How many calories are in 50g of cooked cabbage? Find Out Here

November 2, 2025 •

4 min read

According to nutrition data, a 50-gram serving of boiled, cooked cabbage contains a minimal 12 calories. This makes cooked cabbage a remarkably low-calorie food, ideal for those managing their weight or simply aiming for a nutrient-dense diet. Its impressive nutrient profile, despite the low energy content, makes it a staple for healthy eating plans.

Quick Summary

A 50g serving of cooked cabbage contains approximately 12 calories, with a high concentration of nutrients like fiber and vitamin C. Its low energy density and high water content make it a filling and nutritious addition to any meal plan.

Key Points

Low Calorie Count: A 50g serving of cooked cabbage contains only about 12 calories, making it a very low-energy food.
Rich in Fiber: Cabbage's high dietary fiber content aids digestion and promotes a feeling of fullness, which can help with weight management.
Abundant in Vitamins C and K: It is an excellent source of vitamin C for immune health and vitamin K for proper blood clotting and bone health.
Contains Anti-inflammatory Compounds: Antioxidants in cabbage, such as sulforaphane, may help reduce chronic inflammation.
Supports Heart Health: Cabbage contains anthocyanins (especially red cabbage) and potassium, which can help lower blood pressure and cholesterol.
Versatile Ingredient: It can be easily incorporated into various dishes, including soups, stews, and stir-fries, making it a flexible dietary addition.

Calorie Count and Nutritional Overview of 50g of Cooked Cabbage

Understanding the calorie and nutritional content of your food is a cornerstone of a balanced diet. For a vegetable like cabbage, the numbers are particularly favorable. A standard 50-gram serving of cooked cabbage, which is roughly equivalent to a generous quarter cup, provides only about 12 calories. This is an incredibly low figure, especially when compared to other food items. Cabbage's nutrient profile extends far beyond just calories, offering a wealth of vitamins and minerals crucial for overall health.

The Macronutrient Breakdown

Looking at the macronutrient composition of 50g of cooked cabbage reveals why it's a popular choice for health-conscious individuals:

Carbohydrates: Approximately 3 grams, with a significant portion being dietary fiber.
Fat: Virtually zero grams, making it a fat-free option.
Protein: About 1 gram, contributing a small but noticeable amount to your daily intake.

This balance of low calories and high fiber is why cabbage is often included in weight-management diets. The fiber helps promote a feeling of fullness, which can aid in reducing overall calorie consumption throughout the day.

The Micronutrient Powerhouse

Beyond its macronutrients, cabbage is loaded with essential micronutrients. In a 50g serving, you will find a good dose of vitamins and minerals:

Vitamin C: Cabbage is an excellent source of this powerful antioxidant, which is vital for immune function and skin health.
Vitamin K: Crucial for blood clotting and bone health, vitamin K is also present in significant amounts.
Folate (B9): Important for cell growth and metabolism, folate is another beneficial nutrient found in cabbage.
Potassium: This mineral helps regulate blood pressure and supports heart health.

This rich nutritional content solidifies cabbage's status as a 'superfood' that is both affordable and accessible.

Raw vs. Cooked Cabbage: A Nutritional Comparison

While the calorie count for 50g of cooked cabbage is around 12 kcal, it's interesting to compare it to its raw counterpart. Cooking can slightly alter the nutritional content and calorie count, mainly due to water loss and the cooking method used. The calorie difference between raw and cooked cabbage in a small 50g portion is negligible, but other nutritional aspects can shift.

Cabbage Nutrition Comparison


Feature	Raw Cabbage (approx. 50g)	Cooked Cabbage (approx. 50g)
Calories	~13 kcal	~12 kcal
Fiber Content	Slightly higher	Slightly lower, but still significant
Vitamin C	Higher, as heat can reduce content	Lower, due to cooking process
Volume	More voluminous and crunchy	Less voluminous, softer texture
Glycemic Index	Low	Low

Regardless of whether you consume it raw in a salad or cooked in a stew, cabbage remains a healthy, low-calorie choice. The decision often comes down to personal preference for texture and taste. Lightly steaming cabbage is an effective way to retain most of its nutrients.

Practical Ways to Incorporate Cooked Cabbage into Your Diet

Given its low calorie count, 50g of cooked cabbage can be easily added to a variety of meals without adding significant calories. Its versatility makes it a perfect ingredient for numerous dishes.

Soups and Stews: Add shredded cabbage to your soups for extra bulk, nutrients, and texture. A classic cabbage soup is a great example of a filling and low-calorie meal.
Stir-Fries: Incorporate thinly sliced cooked cabbage into your stir-fry for a satisfying, nutrient-rich vegetable component.
Steamed Side Dish: Simply steam or boil cabbage and season it with herbs and a splash of vinegar or lemon juice for a simple yet delicious side.
Cabbage Rolls: Use the cooked leaves to wrap lean proteins and vegetables for a healthy, balanced, and flavorful meal.
Braised Cabbage: Braise it slowly with some broth and seasonings to create a tender and flavorful side dish that pairs well with many main courses.

Conclusion

In summary, 50g of cooked cabbage contains a mere 12 calories, making it a powerful and healthy dietary addition for anyone looking to manage their weight or increase their nutrient intake. It is rich in vitamins, minerals, and dietary fiber, contributing significantly to overall health. Cabbage's versatility in cooking means it can be incorporated into countless recipes, ensuring you can enjoy its benefits in a way that suits your palate. Whether raw or cooked, red or green, cabbage proves to be an affordable and nutritious superfood that deserves a regular spot on your plate. For more information on cruciferous vegetables, consult reliable health resources like the National Cancer Institute, which provides insights into their potential health benefits.

Sources

50 Grams Of Cabbage Nutrition Facts - Eat This Much
Calories in Cabbage (50 g) - fatsecret
50 Grams Of Cabbage Nutrition Facts - Eat This Much
15 Benefits of Eating Cabbage - Verywell Health
Here's how cabbage is useful for weight loss - Times of India
Is Cabbage Good For Weight Loss- Benefits And Precautions - Fitelo
Is cabbage good for weight loss? - Elevate Now
9 Impressive Health Benefits of Cabbage - Healthline
5 Incredible Benefits Of Cabbage For Health - InstaCare
Cabbage and the Benefits of this Overlooked Superfood - Brown University Health

Frequently Asked Questions

Yes, cooking can slightly change the nutrient profile of cabbage. While the calorie count remains very low, some water-soluble vitamins like Vitamin C may decrease with heat. However, the overall nutritional benefits are largely retained, especially with methods like light steaming.

Both red and green cabbage are highly nutritious and low in calories. Red cabbage contains a higher amount of anthocyanin antioxidants, which may offer additional heart health benefits. The best choice depends on personal preference and how you plan to use it.

Yes, cabbage can be a great food for weight loss. Its low-calorie, high-fiber, and high-water content helps you feel full without consuming a lot of calories, making it easier to maintain a calorie deficit.

Excessive consumption of cabbage can sometimes cause mild digestive discomfort, such as bloating and gas, particularly for those with a sensitive digestive system. People with thyroid conditions should be mindful of very high consumption, as it contains goitrogens.

Lightly steaming cabbage is one of the best methods to preserve its nutrients, especially water-soluble vitamins. This minimizes nutrient loss compared to boiling for extended periods. Avoid overcooking to maintain its nutritional integrity and desirable texture.

Yes, you can eat cabbage daily as part of a varied and balanced diet. It's a healthy, nutrient-rich vegetable that provides numerous benefits. It should, however, be consumed alongside other vegetables, proteins, and whole grains for a well-rounded diet.