How Many Calories Are In Green Cabbage? | Crisp Facts

Green Cabbage Calories By Portion Size

Here’s the quick view most shoppers want. Raw leaves add a tiny bump; shredded cups are light; cooked cups pack more into the bowl since heat wilts the volume.

Serving	Weight (g)	Calories
1 leaf, raw	~25	~6
1 cup, raw (shredded)	90	23
100 g, raw	100	25
1 cup, cooked (boiled, drained)	150	35
100 g, cooked (boiled, drained)	100	23
1 head, raw (approx.)	900	~225

Why The Number Changes From Raw To Cooked

The cabbage itself doesn’t “gain” energy when you cook it. Heat just shrinks water pockets, so more vegetable fits in the same cup. That’s why a cooked cup (about 150 g) lands near 35 calories, while a raw cup (about 90 g) sits closer to 23 calories based on standard reference values from USDA-sourced data and the boiled entry on MyFoodData.

Oil, butter, bacon, or creamy dressings add energy­—fast. A single teaspoon of oil adds roughly 40 calories. Measure fats in teaspoons or use a spray to keep the pan light.

Macros And Micronutrients At A Glance

Per cup raw (about 90 g), you get roughly 5 g carbohydrate, 2 g fiber, about 1 g protein, and negligible fat. Vitamin C comes through strongly, along with vitamin K and small amounts of folate and potassium. That vitamin C supports collagen and iron absorption; the NIH fact sheet lists adult targets so you can see how a portion fits your day.

Shredded into slaw or tucked under tacos, that crunch gives texture for minimal energy. Once you set your daily calorie needs, cabbage becomes an easy volume booster at meals.

Portion Guides For Real Plates

Quick Home Measures

No scale nearby? Count handfuls and common utensils. A heaped cup of shredded raw greens is close to the 90 g serving. A fist-size chunk of cooked wedges lands near 150 g. A single large leaf weighs about an ounce and change.

Smart Swaps That Keep Texture

Use raw ribbons in place of part of your noodles in stir-fries. Fold a cup into scrambled eggs. Add warm, drained shreds to grain bowls so sauces cling without soaking the plate with oil. Tiny moves like those shave calories without gutting satisfaction.

Cooking Methods And Calorie Impact

Boiling Or Steaming

Water cooking keeps the base energy low. Drain well and season after. If you want a glossy finish, add a teaspoon of oil across two servings, not one.

Sautéing

Start with a hot pan and measured fat. A teaspoon per serving is a handy ceiling for weeknights. Toast caraway or mustard seeds to get aroma without leaning on heavy sauces.

Roasting

Quarter a head, brush lightly, and roast until edges brown. The sweetness pops while the energy stays tame if you keep the oil gentle.

Close Variant: Green Cabbage Calorie Counts By Use Case

Whether you’re building slaw, a steamed side, or a pan-seared hash, the serving size is the swing factor. Here’s a simple cheat sheet to make choices on the fly.

Preparation	Typical Serving	Approx. Calories
Raw, shredded	1 cup (90 g)	23
Boiled, drained	1 cup (150 g)	35
Sautéed, 1 tsp oil added	1 cup cooked	~75
Roasted, light oil	1 cup cooked	~60
Coleslaw, light dressing	1 cup	~100–150
Coleslaw, creamy	1 cup	~200–300

How To Log It Without Guesswork

Weigh Once, Then Use Visuals

Weigh a raw cup once to see what your bowl looks like. From there, use the same bowl for repeats. For cooked, mark a line on a measuring cup so you can scoop the same height every time.

Track Fats And Sugars Separately

The vegetable stays low; the extras swing totals. A teaspoon of oil adds ~40 calories, a tablespoon of mayo adds ~90, and a sweet dressing can add more. Mix the dressing in a separate bowl, then toss lightly so you can see exactly what goes in.

Nutrition Perks Beyond Calories

Fiber For Meal Satisfaction

A cup raw brings around 2 g of fiber, which helps meals feel complete. Pair with protein—eggs, beans, tofu, chicken—for steady energy.

Vitamin C And K

Raw servings deliver around 30–35 mg vitamin C per cup and a strong dose of vitamin K, both documented in USDA-linked nutrient tables on MyFoodData and the ODS overview. Steaming and quick boiling keep brightness and nutrients intact.

Label Tips At The Store

Heads, Shreds, And Mixes

Whole heads give the best value. Pre-shredded mixes are convenient; scan the bag for added dressings or toppings that change totals. If the mix includes carrots or other veg, the energy stays similar per cup.

Plan For Leftovers

Slice a full head on day one. Use raw in tacos, cook wedges on day two, then pan-sear the rest with onion and a measured splash of oil on day three. One purchase, several meals.

Coleslaw Math That Doesn’t Hurt

Build A Lighter Bowl

Start with two cups raw cabbage (about 180 g, ~46 calories). Fold in carrot for color. Whisk yogurt, mustard, vinegar, and a teaspoon of oil; toss to coat. You’ll get crunch without blowing past your plan.

When Creamy Is Non-Negotiable

Switch to a slightly smaller portion and balance the plate with lean protein. You keep the flavor, and the totals stay sensible.

FAQ-Style Clarifications (Without The FAQ Block)

Is The Red Variety Different?

The red kind lands in the same ballpark for energy per 100 g, with a bump in certain pigments and potassium. Most day-to-day logging rules carry over.

Does Draining Matter?

Yes—especially for boiled versions. Drain well so your serving isn’t water-logged, which can skew texture and portion size.

Make It Work Across Meals

Breakfast

Fold a cup of shredded greens into eggs or tofu, or warm it under a fried egg on toast. The plate looks bigger for a tiny energy cost.

Lunch

Add a raw cup to burritos and bowls. Layer with beans or grilled chicken and a squeeze of lime. Dressing on the side helps keep the count clear.

Dinner

Roast wedges next to salmon or tofu. Finish with lemon and a teaspoon of olive oil across two portions. Simple, fast, and tidy on the numbers.

Quality And Sources

All calorie figures in the tables come from standard reference entries that compile laboratory data into consistent serving sizes. For raw servings, see the MyFoodData page that pulls from USDA FoodData Central; for cooked cups, the boiled entry lists 35 kcal per 150 g cup, which matches common kitchen portions. These are dependable lookups for home tracking and menu planning.

Keep Reading

Want a step-by-step approach to energy balance? Try our calorie deficit guide for practical examples.