Calorie Count of a Whole Cabbage
The number of calories in an entire head of cabbage is determined primarily by its size and whether it is raw or cooked. Cabbage is celebrated as a low-calorie vegetable because it is over 92% water and packed with dietary fiber. This high water and fiber content means you can consume a large volume of it to feel full without a significant calorie load. For instance, a single cup of chopped raw cabbage contains only about 21 calories. When considering a whole head, the total calorie count is still surprisingly low relative to its size.
Caloric Breakdown by Cabbage Size
Based on USDA data, the calorie count for a raw head of cabbage can be broken down as follows:
- Small head (approx. 4.5" diameter, 600-700g): Roughly 170-200 calories.
- Medium head (approx. 5.75" diameter, 800-900g): Roughly 225-270 calories.
- Large head (approx. 7" diameter, 1200-1300g): Roughly 300-325 calories.
These figures demonstrate that even a very large cabbage head is a low-calorie food, which is why it has been a staple in weight-loss-focused diets like the popular 'cabbage soup diet'.
Impact of Cooking on Calorie Content
Cooking cabbage affects its calorie count primarily by altering its moisture content. Boiling, for example, can reduce the overall volume and density, but it doesn't dramatically change the inherent calories per gram. However, how you cook it can add significant calories. While boiled and drained cabbage has a very similar calorie profile to raw cabbage, sautéing or frying in oil will increase the calorie count substantially.
Macronutrient Profile of a Head of Cabbage
The calories in cabbage come predominantly from carbohydrates, with a small amount of protein and very little fat. The carbohydrate content is largely made up of dietary fiber and natural sugars. For a large, raw head of cabbage:
- Carbohydrates: Approximately 72g
- Fiber: Approximately 31g
- Protein: Approximately 16g
- Fat: Approximately 1g
This high fiber content is a key benefit, promoting digestive health and helping you feel full for longer periods.
The Nutritional Powerhouse Beyond Calories
Beyond its low-calorie nature, cabbage offers a rich supply of essential vitamins and minerals that contribute to overall health.
Vitamin K
Cabbage is an outstanding source of Vitamin K1, which is critical for blood clotting and bone health. A single cup of raw cabbage can provide over half of the daily recommended intake.
Vitamin C
This vegetable is also exceptionally rich in Vitamin C, a powerful antioxidant that supports the immune system and helps protect cells from damage by free radicals. Red cabbage, in particular, has even higher levels of Vitamin C than its green counterpart.
Anthocyanins
Red and purple cabbages contain powerful compounds called anthocyanins. These are the plant pigments responsible for their vibrant color and have been linked to a reduced risk of heart disease due to their anti-inflammatory properties.
Gut-Friendly Fiber
Cabbage contains both soluble and insoluble fiber. Insoluble fiber adds bulk to stool, promoting regular bowel movements. Soluble fiber acts as a prebiotic, feeding the beneficial bacteria in your gut that play a vital role in immune function and nutrient production.
Cabbage: Raw vs. Cooked Nutritional Comparison
| Nutrient (per 100g) | Raw Cabbage (approx.) | Boiled Cabbage (approx.) |
|---|---|---|
| Calories | ~25 kcal | ~23.5 kcal |
| Water | 92.70 g | 92.9 g |
| Fiber | 2.5 g | 2.7 g |
| Protein | 1.3 g | 1.2 g |
| Fat | 0.1 g | 0.1 g |
| Vitamin C | 37 mg | 15.08 mg |
| Vitamin K | 76 µg | 36.67 µg |
Note: The nutritional content can vary slightly based on the specific variety, preparation, and source. The boiling process can cause some water-soluble vitamins, like Vitamin C, to leach into the cooking water.
Conclusion: More Than Just a Low-Calorie Filler
While the answer to "how many calories are in an entire head of cabbage?" is relatively low—typically between 170 and 325 calories depending on size—this simple fact only scratches the surface of its health benefits. Cabbage is a nutrient-dense food, providing substantial amounts of vitamins C and K, as well as fiber and beneficial plant compounds. Its high water and fiber content make it a filling addition to meals, aiding in weight management. Whether you enjoy it raw in a crunchy slaw, cooked in a stir-fry, or fermented as sauerkraut, cabbage is an inexpensive and highly nutritious vegetable to include in your diet.
For more detailed nutritional information and health benefits, you can explore resources like Healthline on the impressive benefits of cabbage.
