Madeleine Hull
Cabbage is a keto-friendly vegetable that can be eaten raw or cooked. It is low in calories and carbohydrates, with a cup of shredded raw cabbage containing about 2 to 4 grams of net carbs and 17 calories. Cabbage is also a good source of vitamin C, fibre, iron, vitamin B6, and magnesium. It can be added to keto meals without worrying about exceeding the daily carb limit of fewer than 50 grams. However, it is important to note that cooked cabbage has slightly more carbs than raw cabbage, and the net carb count varies slightly between different varieties of cabbage. For example, one cup of shredded green cabbage has 2.31 grams of net carbs, while red cabbage has 3.69 grams. While cabbage is a healthy and versatile option for keto dieters, it is not a good source of protein and fat, so it should be paired with other keto-friendly foods like meat, eggs, and seafood.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2 grams of net carbs per serving or per cup |
| Sugar | 2 grams per serving or per cup |
| Calories | 17 per cup |
| Vitamins | Good source of vitamin C, vitamin B6, iron, and magnesium |
| Fiber | High fiber content |
| Antioxidants | Red cabbage has more total antioxidants than green cabbage |
| Weight Loss | Supports weight loss and fitness goals |
| Micronutrients | Contains several micronutrients |
| Ketosis | Does not kick you out of ketosis |
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What You'll Learn
Cabbage is keto-friendly
Cabbage is a versatile vegetable that can be served raw, boiled, steamed, or roasted in the oven. It can be added to any recipe, such as coleslaw, keto noodles, and keto cabbage hash browns. Cabbage can also be cooked into main dishes or fermented to add a pleasant funkiness to meals.
There are different varieties of cabbage, which slightly vary in their net carbs. For example, one cup of shredded green cabbage contains 2.31 grams of net carbs, while one cup of red cabbage contains 3.69 grams of net carbs. Sweetheart cabbage, the pointy one, has around 4.5 net carbs per 100 grams.
Cabbage is also low in calories, with one cup containing just 17 calories. This makes it a good option if you're looking to lose weight. The high-fiber nature of cabbage also fills you up quickly, which is a nice bonus.
However, it's important to note that cabbage isn't the best source of protein and fat, so make sure to incorporate a variety of meats, eggs, and seafood into your diet as well.
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Cabbage is low-carb
Cabbage is a low-carb vegetable that fits well into a keto diet. It is considered a non-starchy vegetable, and can be eaten raw, boiled, steamed, or roasted. Cabbage has a low carb count, with one cup of shredded green cabbage containing around 2.31 grams of net carbs, while one cup of red cabbage contains around 3.69 grams of net carbs. Other sources state that one cup of shredded raw cabbage contains about 4 grams of carbs and 2 grams of fiber, resulting in a net carb count of 2 grams.
The high fiber content of cabbage can help to counteract the effects of sugar. Additionally, the low carb count means that you can eat a significant amount of cabbage without interfering with ketosis. For example, even if you consume 10 cups of cabbage, you will only take in 20 grams of carbs, which is still within the daily carb limit for keto diets.
Cabbage is also a good source of vitamin C, providing about one-third of your daily requirement. It is a versatile vegetable that can be added to various keto recipes, such as keto noodles, coleslaw, and stir-fries. It can also be fermented to make dishes like sauerkraut and kimchi.
However, it is important to note that while cabbage is low in carbs, it is not a significant source of protein and fat. Therefore, it is essential to incorporate other foods like meats, eggs, and seafood into your keto diet to ensure a well-rounded nutrition profile.
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Cabbage is low-calorie
Cabbage is a great option for those on a keto diet as it is low in calories. One cup of cabbage contains just 17 calories. This makes it a good option if you're looking to lose weight.
Cabbage is also low in net carbs, with one cup of shredded raw cabbage containing 2 to 4 grams of net carbs. This means that you can eat several cups of cabbage and still not interfere with ketosis. For example, if you eat 10 cups of cabbage, you'll only consume 20 grams of net carbs. The only realistic way cabbage can harm ketosis is if you're juicing it and drinking litres every day.
Different varieties of cabbage have slightly different net carb counts. For example, one cup of shredded green cabbage contains 2.31 grams of net carbs, while one cup of red cabbage contains 3.69 grams of net carbs. Sweetheart cabbage, the pointy one, has around 4.5 net carbs per 100 grams.
Cabbage is also a good source of vitamin C, fibre, and other micronutrients such as iron, vitamin B6, and magnesium. It is a versatile vegetable that can be served raw, boiled, steamed, or roasted in the oven, and added to many keto recipes.
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Cabbage is nutritious
Cabbage is a nutritious food that fits well into a keto diet. It is a good source of vitamin C, providing one-third of your daily need per cup, according to the National Institutes of Health. It also offers vitamin B6, iron, magnesium, and fibre. Cabbage is also surprisingly nutrient-dense, offering your body 42% of its vitamin C needs and trace amounts of iron, vitamin B6, and magnesium.
Cabbage is a versatile vegetable that can be served raw, boiled, steamed, or roasted in the oven. It can be added to any recipe, such as coleslaw, keto noodles, and salads. It is also a great source of volume for meals, which can be helpful when eating very dense foods.
Different varieties of cabbage have slightly different nutritional profiles. For example, red cabbage is more nutrient-dense than green cabbage, with more total antioxidants and better stress protection. Sweetheart cabbage, the pointy kind, has around 4.5 net carbs per 100 grams.
Cabbage is a good option for those on a keto diet because it is very low in carbohydrates. One cup of shredded raw cabbage contains 2 to 4 grams of net carbs, depending on the source. This means you can eat several cups of cabbage and still not interfere with ketosis. However, it is important to note that cooked cabbage has slightly more carbs than raw cabbage, with 5.4 grams of net carbs per cup.
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Cabbage recipes
Cabbage is a great vegetable to include in a keto diet. It is low-carb and vitamin C-rich, adding bulk and fibre to your meals. It can be enjoyed raw in salads, cooked in main dishes, or fermented to add a tangy twist. Here are some delicious keto-friendly cabbage recipes to try:
Keto Cabbage Hash Browns
Shredded cabbage and eggs, crisped up into pancake perfection. A worthy substitute for traditional potato hash browns.
Keto Sausage and Cabbage Skillet
This one-pan meal features browned sausage for protein and cabbage for crunch. It's a low-carb comfort food with several spices kicking up the flavour.
Low-Carb Cheesy Cabbage Casserole
This one-pan meal is a low-carb spin on classic cabbage rolls. It's easy to prepare and has all the same great flavours with chopped cabbage. Simply brown your meat of choice, add chopped cabbage, tomatoes, and spices, and top with cheese.
Keto Fried Cabbage and Knockwurst
A quick and easy weeknight dinner with only six ingredients. This stir-fry combines sliced cabbage and onion with beef knockwurst for a hearty, low-carb meal.
Low-Carb Colcannon with Bacon
A keto version of a classic Irish dish, this side features mashed cauliflower, cabbage, green onions, bacon, butter, and salt and pepper. It's a perfect dish for St. Patrick's Day celebrations.
Reuben Sandwich Cabbage Cups
A creative low-carb take on the famous Reuben sandwich. Use cups of cabbage to hold corned beef, sauerkraut, and Thousand Island dressing.
Ham and Cabbage Soup
A versatile recipe that can be made in an Instant Pot, slow cooker, or on the stove. It's a delicious way to enjoy cabbage in a warm and comforting soup.
Fish Taco Cabbage Bowls
A low-carb twist on traditional fish tacos. This recipe has become super popular on food blogs and is a great way to enjoy the flavours of fish tacos while sticking to your keto diet.
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Frequently asked questions
Yes, cabbage is keto-friendly.
A serving of cabbage has around 2-5 grams of net carbs.
You can eat several cups of cabbage without interfering with ketosis. However, it is recommended to weigh your vegetables to accurately track your carb intake.
Raw cabbage has fewer carbs than cooked cabbage. However, cooked cabbage still has a low enough carb count to be considered keto-friendly.
Yes, other keto-friendly vegetables include spinach, kale, zucchini, lettuce, cucumbers, asparagus, broccoli, cauliflower, and green bell peppers.
