A 100-gram serving of cabbage delivers only about 5 grams of total carbohydrates. Raw green cabbage delivers roughly 5.8 grams of total carbohydrates per 100 grams, with about 2.5 grams coming from dietary fiber, leaving a net carb count near 3 grams. At only around 25 calories per 100 grams, it fits comfortably inside keto, low-carb, and diabetic eating plans without spiking blood sugar. A cup of chopped raw cabbage, about 89 grams, runs close to 5 grams of total carbs and 2 grams of fiber, a portion that rarely derails a daily carb budget.
This guide walks through how cabbage’s carbs break down, compares varieties side by side, and points out where hidden carbs can sneak in through dressings or brines.
Where Cabbage Falls on the Carbohydrate Spectrum
A vegetable earns the “low-carb” label when it stays under about 10 grams of total carbohydrates per 100 grams. Anything under 5 grams per 100 grams earns the stricter “keto-friendly” tag used by Atkins Diet and Keto Diet followers. Raw green cabbage sits squarely in that stricter zone, with a calorie load so modest it barely registers on a food diary.
The Baseline Numbers for Raw Green Cabbage
Raw green cabbage clocks in at roughly 5 grams of total carbs per 100 grams, with most of that as digestible sugars.8 grams of total carbohydrates per 100 grams, with around 2.5 grams of dietary fiber and only trace natural sugars. That profile places it in the same low-carb league as cauliflower, broccoli, and kale, all members of the Brassica oleracea family. USDA FoodData Central lists cabbage at roughly 25 calories per 100 grams, a figure that makes it one of the most calorie-efficient vegetables you can put on a plate.
Cabbage in the Cruciferous Context
Broccoli, cauliflower, Brussels sprouts, kale, and cabbage itself all belong to the cruciferous family of vegetables. Across that group, carb counts hover between 5 and 7 grams per 100 grams, with cauliflower and cabbage tending to run lowest. Cabbage’s fiber content, however, beats most of its cousins, giving it an edge in satiety per carb spent.
Total Carbohydrates Versus Net Carbohydrates in Cabbage
Subtracting dietary fiber from total carbohydrates gives you the net carb count for cabbage. Fiber passes through your digestive system without raising blood glucose, so subtracting it gives a more accurate picture of what actually impacts insulin and blood sugar. For people tracking glucose or following a strict Keto Diet, the net-carb figure matters far more than the label on the package.
Why Fiber Changes the Math
Cabbage provides about 2.5 grams of dietary fiber per 100 grams, roughly half its total carbohydrate content. That leaves around 3 grams of net carbs per 100 grams, low enough to fit inside a tight 20-gram daily net-carb budget. Most of cabbage’s carbs come from fiber rather than sugar, with only small amounts of natural sugars and almost no starch. Guidance from the American Diabetes Association counts high-fiber, low-sugar vegetables like cabbage as free or near-free foods for glucose management.
Tip: When you scan a nutrition label, ignore the bold “Total Carbohydrate” number and zero in on “Dietary Fiber.” The gap between them is your real carb load.
Carbohydrate Counts by Variety and Serving Size
Green, red, savoy, and napa cabbage all sit in the same low-carb neighborhood, but green and napa tend to run slightly lower than red and savoy. Serving size matters more than variety once you start chopping and cooking.
Variety Comparison at a Glance
| Variety | Total Carbs (per 100g) | Fiber (per 100g) | Net Carbs (per 100g) |
|---|---|---|---|
| Green | 5.8 g | 2.5 g | 3.3 g |
| Red | 6.1 g | 2.1 g | 4.0 g |
| Savoy | 6.2 g | 2.3 g | 3.9 g |
| Napa | 5.6 g | 2.4 g | 3.2 g |
What Cooking Does to the Numbers
Cooked cabbage has slightly reduced carbs per serving because water loss shrinks the volume while the carb mass stays roughly the same. A cup of shredded raw cabbage weighs about 89 grams and delivers around 5 grams of total carbs. The same cup after steaming weighs closer to 150 grams and holds about 8.7 grams of total carbs, because the cooked portion is denser. A full medium head of cabbage, about 900 grams, contains roughly 52 grams of total carbohydrates, though no one eats a whole head in a sitting.
Those per-gram figures become far more practical once you match them to real serving sizes and the varieties you’ll actually find at the store.
Cabbage’s Glycemic Impact and Diabetic Suitability
Cabbage carries a glycemic index of around 10, near the floor of the scale. Foods below 55 on the GI scale produce minimal blood-sugar disruption, and cabbage barely moves the needle. That low figure comes from the combination of high fiber and very little digestible starch or sugar.
Translating GI into Practical Reassurance
For someone managing type 2 diabetes or pre-diabetes, a food with a GI near 10 means glucose levels stay flat after a cabbage-heavy meal. Pair cabbage with a protein source and a healthy fat, and the post-meal glucose curve flattens even further. The American Diabetes Association routinely lists cabbage among non-starchy vegetables safe for unrestricted portions in diabetic meal planning.
Hidden Carb Traps in Processed Forms
Cabbage itself stays low-carb, but what gets added during preparation can blow the budget. Coleslaw dressing often contains added sugar, anywhere from 5 to 10 grams per two-tablespoon serving. Sweet-and-sour preparations, corned beef accompaniments, and commercial sauerkraut brines can carry similar loads. Check the label or make your own dressing with olive oil, vinegar, and a low-carb sweetener.
Warning: A scoop of store-bought coleslaw can add 8 to 12 grams of carbs from sugar in the dressing alone, more than the cabbage itself contributes.
Cabbage Versus Other Low-Carb Vegetables
Cabbage is not the absolute lowest-carb vegetable on the shelf, but it lands in the middle of a tight pack, and its fiber content is hard to beat. Spinach and cucumber edge it out on raw carb density, while cabbage wins on volume, crunch, and versatility.
Carb Density Benchmarks
| Vegetable | Total Carbs (per 100g) | Fiber (per 100g) | Net Carbs (per 100g) |
|---|---|---|---|
| Cabbage (green) | 5.8 g | 2.5 g | 3.3 g |
| Cauliflower | 5.0 g | 2.0 g | 3.0 g |
| Broccoli | 6.6 g | 2.6 g | 4.0 g |
| Spinach | 3.6 g | 2.2 g | 1.4 g |
| Lettuce (romaine) | 3.3 g | 2.1 g | 1.2 g |
| Zucchini | 3.1 g | 1.0 g | 2.1 g |
Where Cabbage Wins and Where It Trails
Spinach and romaine edge out cabbage on raw carb count by 1 to 2 grams per 100 grams, yet cabbage delivers far more fiber per cup to close that gap. A cup of chopped cabbage fills a plate and satisfies hunger longer than a cup of torn lettuce leaves. Cauliflower beats cabbage on carb density, which is why it became the famous rice substitute, but cabbage holds its own as a slaw base, soup starter, and wrap alternative.
Knowing where cabbage ranks among competitors only matters if it fits the way you actually plan and prepare meals.
Portion Strategy and Preparation Methods for Keto and Low-Carb Plans
Cabbage fits any low-carb framework when portioned with awareness. A standard serving of one to two cups of chopped raw cabbage delivers between 5 and 11 grams of total carbs and 2 to 5 grams of fiber, a range that sits well inside most daily allowances.
Serving Sizes That Stay in Budget
- One chopped cup raw (89 g): About 5 g total carbs, 2 g fiber. Fits any low-carb plan.
- Two chopped cups raw (178 g): About 10 g total carbs, 4 g fiber. Comfortable for keto at 20 to 30 g net daily.
- One cup cooked (150 g): About 8.7 g total carbs. Watch portion on a strict 20 g net-carb day.
- One cup sauerkraut (142 g): About 6 g carbs, but check the label for added sugar in commercial brands.
Preparation Styles That Keep Carbs Low
Steaming preserves fiber without adding anything. Sautéing in olive oil, butter, or ghee adds flavor and fat without carbs. Raw slaws dressed with full-fat mayo, vinegar, and a touch of Dijon mustard stay keto-compatible. Fermented forms like kimchi deliver probiotics alongside the same low-carb profile, provided the brand skips sugar in the brine.
Practical Examples for Everyday Meals
A breakfast egg scramble with a cup of sautéed cabbage adds 8.7 grams of total carbs and almost no sugar. A lunch bowl of raw cabbage slaw with grilled chicken, sesame oil, and rice vinegar lands around 7 grams of total carbs. Dinner cabbage steaks roasted with olive oil and garlic deliver roughly 6 grams of total carbs per steak, a filling plate that respects a strict net-carb ceiling.
Those cooking choices ultimately determine whether cabbage earns a lasting place in your routine.
Pro Tip: A full head of cabbage stored in the fridge lasts three to four weeks, making it one of the cheapest and most reliable low-carb staples you can keep on hand.
The Big Picture
Cabbage earns its reputation as a low-carb workhorse. With roughly 3 grams of net carbs per 100 grams, a glycemic index near 10, and enough fiber to actually fill you up, it belongs in any keto, Atkins, or diabetic meal plan. The real risk lies not in the vegetable itself but in the dressings, brines, and sauces that travel alongside it. Choose plain preparations, mind your portions, and cabbage becomes one of the most reliable building blocks in a low-carb kitchen.
FAQ
How many carbs are in a cup of cabbage?
One cup of chopped raw cabbage, weighing roughly 89 grams, supplies about 5 grams of total carbohydrates and 2 grams of fiber, leaving around 3 grams of net carbs.
Can you eat cabbage on a keto diet?
Yes. With around 3 grams of net carbs per 100 grams, cabbage fits comfortably inside the typical 20 to 30 gram daily net-carb ceiling used on the Keto Diet and Atkins Diet.
Is cabbage lower in carbs than lettuce?
Romaine lettuce runs slightly lower at about 1.2 grams of net carbs per 100 grams versus cabbage’s 3.3 grams, but cabbage offers far more fiber and satiety per cup.
Does cooking cabbage change its carb content?
Cooking reduces volume through water loss, so a cooked cup contains more cabbage mass and slightly more total carbs than the same cup measured raw. The carb density per gram stays the same.
What vegetables have the fewest carbs?
Spinach, romaine lettuce, cucumber, and zucchini sit at the bottom with 1 to 2 grams of net carbs per 100 grams, followed closely by cabbage and cauliflower at around 3 grams.
Is cabbage good for weight loss?
Very low calories, generous fiber, and large portion sizes per carb spent make cabbage a strong ally on calorie-controlled Mediterranean or low-carb eating plans aimed at weight loss.
