Cabbage is one of the lowest-calorie vegetables you can eat. It is versatile, affordable, and packed with important nutrients. Understanding how many calories are in cabbage can help you make better choices for weight management, meal planning, and overall health.
This guide explains cabbage calories by type, serving size, and cooking method. It also covers its nutritional benefits and how to use it in a healthy diet.
Calories in Raw Cabbage
On average, raw cabbage is very low in calories. The exact number depends slightly on the variety, but the differences are small.
Approximate calories in raw cabbage:
- 100 grams of raw green cabbage: around 25 calories
- 1 cup of shredded raw green cabbage: around 20–22 calories
- 1 leaf of raw green cabbage (medium size): around 5 calories
Red cabbage is similar:
- 100 grams of raw red cabbage: around 28 calories
- 1 cup of shredded raw red cabbage: around 25 calories
Savoy cabbage and Napa (Chinese) cabbage are also low in calories, usually in the same range of 20–30 calories per 100 grams.
Because cabbage contains a lot of water and fiber, you get a large volume of food for very few calories. This makes it an excellent choice for people watching their weight or trying to increase food volume without adding many calories.
Calories in Cooked Cabbage
Cooking cabbage changes its volume but not its calorie density very much. When cabbage is boiled, steamed, or sautéed with minimal fat, it remains a low-calorie food.
Approximate calories in cooked cabbage (plain, no added fat):
- 100 grams of boiled or steamed cabbage: around 22–24 calories
- 1 cup of cooked cabbage: around 30–35 calories
The calorie difference between raw and cooked cabbage mostly comes from changes in water content and density. A cup of cooked cabbage weighs more than a cup of raw cabbage, so the calories per cup are slightly higher, but the calories per 100 grams stay similar.
The main factor that raises calorie content is what you add during cooking. Oil, butter, bacon, sugar, or creamy sauces can quickly increase the calorie total of a cabbage dish.
How Cooking Methods Affect Calories
Cabbage itself is low in calories, but the cooking method matters a lot:
- Boiled or steamed cabbage: Lowest in calories, as long as you do not add fats or sugar.
- Stir-fried cabbage: Still healthy, but calories increase if you use a lot of oil. One tablespoon of oil adds around 120 calories.
- Braised cabbage with bacon or sausage: Can become high in calories and fat due to added meats and fats.
- Creamed cabbage or cabbage in cheese sauces: Higher in calories from cream, milk, and cheese.
If you want to keep cabbage dishes low in calories, use small amounts of healthy fats and rely on herbs, spices, vinegar, and citrus for flavor.
Cabbage Varieties and Calorie Differences
Different types of cabbage have slightly different nutrient profiles, but their calorie contents are quite similar.
Common cabbage types:
- Green cabbage: The most common type. About 25 calories per 100 grams.
- Red cabbage: Slightly sweeter and richer in antioxidants. About 28 calories per 100 grams.
- Savoy cabbage: Has crinkled leaves and a milder taste. Around 27 calories per 100 grams.
- Napa (Chinese) cabbage: Tender leaves and mild flavor. Around 16–20 calories per 100 grams.
While Napa cabbage tends to be slightly lower in calories, the differences are small. For most people, any type of cabbage can fit easily into a low-calorie diet.
Other Nutritional Benefits of Cabbage
Calories are only part of the story. Cabbage is also rich in vitamins, minerals, and beneficial plant compounds.
Key nutrients in cabbage include:
- Vitamin C: Supports immune function and skin health.
- Vitamin K: Important for blood clotting and bone health.
- Folate: Essential for cell growth and especially important during pregnancy.
- Fiber: Supports digestion, helps you feel full, and may aid in weight control.
- Antioxidants: Red and purple cabbages contain anthocyanins, while all cabbages contain sulfur-based compounds like glucosinolates.
Because cabbage is low in calories but rich in these nutrients, it is considered a nutrient-dense food. This means you get a lot of nutrition for very few calories.
Cabbage and Weight Management
Cabbage is an excellent food for people who aim to manage or reduce their weight. Its low calorie content and high fiber content make it very filling.
Cabbage can support weight goals in several ways:
- High volume, low calories: You can eat large portions without consuming many calories.
- Fiber content: Helps control appetite and supports stable blood sugar.
- Versatility: Works in salads, soups, stir-fries, and side dishes, so it can easily replace higher-calorie foods.
However, cabbage alone will not cause weight loss. It should be part of an overall balanced diet with appropriate portions and regular physical activity.
Healthy Ways to Use Cabbage
Because cabbage is so low in calories, you can use it in many dishes to increase volume and nutrients.
Some healthy, low-calorie uses for cabbage include:
- Raw in salads or coleslaw with light dressings.
- Shredded into soups and stews for added bulk and fiber.
- Lightly stir-fried with a small amount of oil and lots of vegetables.
- Roasted with a light drizzle of oil and seasonings.
- Used as a wrap or leaf in place of tortillas or bread in some dishes.
Pair cabbage with lean proteins like beans, tofu, fish, or skinless poultry, and whole grains like brown rice or quinoa, for a balanced, nutrient-rich meal.
Frequently Asked Questions About Cabbage Calories
How many calories are in a cup of shredded cabbage?
A cup of shredded raw green cabbage typically contains about 20–22 calories. A cup of shredded red cabbage is slightly higher, around 25 calories. The exact number can vary slightly depending on how tightly the cabbage is packed and its water content.
Is cooked cabbage higher in calories than raw cabbage?
The cabbage itself does not gain calories from cooking. However, a cup of cooked cabbage usually contains more cabbage by weight than a cup of raw cabbage, so it may have more calories per cup. Also, added oils, butter, meats, or sauces during cooking can significantly increase the calorie content.
Is cabbage good for weight loss diets?
Yes. Cabbage is low in calories and high in fiber, making it very filling. It is useful in weight loss diets because you can eat generous portions without consuming many calories. It should be part of an overall balanced plan that includes a variety of vegetables, lean proteins, and whole grains.
Does red cabbage have more calories than green cabbage?
Red cabbage has only slightly more calories than green cabbage, usually just a few extra calories per 100 grams. The difference is small and not significant for most diets. Red cabbage may offer extra antioxidant benefits due to its deep color.
Are cabbage-based diets, like “cabbage soup diets,” healthy?
Very restrictive cabbage-based diets are usually not recommended long term. While cabbage is healthy and low in calories, diets that rely mostly on one food are often lacking in protein, healthy fats, and other nutrients. It is safer and more sustainable to include cabbage as one component of a varied, balanced eating pattern rather than relying on it as the main food source.