How Many Calories Are There In Cabbage? | Crisp, Low, Light

Cabbage Calories By Size And Measure

Most shoppers want a quick number they can trust. Here are reliable lab-based averages for everyday cooking. Per 100 grams of raw green cabbage sits near 25 calories, and a packed cup of shredded raw (~89 g) lands around 22. A typical cooked cup clocks about 30–35 because water loss concentrates the solids. These figures match what you’ll find in USDA FoodData Central, which aggregates results from analyzed samples.

Serving	Weight	Calories
Raw, 100 g (green)	100 g	~25
Raw, 1 cup shredded	~89 g	~22
Cooked, 1 cup (boiled, drained)	~150 g	~35

Why Numbers Shift Between Raw And Cooked

Heat wilts the leaves, drives off moisture, and compresses the volume on your plate. One cooked cup packs more cabbage by weight than a raw cup, which is why the calorie line creeps up. If you weigh portions, the story levels out: per 100 g, raw and cooked cabbage stay in the same low band. Oil, butter, and creamy dressings change the picture fast, so log the extras if you track intake.

Variety Matters: Green, Red, Savoy, And Napa

Not every head tastes or weighs the same. Green is the everyday pick and averages ~25 kcal per 100 g. Red brings deep color and sits closer to ~28 per 100 g. Napa (Chinese cabbage) is lighter at about 16 per 100 g thanks to tender, watery leaves. Savoy’s crinkled leaves cook down softly; in cooked form, a cup sits near 35 kcal. These ranges align with independent summaries at MyFoodData and entries in USDA databases.

How To Weigh, Measure, And Keep The Crunch

For accuracy, weigh before mixing with dressings or sauces. If you’re using cups, shred consistently—fine shreds pack tighter and raise the weight. A sharp knife or mandoline keeps slices thin so they cook evenly. Store whole heads in the crisper in a breathable bag; once cut, wrap tightly and use within a week. Fermented options like sauerkraut or kimchi change sodium, but the base vegetable remains low in calories.

Smart Add-Ins And What They Do To Calories

Pure cabbage keeps the numbers tiny. The moment you add oil, mayo, bacon, or cheese, totals jump. A single tablespoon of oil adds 119 kcal, while the same scoop of mayo adds ~94. If you like a creamy slaw, thin the dressing with yogurt and vinegar to stretch flavor across more leaves without a heavy bump. Roasting and air-frying need far less fat than pan-frying.

Fiber also shapes how filling a bowl feels. A cup of raw cabbage offers a modest amount that pairs well with protein. If you’re building meals to stay full on fewer calories, reaching a healthy daily range helps your plan click—our guide to recommended fiber intake breaks down practical targets.

Cooking Methods And Typical Portions

Pick a method that fits your dish and the calories you want. Quick sautés and stir-fries keep texture; boiling softens edges for soups and mashes; roasting brings sweet, nutty notes. Below are common approaches with portion cues and where calories usually come from.

Raw Slaw And Salad

Plan for 1–2 cups of shredded cabbage per person. Dress just before serving so it stays crisp. Citrus, salt, and a touch of sweetness lift the flavor without piling on energy. Swapping half the mayo for thick yogurt keeps the creaminess while trimming the total.

Skillet Cabbage

Heat a teaspoon of oil in a wide pan, add 2–3 packed cups of shreds, and cook until the edges are tender. Season with garlic, pepper, and a splash of soy or vinegar. One teaspoon of oil adds about 40 kcal to the pan; spread across two servings, that’s an easy add that keeps the dish light.

Soup And Stew

For a hearty bowl, aim for 1–1½ cups of chopped cooked cabbage per serving. Broth contributes minimal calories; the big movers are fatty meats and noodles. Keep an eye on sodium if you’re using canned stock.

Close Variations Of The Main Question

How Many Calories In Cabbage Per 100 Grams?

Expect around 25 for green, 28 for red, and 16 for napa per 100 g. These values are consistent with lab entries compiled by MyFoodData and cross-checked in USDA listings.

How Many Calories In A Cup Of Cabbage?

A packed cup of shredded raw (~89 g) comes in near 22 calories. A cup cooked sits near 30–35 because it weighs more after wilting. The vegetable stays low either way.

Variety-By-Variety Snapshot

Type	Measure	Calories
Green cabbage	100 g, raw	~25
Red cabbage	100 g, raw	~28
Napa cabbage	100 g, raw	~16

Using Cabbage In Dishes

Here are typical calorie bands for familiar meals. These change with dressings and fats, so treat them as starting points and adjust for your recipe.

Dish	Typical Portion	Estimated Calories
Light coleslaw (yogurt-based)	1 cup	60–120
Stir-fried cabbage	1 cup cooked	70–150
Cabbage soup	2 cups	80–180

How Cabbage Fits A Low-Calorie Plan

Shreds bulk up bowls, stretch tacos, and add crunch to rice plates without many calories. Pair with lean protein and a modest fat source to stay satisfied. If you like doing the math for your day, you might enjoy our daily calorie needs guide for setting simple targets.

Nutrition Notes Beyond Calories

Even with tiny energy numbers, cabbage carries fiber and vitamins. Red types bring anthocyanins that color the leaves, while green heads are known for vitamin C and K content. If you want the raw tables behind those lines, MyFoodData’s cabbage pages and FoodData Central host current entries from analyzed samples.