Cabbage And Keto: Carb Counts And Nutrition Facts

Cabbage is a keto-friendly vegetable, with a low carbohydrate content that makes it a good option for those on the keto diet. The amount of carbs in cabbage varies depending on the type and preparation method, but generally, it has very few carbohydrates. 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. Cabbage is also packed with fibre and micronutrients like vitamin C, vitamin E, calcium, and phenolic substances, offering several health benefits. It is a versatile vegetable that can be served raw, boiled, steamed, or roasted, making it a great addition to keto meals.

How to cook cabbage for keto

Cabbage is a keto-friendly food with very few carbohydrates. It's packed with micronutrients and fibre, making it an excellent choice for those on the keto diet.

Keto Cheesy Cabbage Casserole

This is a one-pan, easy dinner ready in 30 minutes! It's a low-carb spin on the classic cabbage rolls. All you need is ground beef or turkey, tomatoes with green chillies, tomato sauce, and spices. Chopped cabbage is used instead of cabbage leaves, and rice is left out, making it a hearty low-carb comfort food.

Keto Sausage and Cabbage Skillet

This is a quick and easy one-pan dinner that can be prepared in under 20 minutes and has less than 6 carbs per serving. Simply brown your favourite smoked sausage or Andouille sausage in a skillet, then set aside. In the same pan, add butter, garlic, chopped cabbage, and spices. Fry the cabbage to your desired tenderness, then add the cooked sausage back into the skillet and stir.

Keto Cabbage Rolls Without Rice

This is a traditional dish with a low-carb upgrade—cabbage holds it all together.

Keto Southern Fried Cabbage With Bacon

This is an easy side dish that pairs salty bacon with earthy cabbage.

Pressure Cooker Keto Corned Beef and Cabbage

This is a classic pairing of corned beef and cabbage, perfect for a holiday dinner or any time of the year.

Oven-Roasted or Grilled Cabbage Steaks

If you don't like cabbage, this recipe might turn you into a believer! Cabbage is tough enough to take the heat of your grill.

Easy Lazy Cabbage Roll Casserole

This casserole has all the classic cabbage roll flavours with a fraction of the effort.

Chicken Cabbage Stir Fry

Cabbage and other fresh veggies cook up quickly with chicken in this one-pan dinner.

Stir Fry with Cabbage Noodles

Traditional noodles are off-limits on the keto diet, but cabbage makes a wonderful alternative. Enjoy this savory stir-fry meal with just 4.8 grams of carbs and 14.8 grams of fat.

Low-Carb Romanesco with Cabbage Noodles

This is a delicious low-carb version of your favourite comfort food. Feel free to add crispy bacon slices for a meaty option. One serving has 5 grams of carbs, 22.6 grams of fat, and 4.8 grams of protein.

Easy Keto Crack Slaw

This crack slaw is a perfect choice for those who love a meaty lunch or side dish. You can use ground beef, chicken, or pork. One serving has 5.4 grams of carbs, 8.9 grams of fat, and 26.2 grams of protein.

Loaded Keto Coleslaw

This is a savory and crunchy dish, perfect for serving guests. It includes cheddar cheese and bacon, and a cup has only 1 gram of net carbs.

Cabbage's health benefits

Cabbage is a versatile vegetable with impressive health benefits. It is a good source of several vitamins and minerals, including vitamin C, vitamin E, calcium, iron, magnesium, phosphorus, potassium, and sodium. Here are some of the key health benefits of cabbage:

Weight Loss and Fitness: Cabbage is suitable for keto dieters as it is low in carbohydrates and can help with weight loss and fitness goals. It is also versatile and can be served raw, boiled, steamed, or roasted.

Nutrient-Dense Food: Cabbage is packed with micronutrients and fibre. It provides 20 percent more than the daily recommended allowance of vitamin K and vitamin C. It is also high in folate and vitamin B6.

Detoxification: Cabbage contains glucosinolates and sulforaphane, two unique phytochemicals that help produce enzymes that detoxify the body during the metabolic process.

Cancer Prevention: Some studies suggest a link between cabbage consumption and a reduced risk of certain cancers, such as breast cancer and colon cancer. The vegetable, especially the purple variant, contains anti-carcinogenic attributes called anthocyanins.

Immune System Booster: The vitamin C content in cabbage helps boost the immune system.

Digestive Aid: The fibre in cabbage aids digestive processes.

Infection Defence: Cabbage is rich in Sulphur, which can help strengthen the body's defence against infections.

Bone Health: Cabbage is a good source of calcium, which promotes bone growth and maintenance.

In addition to these benefits, cabbage is also affordable and available all year round in most places. It can be used as a substitute for rice, pasta, and potatoes in various dishes.

How cabbage compares to other vegetables

Cabbage is a keto-friendly vegetable with very few carbohydrates. It has a macronutrient and micronutrient profile that makes it one of the best options for those on a keto diet. A cup of shredded green cabbage contains 2.31 grams of net carbs, while the same amount of red cabbage has 3.69 grams. Other types of cabbage, such as Napa and Savoy, have even fewer net carbs, at 2 grams and 2.1 grams respectively.

When compared to other vegetables, cabbage stands out as a great option for those watching their carb intake. Here's how it fares against some other popular vegetables:

• Bell Peppers: Also known as sweet peppers or capsicums, bell peppers are incredibly nutritious. They contain antioxidants that may help reduce cancer risk and protect against oxidative damage. A cup of chopped red pepper has 9 grams of carbs, 3 grams of which are fiber. Green, orange, and yellow bell peppers have similar nutrient profiles but vary in their antioxidant content.
• Broccoli: This cruciferous vegetable is a great option for keto dieters. It has been found to help decrease insulin resistance and protect against certain types of cancer. A cup of raw broccoli contains 6 grams of carbs, with 2 grams of fiber.
• Asparagus: Asparagus is a delicious spring vegetable with several health benefits. It is a good source of vitamins A, C, and K. A cup of cooked asparagus contains 7 grams of carbs, with 4 grams of fiber.
• Mushrooms: Mushrooms are extremely low in carbs, with just 2 grams of carbs per cup, 1 gram of which is fiber. They are a great option for keto dieters and have been found to improve antioxidant and anti-inflammatory markers.
• Zucchini: Zucchini is a popular summer squash that is low in carbs. A cup of raw zucchini has 4 grams of carbs, with 1 gram of fiber. It is also a good source of vitamin C.
• Spinach: Spinach is a leafy green vegetable with numerous health benefits. It may help protect heart health, lower blood pressure, and reduce the risk of common eye diseases. While raw spinach is low in carbs, cooking it increases the carb concentration. A cup of cooked spinach has 7 grams of carbs, with 4 grams of fiber.
• Avocados: Avocados are technically a fruit, but they are often consumed as vegetables. They are high in healthy fats and have very few digestible carbs. A cup of chopped avocados has 13 grams of carbs, with 10 grams of fiber.
• Cauliflower: Cauliflower is a mild-tasting vegetable often used as a substitute for higher-carb foods. It is high in vitamin K and vitamin C. A cup of raw cauliflower contains 5 grams of carbs, with 2 grams of fiber.
• Green Beans: Green beans are a member of the legume family and have significantly fewer carbs than most legumes. A cup of cooked green beans contains 10 grams of carbs, with 4 grams of fiber.

Overall, cabbage is a great choice for those on a keto diet as it is low in carbs and can be prepared in a variety of ways. When compared to other vegetables, it fares well and is often listed among the best keto-friendly vegetables.

How to incorporate cabbage into your keto diet

Cabbage is a versatile vegetable that can be incorporated into a keto diet in many ways. Here are some tips and ideas on how to include cabbage in your keto meals:

Choosing the Right Cabbage

Different varieties of cabbage have varying carb counts. For example, one cup of shredded green cabbage contains 2.31 grams of net carbs, while red cabbage has 3.69 grams, and Napa cabbage has 2 grams. When following a keto diet, it is essential to choose the type of cabbage that fits within your daily carb limit.

Preparation and Cooking Methods

Cabbage can be eaten raw or cooked in various ways, including boiling, steaming, roasting, stir-frying, and fermenting. Fermenting cabbage, for example, by making sauerkraut or kimchi, is a tasty and easy way to include it in your keto diet.

Cabbage as a Substitute

Cabbage can be used as a low-carb substitute for rice, pasta, and potatoes. For example, you can use cabbage leaves as a wrap for sandwiches or tacos, or shred it to make keto-friendly "noodles." This is a great way to enjoy your favorite dishes while staying within your carb limit.

Pairing with Other Foods

When incorporating cabbage into your keto meals, consider pairing it with other keto-friendly foods such as chicken, pork, lamb, turkey, beef steak, salmon, or eggs. These protein-rich foods will help you feel fuller and contribute to a well-rounded keto diet.

Keto-Friendly Cabbage Recipes

There are many keto-friendly recipes that feature cabbage as a star ingredient. Here are some ideas:

• Keto no-noodle chicken soup
• Keto hamburger patties with creamy tomato sauce and fried cabbage
• Stuffed low-carb cabbage casserole
• Keto Asian cabbage stir-fry
• Low-carb cabbage casserole
• Keto blue cheese cabbage stir-fry
• Butter-fried green cabbage
• Simple keto coleslaw
• Keto cabbage rolls without rice
• Southern fried cabbage with bacon
• Pressure cooker keto corned beef and cabbage
• Oven-roasted or grilled cabbage steaks

Seasoning and Sauces

To enhance the flavor of your cabbage dishes, consider seasoning them with butter, lard, coconut oil, avocado oil, or ghee. You can also add a cream sauce made with heavy cream, cheese, or cream cheese. Dipping sauces, such as keto-friendly salad dressings, can also add flavor and healthy fats to your cabbage.

Different types of cabbage

Cabbage is a versatile vegetable that can be eaten raw or cooked and is available in hundreds of varieties and colours. Here are some of the most common types of cabbage:

Green Cabbage

The most common variety of cabbage, green cabbage has a large, dense head with thick, tightly packed leaves. It can be eaten raw in salads and coleslaws, or sliced, steamed, sautéed, or braised. Green cabbage has a slightly peppery taste when raw, but cooking it brings out a sweeter flavour.

Red/Purple Cabbage

Red cabbage is similar in shape and size to green cabbage, but with red or magenta leaves. It can be eaten raw or cooked, and is often used in salads, tacos, and braises. Red cabbage has a higher carb count than green cabbage, with 4.7 grams of net carbs in a cup of chopped raw cabbage.

Napa Cabbage

Also known as Chinese cabbage, napa cabbage has thick, white ribs and tender, pale green leaves. It is less dense than green or red cabbage and is oblong rather than round. Napa cabbage is used in kimchi, salads, slaws, and stir-fries. It has a delicate flavour and a refreshing peppery kick.

Savoy Cabbage

Savoy cabbages are sometimes called curly cabbages due to their deeply ridged, ruffled leaves. They have a milder flavour and more tender leaves than regular cabbage, making them a good choice for raw or cooked dishes. Savoy cabbage works well in salads, stir-fries, soups, and pasta.

Black/Tuscan Cabbage

Also known as Tuscan kale or cavolo nero, black cabbage is an Italian variety with a thick central stalk and long, spear-like leaves. It has a subtle peppery flavour and a tangy bite. Black cabbage is versatile and can be boiled, stir-fried, steamed, or eaten raw in salads.

Brussels Sprouts

Closely related to kale and cauliflower, Brussels sprouts are small, cruciferous vegetables that resemble mini cabbages. They can be sautéed, roasted, steamed, or eaten raw in salads.

Bok Choy/Pak Choi

Bok choy is a type of Chinese cabbage with white stems and tender, dark green leaves. It has a mild, bright flavour and is commonly used in stir-fries, soups, and salads.

Dutch/White Cabbage

Dutch cabbage, often simply called white cabbage, is a variety with dense, pale green leaves. It has a mild, slightly sweet flavour and is commonly used in European dishes like sauerkraut, coleslaw, and winter soups.

Frequently asked questions