Calorie Breakdown for 200g Cooked Cabbage
Understanding the calorie count in a food item is crucial for effective diet planning. A standard serving of 200 grams of cooked, common green cabbage that has been boiled and drained contains roughly 46 calories. This incredibly low-calorie density is one of the main reasons cabbage is a staple in many weight-loss-focused eating plans, like the Cabbage Soup Diet. For perspective, this is fewer calories than what you would find in a single large apple.
The specific calorie count can vary slightly based on the cabbage variety and how it's prepared. For example, 200 grams of cooked Savoy cabbage, another common variety, may contain around 48 calories. Napa cabbage, which has a higher water content, is even lower in calories, with 200 grams having just 24 calories when cooked. The key takeaway is that cooked cabbage, regardless of type, remains a powerhouse of nutrients with very few calories.
Nutritional Profile of 200g Cooked Cabbage
Beyond its low-calorie count, a 200g portion of cooked cabbage offers a wealth of nutrients essential for good health.
- Carbohydrates: Approximately 11 grams, with a notable portion being dietary fiber.
- Fiber: Contains about 4 grams of dietary fiber, which aids in digestion and promotes a feeling of fullness.
- Protein: Provides around 3 grams of plant-based protein.
- Vitamins: An excellent source of vitamin C, and particularly rich in vitamin K, offering over 180% of the daily value in a 200g serving. It also contains good amounts of folate (B9) and manganese.
- Minerals: A source of potassium, calcium, and magnesium.
The Impact of Cooking Methods on Calories
The way you prepare cabbage can influence its final calorie content, though the base vegetable itself remains low-calorie. Most people cook cabbage by boiling, steaming, or stir-frying.
- Boiling and Steaming: These methods add almost no extra calories. As shown by nutritional data, 200 grams of boiled, drained cabbage (without salt or added fat) clocks in at a minimal 46 calories. Steaming has a very similar effect, preserving most of the original calorie count and nutrients.
- Stir-Frying: Adding oil or butter to your cabbage while stir-frying will increase the total calories. For example, stir-frying with a tablespoon of olive oil (approx. 120 calories) could significantly raise the overall calorie count of the dish. A simple stir-fry of Chinese cabbage with garlic and minimal oil is reported to have around 67 calories for 200g, but this still depends heavily on the amount of oil used.
Cabbage vs. Other Low-Calorie Vegetables
Cabbage is a fantastic low-calorie option, but how does it stack up against other common vegetables? The comparison below highlights how filling and nutrient-dense cabbage is relative to others in a standard 200-gram cooked serving. Note that these are average values and can vary.
| Vegetable (200g Cooked) | Approximate Calories | Dietary Fiber | Notable Vitamins | Water Content |
|---|---|---|---|---|
| Cabbage | ~46 kcal | ~4g | K, C, Folate | Very High |
| Broccoli | ~68 kcal | ~5g | C, K, B6 | High |
| Spinach | ~46 kcal | ~4g | A, K, C, Folate | Very High |
| Cauliflower | ~50 kcal | ~4g | C, K, B6, Folate | Very High |
| Carrots | ~72 kcal | ~6g | A, K, C | High |
As the table shows, cooked cabbage holds its own with other nutrient-dense vegetables, providing excellent fiber and nutrients for minimal caloric intake. Its high water and fiber content is a major reason it helps you feel full, which is a key advantage for anyone trying to reduce their total daily calorie consumption.
The Health Benefits of Adding Cabbage to Your Diet
Including more cabbage in your meals can contribute positively to your health in numerous ways, beyond just low-calorie density. Its rich nutritional profile supports several bodily functions.
- Supports Digestive Health: The high fiber content promotes regular bowel movements and feeds beneficial gut bacteria. This can prevent constipation and support a strong immune system.
- Reduces Inflammation: Cabbage contains potent antioxidants and compounds like anthocyanins (especially in red cabbage) and sulforaphane, which are known to reduce chronic inflammation in the body. Chronic inflammation is linked to many serious health issues, including heart disease and diabetes.
- Boosts Immunity: With its impressive vitamin C content, a single serving of cooked cabbage helps bolster your immune system and protect against cell damage.
- Promotes Heart Health: Both the anthocyanins and fiber in cabbage contribute to heart health. Fiber helps lower bad (LDL) cholesterol levels, while potassium can help manage blood pressure.
- Aids Bone Health: A single serving of cooked cabbage provides a significant amount of vitamin K, which is essential for healthy blood clotting and plays a critical role in maintaining strong bones.
Conclusion
When considering how many calories are in 200 grams of cooked cabbage, the answer is a reassuringly low figure of around 46-48 calories. This minimal energy count, combined with its impressive array of vitamins, minerals, and dietary fiber, makes cooked cabbage an exceptionally valuable food for anyone focusing on a healthy diet. Whether you are aiming for weight loss, improved digestion, or simply boosting your overall nutritional intake, adding this versatile and affordable vegetable to your meals is a smart choice. By choosing preparation methods like steaming or boiling, you can maximize its health benefits without adding unnecessary calories. For a deeper dive into the science behind the benefits of this cruciferous vegetable, consider visiting Healthline for more information on the health benefits of cabbage.
