How Many Calories Are In A Whole Cabbage? | Crisp Facts

Calories In A Cabbage Head By Size

Calorie math for a whole head starts with calories per 100 grams. Raw green types sit near 25 kcal/100 g, red leans closer to 31, Savoy lands around 27, and Napa is lighter at about 16. Head weight drives the total: a compact 1-pound head (≈454 g) will be close to 110–140 calories for green, while a big 3-pound head can push past 300 for green and higher for red.

Most supermarket heads fall in the 1–3 lb range. Large farmer’s-market showpieces can go well beyond that. Use the tables below to get a tight estimate for your kitchen math.

Whole Head Calorie Estimates (Raw)

This table assumes trimmed, raw edible portion. Calories scale linearly with weight; varieties differ slightly.

Variety & Size	Typical Head Weight	Estimated Calories
Green — Small	~1 lb (≈454 g)	~115 kcal
Green — Medium	~2 lb (≈907 g)	~225 kcal
Green — Large	~3 lb (≈1.36 kg)	~340 kcal
Red — Small	~1 lb (≈454 g)	~140 kcal
Red — Medium	~2 lb (≈907 g)	~280 kcal
Red — Large	~3 lb (≈1.36 kg)	~420 kcal
Savoy — Medium	~2 lb (≈907 g)	~245 kcal
Napa — Medium	~2 lb (≈907 g)	~145 kcal

Planning meals gets easier once you set your daily calorie needs. Then this head-by-head breakdown turns into quick portion calls during prep.

What Drives The Total Calories

Variety Differences

Red types pack slightly more carbs per 100 g, so the total creeps up as head size grows. Napa carries more water and fewer carbs, so a large oblong Napa often lands far lower than a round red head of the same weight.

Head Weight And Yield

Weight varies a lot. A common medium green head sits near 2–3 pounds and yields a big bowl of shreds for slaw night. Many cooks use a 2½-pound benchmark when a recipe calls for a “medium head,” which maps to about 9 cups shredded raw and 7 cups cooked after wilting down in the pan.

Trim And Waste

Outer wrapper leaves often come off, and cores are usually discarded. That trim is light, yet it can shave a few calories off the final plate since the edible pile shrinks a touch. If you’re counting closely, weigh before and after trimming to stay precise.

How To Estimate Calories For Your Head At Home

Method That Works In Any Kitchen

1. Weigh the whole head after removing loose outer leaves.
2. Pick the variety: green (25 kcal/100 g), red (31), Savoy (27), or Napa (16).
3. Multiply head grams by the per-100-g number and divide by 100.
4. Adjust for trim if you remove a thick core or lots of wrappers.

Quick Examples

• 1.2 kg red head → 1,200 × 31 ÷ 100 ≈ 372 kcal.
• 900 g Savoy head → 900 × 27 ÷ 100 ≈ 243 kcal.
• 1.0 kg Napa head → 1,000 × 16 ÷ 100 = 160 kcal.

Calories Change With Cooking And Sauces

Raw vs. cooked cabbage has similar calories per 100 g before add-ins. Heat knocks out water and softens texture, so a cup of cooked shreds holds more grams than a cup of raw. The big swing comes from dressings and fats: mayo slaw, butter, bacon, or oil quickly outpace the vegetable itself.

Common Add-Ins And Their Impact

• 1 tbsp mayonnaise: ~90–100 kcal.
• 1 tbsp olive oil: ~119 kcal.
• 1 strip cooked bacon: ~40–50 kcal.
• 1 tbsp vinaigrette: ~40–80 kcal depending on oil ratio.

Season boldly with acids and spices to keep flavor high without a big calorie bump: lemon, vinegar, mustard, chili flakes, garlic, or caraway all pull their weight.

Portions That Match Real Plates

Serving sizes vary by dish. Slaws and salads run light, while sautéed sides pack more grams per cup because the heat drives off moisture. Use this chart to plan.

Serving	Approx. Grams	Calories (Raw)
1 cup shredded (slaw)	~70–85 g	~18–26 (green)
1 cup chopped	~89–90 g	~22–28 (green)
½ head small green	~225 g	~55–60
½ head medium green	~450 g	~110–115
½ head medium red	~450 g	~135–140
1 cup cooked (sautéed)	~150–160 g	~38–50 (green)
1 cup Napa, raw	~100–110 g	~15–18

Buying Tips That Help With Calorie Planning

Pick The Right Size For The Meal

Cooking for two? A compact head saves leftovers. Feeding a crowd? A 2–3 lb green or red covers slaw for a party bowl. Napa is great when you want volume without a big calorie load.

Check Solidity And Shape

Look for firm, tight leaves and a heavy feel for the size. Loose, puffy heads carry more air than edible leaf, which skews portions and yields.

Yield Clues From The Store Label

Some stores list price per pound and a weight range on the shelf tag. Grab a head near your target so the final calorie math lines up with planed portions.

Nutrition Perks Beyond Calories

Cabbage brings vitamin C, vitamin K, and fiber with a low calorie price tag. Green types set a steady baseline, red adds anthocyanins, and Napa leans extra refreshing in salads and quick sautés.

Smart Ways To Add Flavor Without A Calorie Spike

• Toss shredded cabbage with citrus and a pinch of salt.
• Roast wedges and finish with a splash of vinegar.
• Sweat with onion and garlic, then add herbs and mustard.

Kitchen FAQ-Style Tips (No Long Q&A)

How Much Does A Medium Head Weigh?

Plan on roughly 2–3 lb for a medium round head in supermarkets. That range matches the yield most home recipes expect when they say “medium.”

How Many Cups Does One Medium Head Make?

About 9 cups shredded raw is a handy benchmark, which usually drops to around 7 cups once cooked down.

Can You Pre-Shred For Later?

Yes. Bag and chill the shreds. Use within a couple of days for best crunch and color.

Make It Work For Your Calorie Budget

Slot cabbage into bowls, tacos, stir-fries, and sheet-pan sides. It adds bulk and crunch, which means satisfying plates without a heavy tally. If weight loss or maintenance is the plan, a head in the fridge sets you up for quick meals that keep calories in check.

Want a deeper dive at the end? Skim our recommended fiber intake for a simple daily target that pairs well with cabbage-heavy meals.