Calories in Cabbage: Nutrition Facts & Serving Sizes
Per 1 head, medium (about 5-3/4" dia) (908g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of chopped cabbage (89g) contains just 22 calories with 1.2g of protein, 5.2g of carbs, and 0.1g of fat. Per 100g, cabbage provides 25 calories, 1.3g of protein, 5.8g of carbs, and 2.5g of fiber. Cabbage is one of the most calorie-efficient vegetables you can eat. The standout micronutrient is vitamin K at 76mcg per 100g, covering 63% of the daily recommended value. Cabbage also delivers 36.6mg of vitamin C per 100g and 43mcg of folate per 100g. For anyone tracking macros or trying to eat more volume for fewer calories, cabbage is a go-to filler food. A full cup costs you barely 22 calories while providing a satisfying crunch and solid fiber intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 leaf, large (33g) | 8.3 | 0.4g | 1.9g | 0g | 0.8g |
| 1 head, medium (about 5-3/4" dia) (908g) | 227 | 11.8g | 52.7g | 0.9g | 22.7g |
| 1 cup, chopped (89g) | 22.3 | 1.2g | 5.2g | 0.1g | 2.2g |
| 1 cup, shredded (70g) | 17.5 | 0.9g | 4.1g | 0.1g | 1.8g |
| 1 leaf, medium (23g) | 5.8 | 0.3g | 1.3g | 0g | 0.6g |
| 1 leaf (15g) | 3.8 | 0.2g | 0.9g | 0g | 0.4g |
| 1 head, large (about 7" dia) (1248g) | 312 | 16.2g | 72.4g | 1.2g | 31.2g |
| 1 head, small (about 4-1/2" dia) (714g) | 178.5 | 9.3g | 41.4g | 0.7g | 17.9g |
| 100g | 25 | 1.3g | 5.8g | 0.1g | 2.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 25 | 1% |
| Protein | 1.3g | 3% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 5.8g | 2% |
| Dietary Fiber | 2.5g | 9% |
| Sugars | 3.2g | 6% |
| Sodium | 18mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40mg | 3% |
| Iron | 0.5mg | 3% |
| Potassium | 170mg | 4% |
| Vitamin A | 5mcg | 1% |
| Vitamin C | 36.6mg | 41% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 12mg | 3% |
| Phosphorus | 26mg | 2% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.3mcg | 1% |
| Folate | 43mcg | 11% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.2mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cabbage
Cabbage is a cruciferous vegetable packed with nutrients for its extremely low calorie count. The 76mcg of vitamin K per 100g plays a key role in blood coagulation and bone metabolism. Adequate vitamin K intake supports bone mineral density, which matters if you are lifting heavy loads regularly.
Vitamin C at 36.6mg per 100g supports immune function, collagen synthesis for connective tissue, and iron absorption. Folate at 43mcg per 100g is involved in DNA synthesis and cell division, important for anyone in a phase of active muscle building.
As a cruciferous vegetable, cabbage contains glucosinolates, sulfur-containing compounds that the body converts into bioactive forms with potential anti-inflammatory properties. These compounds are found across the brassica family including broccoli, Brussels sprouts, and kale.
For practical use, cabbage is one of the best volume-eating tools available. A large bowl of shredded cabbage for a salad or coleslaw base adds almost no calories. It also ferments into sauerkraut and kimchi, which provide beneficial probiotic bacteria for gut health. Cooked cabbage softens and becomes an easy, low-calorie filler for stir-fries, soups, and stews.
Dietary Considerations
Cabbage is naturally gluten-free, vegan, dairy-free, keto-friendly, paleo, and Whole30 compliant. With only 5.8g of total carbs and 2.5g of fiber per 100g, it has about 3.3g of net carbs, making it ideal for low-carb and ketogenic diets. At 25 calories per 100g, it is one of the best options for weight loss and volume eating. Cabbage is also very affordable and available year-round. Some people may experience bloating from raw cabbage due to raffinose; cooking it reduces this effect.
Daily Intake (100g)
100g of cabbage provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cabbage?
Cabbage has 25 calories per 100g. One cup of chopped cabbage (89g) contains about 22 calories. A full large head of cabbage (about 1248g) has approximately 312 calories. It is one of the lowest-calorie vegetables available.
Is cabbage good for weight loss?
Cabbage is excellent for weight loss. At 25 calories per 100g with 2.5g of fiber, you can eat very large portions for almost no calories. It fills your plate and adds bulk to meals, making it easier to stay in a calorie deficit without feeling hungry.
How much protein in cabbage?
Cabbage has 1.3g of protein per 100g. One cup chopped (89g) provides about 1.2g. It is not a significant protein source and should be paired with protein-rich foods like chicken, eggs, or beans.
Is cabbage keto-friendly?
Yes. Cabbage is very keto-friendly with only about 3.3g of net carbs per 100g (5.8g total carbs minus 2.5g fiber). You can eat generous portions of cabbage without significantly impacting your daily carb limit.
Is raw or cooked cabbage healthier?
Both have benefits. Raw cabbage retains more vitamin C and glucosinolates. Cooked cabbage is easier to digest and may cause less bloating. Lightly sauteed or steamed cabbage is a good middle ground that preserves nutrients while improving digestibility.
What is the difference between cabbage and lettuce calories?
Cabbage has 25 calories per 100g while lettuce has about 17 calories per 100g. Both are extremely low-calorie. Cabbage has more fiber (2.5g vs about 1.3g) and slightly more protein. Cabbage also holds up better in cooked dishes and lasts longer in the fridge.
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