How Many Calories And Carbs In Cabbage? | Crisp Facts Guide

Here’s the quick math behind that opening line, then a practical breakdown you can use at the store and in the kitchen. Everything below sticks to measured amounts so you can plan portions without guesswork.

Calories And Carbs In Cabbage: Per 100 Grams And Per Cup

Nutrition databases list raw green cabbage at roughly 25 kcal with 5.8 g of carbohydrate per 100 g, including about 2.5 g fiber and 3.2 g sugars. A heaping cup of shreds is close to 89 g, which lands near 22 kcal and 5 g carbs. Red heads skew slightly higher in sugars and vitamin C. Napa leans lighter. Fermented styles sit in a similar calorie band but bring sodium that can swing by brand.

Quick Reference Table (Per 100 Grams Unless Noted)

The table keeps to three columns for fast scanning. Use it to compare styles side by side.

Type / Serving	Calories	Carbs (g)
Green, raw (100 g)	~25	~5.8
Red, raw (100 g)	~28–31	~7.0–7.4
Napa, raw (100 g)	~12–16	~2.2–3.0
Green, shredded (1 cup ≈ 89 g)	~22	~5.0
Boiled/steamed, drained (100 g)	~23	~5.5
Sauerkraut, canned/drained (100 g)	~19–22	~4.3

Those ranges line up with federal references like the FDA raw vegetables table and the USDA’s produce materials. For a produce-specific overview straight from the source, see the USDA SNAP-Ed cabbage guide. If you’re dialing in fiber targets, skimming a primer on recommended fiber intake can help you plan the rest of the plate.

What Counts As A Typical Portion?

Most people eat cabbage shredded, sautéed, braised, or tucked into ferments. A cup of shreds is a common side. A large leaf wraps a taco or burger. A cooked serving often lands around half a cup. Since density shifts when you cook it, weight beats volume for accuracy. That said, the ballpark below gets you close enough for day-to-day tracking.

Heaping Cup Of Shreds

Figure on ~89 g per heaping cup of raw shreds. That cup nets ~22 kcal, ~5 g total carbs, ~2 g fiber, and ~3 g net carbs. Toss with a teaspoon of oil and you add ~40 kcal. Swap oil for a light vinaigrette and you might land closer to ~20–30 kcal extra, depending on the pour.

One Big Leaf

Leaves vary a lot. A large leaf from a mid-size head sits near 25–35 g after trimming the rib. That’s ~6–9 kcal, ~1.5–2 g total carbs, and roughly half a gram of fiber. Two leaves make a tidy wrap for pulled chicken or beans without blowing your carb budget.

Cooked, Drained

Boiled or steamed cabbage slumps down and takes up less space in the cup. A half-cup cooked portion weighs near 75 g, lands around ~18–20 kcal, and packs ~4 g total carbs with ~1.5–2 g fiber. A knob of butter or a drizzle of oil changes the math far more than the cabbage itself, so measure the add-ons.

Net Carbs, Fiber, And Glycemic Fit

Net carbs drop once you subtract fiber. For raw green cabbage at ~5.8 g total carbs and ~2.5 g fiber per 100 g, you’re near ~3.3 g net. Red varieties run a touch higher on sugars but still sit low compared with starchier sides. That’s why slaw shows up in low-carb meal plans so often. Swap sweet dressings for a tangy mix and the numbers stay tidy.

Where The Carbs Come From

Most of the carbohydrate is simple sugars plus some starch-like components that soften with heat. Cooking breaks down the crunch and can make the flavor sweeter. That can nudge portions higher, so plate intentionally if you’re counting.

Fiber Per Serving

Two cups of raw shreds often hit ~4–5 g of fiber. That pairs well with lean protein and a fatty topping to keep you full. It also plays nicely with other brassicas like broccoli and Brussels sprouts, if you like a mix on roast night.

Varieties And How They Compare

Green heads are the baseline most recipes use. Red heads bring deeper color and a shade more sugars. Napa (Chinese) cabbage tastes lighter and cooks in a flash. Fermented styles like sauerkraut and kimchi give you similar calories and carbs with a big swing in sodium. That can help or hinder, depending on your day’s totals.

Green

Per 100 g: ~25 kcal, ~5.8 g carbs, ~2.5 g fiber. This is the workhorse for slaw and braise. It stands up to heat and holds bite if you don’t overcook it.

Red

Per 100 g: ~28–31 kcal, ~7 g carbs, ~2 g fiber. Great raw for color pop. Acidic dressings help keep that purple hue from dulling after you slice.

Napa

Per 100 g: ~12–16 kcal, ~2–3 g carbs, ~1–2 g fiber. The leaves are tender, the ribs juicy, and the stir-fry time short. It’s a smart pick when you want volume without much energy.

Table Of Common Portions And Net Carbs

Use this to budget sides and toppers. Net carbs = total carbs minus fiber.

Portion	Total Carbs (g)	Net Carbs (g)
Raw shreds, 1 cup (~89 g)	~5.0	~3.0
Raw shreds, 2 cups (~178 g)	~10.0	~6.0
Cooked, 1/2 cup (~75 g)	~4.0	~2.2
1 large leaf (~30 g)	~1.7	~1.2
Sauerkraut, 1 cup (drained)	~6–7	~5–6

Cooking Moves That Change The Numbers

Dressings And Oils

One tablespoon of oil adds about 120 kcal. A teaspoon adds about 40. That single choice shifts a slaw side from ultra-light to moderate. Use a measured drizzle, then boost flavor with acid (vinegar, citrus), heat (mustard, chili), or crunch (seeds) rather than pouring more fat.

Heat And Water Loss

Cooking drives off water and concentrates sugars a bit. The calorie count per 100 g barely moves, but spoonfuls get denser. If you serve by volume, cooked scoops often deliver more grams than raw scoops.

Fermentation And Sodium

Fermenting doesn’t raise calories in a big way. The swing comes from salt and any sugar used to start the process. Canned kraut can be low or high in sodium. Tasting before you salt the rest of the dish keeps the meal balanced.

Smart Swaps And Serving Ideas

Low-Calorie Slaw

Toss shreds with lemon, a teaspoon of oil, and cracked pepper. Add grated carrot and a spoon of Greek yogurt if you like it creamy. That keeps the side under 70 kcal per cup.

Leaf Wraps

Blanch large leaves for 30 seconds to soften the rib, then wrap lean meat, tofu, or beans. It’s sturdy enough to hold fillings and light enough to pair with a richer sauce.

Speedy Stir-Fry

Use napa for quick heat. A hot pan, a splash of soy, and sliced scallions give you a lightning-fast side that suits rice bowls and noodle nights.

Label Checks And Reliable Sources

Produce has no label, so data comes from reference tables and lab-tested entries. For policy and vegetable averages, see the FDA raw vegetables table. For seasonality, storage, and safe handling, the USDA SNAP-Ed cabbage guide is handy.

FAQs People Usually Ask Themselves (Answered In Plain Terms)

Is Red Always Higher In Carbs?

It’s a touch higher per 100 g, mostly from natural sugars. In real plates, that gap is tiny. Pick the one you enjoy and size your portion.

Do You Count Net Carbs Or Total?

That depends on your tracking approach. If you count net, subtract fiber from total. For raw green cabbage, that often lands near ~3 g net per 100 g.

What About Sauerkraut?

Calories stay low. Carbs sit near 4–5 g per 100 g, with net carbs only slightly lower. Sodium can be steep, so scan the jar and rinse if needed.

Bottom Line On Cabbage Portions

Per 100 g, raw green cabbage sits near 25 kcal and 5.8 g carbs. A heaping cup of shreds lands near 22 kcal and ~5 g carbs, with about ~3 g net. Red runs a bit higher; napa runs lower. Dressings move the needle more than the vegetable. Measure the pour, keep the veg generous, and you’ll have a side that fits nearly any plan.

Want a deeper dive into energy balance and serving sizes? Try our calories and weight loss guide for step-by-step math.