sauce. Vegetables will crunch individually, you will not get the feeling of a delicious dish. But on the other hand, if you are losing weight, you should avoid making coleslaw with butter. The calorie content of such a snack will immediately increase to 70 units. It is better to sprinkle the dish with lemon juice. Or season it with vinegar and sugar. If you already use vegetable oil, then olive oil, the first cold pressing, is best. If the house has only sunflower, then give preference to unrefined varieties.