Cabbage vs Spinach: Which is Better for Boosting Blood Folate Levels?

Cabbage vs Spinach: Which One Can Boost Your Blood Folate Levels Better?

Which leafy green wins the battle for boosting blood folate – Cabbage or Spinach? Prepare to fuel your body with goodness.

Inside the body, every cell needs a good dose of folate to play its part in the DNA synthesis right?

But the real question is, when it comes to loading up on this nutrient, should you be reaching for the cabbage or diving into a plate of spinach?

Let’s compare and find out which leafy green deserves a top spot in your quest for a folate-rich diet.

What’s This Folate Thing Anyway?

Before we compare both cabbage and spinach, let’s see why folate matters.

Also known as vitamin B9, folate is a water-soluble vitamin.

Folate matters for a whole bunch of reasons, but here are some of the big ones:

  • Building and repairing your body’s DNA
  • Making healthy red blood cells
  • Preventing neural tube defects
  • Folate may also boost your mood and reduce your risk of depression

Getting enough folate is especially important during periods of rapid cell division, like during pregnancy or adolescence.

We already know that there are many foods that contain folate, but talk of folate richness, our main focus is comparing both cabbage and spinach. So first, let’s look at how much folate content is in these leafy greens: Cabbage vs Spinach.

The Folate Content in Cabbage

Raw cabbage, usually overlooked compared to other leafy veggies, packs a surprising nutritional punch.

One cup of shredded raw cabbage boasts about a folate content of 38.3 micrograms, that’s roughly 10% of the Daily Value (DV) for adults and children.

But, here’s the thing – the folate content in cabbage may be affected by cooking methods.

So, does this mean it’s better to eat raw cabbage for those who like folate?

Cooking experts may argue that sautéing or gently boiling cabbage can preserve its folate content much better than other methods.

However, for those who enjoy the satisfying crunch of raw cabbage in salads, but don’t worry – you’re still reaping valuable folate benefits.

The Folate Content in Spinach

Now, let’s turn our attention to spinach – a leafy green well-known for its nutritional density.

A cup of cooked spinach delivers approximately 165 mcg of folate per 100 grams (roughly 1 cup cooked).

This translates to 33% of the DV for adults, 53% for pregnant women, and a whopping 66% for women planning pregnancy. But the story doesn’t end there.

Unlike cabbage, cooking spinach actually increases the bioavailability of its folate, making it easier for your body to absorb this nutrient.

Spinach has its own set of folate-friendly characteristics.

This could potentially tip the scale in favor of spinach when it comes to maximizing folate absorption.

Cabbage vs Spinach: Nutritional Profile Compared

To know which leafy green has the most folate, we need to consider not only folate levels but also the overall nutritional profile of these leafy greens – we need to think about all the vitamins and minerals as well.

Cabbage, known for its versatility, offers a medley of nutrients, such as fiber, vitamin C, and vitamin K.

While spinach, on the other hand, contributes not only folate but also iron, magnesium, and a plethora of antioxidants.

Ultimately, the “winner” depends on your specific needs. If pure folate boost is your goal, cooked spinach might be the best option.

But if you seek a broader nutrient profile and you want to enjoy raw textures, cabbage can be a fantastic choice.

Choosing Between Cabbage and Spinach

Alright, decision time. Think about what your body needs.

Does one of these veggies tick more of your health boxes? Also, taste matters! Do you prefer the crunch of cabbage or the leafy goodness of spinach? And hey, availability and cost might play a part too.

So, who wins the folate fight? It’s a close call! Spinach packs a bigger folate punch after cooking, but cabbage is still a great option with a significant folate boost when cooked.

Plus, both cabbage and spinach, offer other benefits like vitamins and fiber.

Both cabbage and spinach are excellent sources of folate, but spinach generally comes out on top for boosting blood folate levels.

Here’s a breakdown.

Folate content:

  • Cooked Spinach: 165 mcg (µg) of folate per 100 grams (g)
  • One cup of shredded raw cabbage: 38.3 µg of folate


  • Spinach’s folate is in a more bioavailable form, meaning it’s easier for your body to absorb.
  • *Cabbage’s folate is slightly less bioavailable, but still provides a good source of this nutrient.

Therefore, while cabbage is a good source of folate, spinach is a better choice for quickly and effectively boosting your blood folate levels due to its higher content and easier absorption.

Incorporating both veggies into your diet is ideal for a diverse nutrient profile and overall health benefits.

Cooking Methods and Folate Preservation

Alright, You’ve picked your veggie, now let’s cook it up! But hold on – does cooking affect the folate?

Yes, it does. But don’t worry, we’ve got some tips to keep that folate intact while making your favorite cabbage or spinach dishes.

Steaming vegetables are excellent ways to preserve folate.

Microwaving and boiling can lead to more folate loss. So here are some delicious meal ideas:

  • Sautéed cabbage with garlic and spices.
  • Steamed spinach salad with a lemon vinaigrette.
  • Creamy spinach pasta with whole-grain noodles.

Eating Right for Folate

While cabbage and spinach are great sources of folate, keep it in mind that they shouldn’t be your only sources.

To get the most folate possible, try to include other folate-rich foods in your diet, such as:

  • Kale
  • Romaine lettuce
  • Arugula
  • Lentils
  • Black beans
  • Chickpeas
  • Grapefruits
  • Cereals

Practical Tips for Folate-Rich Diet

Here are some of the simple ways to boost your folate intake:

  • Make a smoothie with spinach, bananas, and berries.
  • Add chopped cabbage to salads, soups, and stir-fries.
  • Enjoy a lentil soup with whole-grain bread.

Practical Tips for Boosting Folate Intake

Now, let’s talk about how to easily include cabbage and spinach in your daily meals for a healthy dose of folate.

  1. Mix and Match. Combine cabbage and spinach in salads or stir-fries for a double dose of folate and a burst of flavors.
  2. Smoothie Boost. Toss a handful of fresh spinach into your morning smoothie.
  3. Sautéed Sensation. Lightly sauté cabbage and spinach with garlic and olive oil for a simple yet delicious side dish.
  4. Stuffed Delight. Create nutrient-rich stuffed cabbage rolls or spinach and feta-stuffed mushrooms for a satisfying meal.

As we come to the end of this post, let’s remind ourselves a little about the few things we’ve discussed.

Key points to remember:

  • One cup of shredded raw cabbage has about 38.3 mcg of folate (10% DV for adults), but cooking methods affects its bioavailability.
  • One cup of cooked spinach has around 165 mcg of folate (33% DV for adults), and cooking actually increases its bioavailability.
  • Folate in cabbage is slightly less bioavailable than in spinach, but steaming or sautéing can preserve it.
  • Folate content in spinach is readily absorbed by the body due to its specific form and cooking further improves its accessibility.
  • Cabbage provides significant fiber, vitamin C, and vitamin K.
  • Spinach delivers other nutrients like iron, magnesium, and antioxidants.
  • Personal preferences and dietary needs should be considered when choosing between cabbage and spinach.

Thus, drawing the conclusion that both cabbage and spinach are good sources of folate and beneficial for boosting blood folate levels, despite in different ways, takes into account all these factors.


In the cabbage vs spinach folate comparison, spinach emerges as the winner.

Cabbage, though in the raw form,
still provides your body with the right amount of folate it needs, and spinach, also takes the lead in folate content, due to it’s bioavailability and nutritional density.

The real success lies not just trying only one or two healthy foods, but also mixing it up with different types of foods to get all the nutrients you need from a balanced diet.

Remember, personal preferences, dietary needs, and cooking styles all contribute to your nutritional journey.

Whether you lean towards the crisp freshness of raw cabbage or the versatility of cooked spinach, both can be valuable additions to a folate-conscious diet.

So, why not enjoy the best of both veggies and let your taste buds and health reap the rewards.

If you’d like to learn more about folate, here are additional resources:

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