How Many Calories Do Rice and Cabbage Have?

December 16, 2025 •

3 min read

According to the USDA, a cup of chopped raw cabbage contains only about 22 calories, making it a very low-energy vegetable. In stark contrast, a cup of cooked white rice can contain over 200 calories, highlighting the major difference in caloric density when comparing how many calories do rice and cabbage have. This comparison is crucial for anyone focusing on a balanced diet or weight management.

Quick Summary

This guide breaks down the calorie counts for different types of rice and cabbage, examining their nutritional profiles and health benefits. It compares the caloric density and provides information on incorporating these foods into a healthy diet, particularly for weight management. Nutritional data is presented for informed meal planning.

Key Points

Cabbage is Very Low-Calorie: A cup of raw chopped cabbage contains only about 22 calories due to its high water content.
Rice is a Calorie-Dense Carbohydrate: Cooked rice contains significantly more calories per serving, primarily from carbohydrates, with a cup of cooked white rice having around 205 calories.
Preparation Affects Calories: Adding fats and oils during cooking dramatically increases the calorie count of both rice and cabbage.
Brown Rice is More Nutritious: Brown rice is a whole grain with higher fiber and nutrient content, providing more sustained energy and fullness than white rice.
Cabbage is a Nutrient Powerhouse: It is rich in vitamins C and K, fiber, and antioxidants, supporting heart health, digestion, and the immune system.
Combine for a Balanced Meal: Pairing a smaller portion of rice with a large serving of cabbage can create a filling, nutritious, and lower-calorie meal.
High Water Content in Cabbage: Cabbage is over 90% water, which is a major reason for its low-calorie density and makes it great for weight management.

Comparing the Caloric and Nutritional Profiles of Rice and Cabbage

When planning a healthy meal, understanding the caloric content and nutritional value of ingredients is essential. Rice and cabbage are staple foods in many diets around the world, but their nutritional and caloric contributions differ significantly. This article dives into the specifics of how many calories do rice and cabbage have, exploring the factors that influence these numbers and their respective health benefits.

The Calorie Content of Rice

The calorie count of rice is primarily influenced by two factors: its type (e.g., white, brown, or basmati) and its preparation. Cook Cooked rice absorbs a substantial amount of water, which alters its caloric density. A cup (about 158g) of cooked long-grain white rice contains approximately 205 calories. Brown rice, being a whole grain, has slightly more calories per cup (about 202g), around 248, but offers higher fiber and nutrient content. Other types like basmati and jasmine rice have varying calorie counts; for instance, 100 grams of cooked basmati rice is about 143 calories.

The Calorie Content of Cabbage

Cabbage is notably low in calories, making it a popular choice for weight management. A cup (89g) of chopped raw green cabbage has about 22 calories, largely due to its high water content (around 92%). Cooking cabbage, such as boiling, results in about 35 calories per cup and preserves much of its fiber and vitamins.

Comparing Rice and Cabbage: A Nutritional Table

The following table provides a clear comparison of the macronutrient profiles for 100-gram servings of cooked rice and cabbage, based on typical nutritional data:


Nutrient	Cooked White Rice (100g)	Cooked Brown Rice (100g)	Raw Green Cabbage (100g)
Calories	130 kcal	112 kcal	23 kcal
Carbohydrates	28.2 g	~23 g	5.5 g
Fiber	0.4 g	1.8 g	1.9 g
Protein	2.7 g	2.6 g	1.3 g
Fat	0.3 g	0.9 g	0.1 g

The Health Benefits Beyond Calories

The Health Advantages of Rice

Rice provides health benefits when included in a balanced diet. Brown rice, a whole grain, is particularly good due to its fiber content and nutrients like magnesium and selenium, which help support heart health and immune function. Both types are gluten-free, suitable for those with celiac disease. Rice offers energy, and brown rice consumption might help reduce the risk of type 2 diabetes.

The Health Advantages of Cabbage

Cabbage is a nutrient-rich vegetable with numerous health benefits beyond its low calorie count. It contains antioxidants like anthocyanins which help reduce inflammation. Its high fiber content supports healthy digestion. Cabbage is also a great source of Vitamin C for immune support and Vitamin K for bone health. Potassium and anthocyanins in cabbage contribute to heart health by helping to regulate blood pressure.

Making the Best Choice for Your Diet

The choice between rice and cabbage depends on dietary needs. For fewer calories and more nutrients, cabbage is superior, adding volume, fiber, and micronutrients. For weight management, filling your plate with cabbage can help increase fullness and reduce overall calorie intake. Rice is a good source of carbohydrates for energy. Combining rice with nutrient-dense vegetables like cabbage creates a balanced meal. Choosing brown rice adds fiber and nutrients. Cooking methods are crucial; steaming or boiling cabbage keeps it low-calorie, while adding fats increases calories significantly.

Conclusion

In conclusion, cabbage is a low-calorie, nutrient-dense vegetable rich in fiber, vitamins, and antioxidants. Rice, especially white rice, is more calorie-dense and carbohydrate-focused. A balanced approach incorporating both can provide energy from rice and nutrients from cabbage. For those managing calorie intake, prioritizing cabbage over rice is an effective strategy for making filling and nutritious meals.

Frequently Asked Questions

For weight loss, cabbage is generally the better option because it is significantly lower in calories and higher in fiber and water content. Its high volume helps you feel full without consuming many calories. Pairing a smaller portion of rice with a large amount of cabbage can create a balanced, satiating, and lower-calorie meal.

Cooking rice by boiling simply adds water, which dilutes the caloric density by weight. Cooking cabbage by steaming or boiling adds minimal calories. However, cooking either food with fats like oil or butter, as in fried rice or sautéed cabbage, will significantly increase the total calorie count.

Per a typical cooked volume (e.g., one cup), brown rice tends to have a slightly higher calorie count than white rice, but the difference is minimal. The main advantage of brown rice is its higher fiber and nutrient content, which makes it more filling and nutritionally beneficial.

While rice can be part of a healthy diet, especially when paired with other nutrient-rich foods, it is a high-carbohydrate, calorie-dense food. Consuming large portions regularly, particularly white rice, can contribute to excess calorie intake and potentially increase the risk of type 2 diabetes over time.

Beyond its low-calorie count, cabbage is packed with nutrients. It is an excellent source of vitamins C and K, and provides good amounts of fiber, potassium, and antioxidants like anthocyanins and glucosinolates. These compounds support immune function, digestion, and heart health.

Yes, combining rice and cabbage is an excellent way to create a healthy and balanced meal. Using cabbage as a base and adding a smaller portion of rice, along with other lean proteins, can significantly increase the meal's volume and nutritional value while keeping calories in check.

Processed or canned versions of cabbage and rice can differ nutritionally, often containing added salt, preservatives, or other ingredients that affect their health profile. For example, stuffed cabbage rolls with meat and rich sauces will have a much higher calorie count than plain cabbage and rice cooked separately. Always check nutritional labels for accurate information.