St. Patrick’s Day Food Favorites That Pack a Nutritious Punch

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Many of us may not think of St. Patrick’s Day celebrations as containing the healthiest of party foods. However, many traditional St. Patrick’s Day foods can actually be quite nutritious.

Below are some healthy facts about some of your favorite St. Patrick’s Day foods, plus some healthy recipes as well for preparing a St. Patrick’s Day staple: cabbage. To see all of the recommended recipes below, check out the full article on


  • One large carrot has just 30 calories and three grams of sugar.
  • They’re loaded with antioxidants like beta-carotene and are linked to reduced risk of certain types of cancer and a lower risk of cataracts and macular degeneration.
  • Incorporate a source of fat to optimize absorption of the fat- soluble nutrients.


  • 22 calories and five grams of carbs per cup.
  • Packed with vitamins C and K, plus cancer-fighting antioxidants.
  • Many of the nutrients are best absorbed when cabbage is lightly steamed, as opposed to raw or long-cooked.


  • Beer contains vitamins B6 and folate, which prevent the rise of homocysteine, another risk factor for heart disease.
  • Darker beers tend to have a higher antioxidant content.
  • All types of alcohol help to raise ‘good’ HDL cholesterol and are linked to reduced risk of heart disease and heart attacks.

Crunchy Cabbage Salad by The Healthy Voyager

  • Makes 4 servings
  • Per serving: 460 calories, 23 grams fat, 2 grams saturated fat, 27 grams carbohydrate, 7 grams fiber, 3 grams sugar, 44 grams protein.

Chuck’s Cabbage Casserole

  • Makes 20 servings
  • This is a lightened-up version of a St. Patrick’s Day casserole that is always a hit. It can be made the day before and reheated to serve.
  • Per serving: 290 calories, 16 grams fat, 6 grams saturated fat, 440 mg sodium, 18 grams carbohydrates, 4 grams fiber, 6 grams sugar, 10 grams protein.

Spicy Potatoes, Cabbage & Carrots by Molly Watson for

  • Makes 6 servings
  • With a mildly spicy and extremely flavorful mix of ginger, turmeric and pepper, this dish is inspired by a traditional Ethiopian stew. It is one of those easy dishes that tastes like so much more than its individual parts.
  • Per serving: 160 calories, 5 grams fat, 1 gram saturated fat, 40 mg sodium, 27 grams carbohydrates, 5 grams fiber, 7 grams sugar, 4 grams protein.

Check out the full article with Molly’s recommended St. Patrick’s Day recipes on

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