How Much Cooked Cabbage Can I Eat on Keto?

November 3, 2025 •

4 min read

According to the USDA, one cup of cooked, boiled, shredded red cabbage contains about 6.5 grams of net carbs. This relatively low carbohydrate count makes it a versatile and filling option for those following a ketogenic lifestyle, but the exact amount of cooked cabbage you can eat on keto depends heavily on your daily carb limits and other food choices.

Quick Summary

The quantity of cooked cabbage permissible on a ketogenic diet hinges on your individual daily net carb allowance. While low in carbs, its density increases upon cooking. This article details the specific carb counts for different cooked varieties, provides a sample meal plan, and outlines key considerations for portion control.

Key Points

Portion Size Matters: A cup of cooked cabbage contains more carbs than a cup of raw cabbage because it is more dense.
Track Net Carbs: Account for the net carbs in cooked cabbage (approx. 5.4g-6.5g per cup) to ensure you stay within your daily keto limit.
Check Your Variety: Red cabbage generally has a slightly higher net carb count than green cabbage.
Manage Digestibility: Eat cabbage in moderation, especially if new to keto, to avoid potential gas and bloating from its high fiber content.
Use a Tracker: A macro tracking app provides the most accurate way to monitor your cooked cabbage intake and its impact on your daily totals.
Enhance Flavor: Pair cabbage with high-fat, keto-friendly ingredients like butter, bacon, and healthy oils to create satisfying meals.

Understanding Carbs in Cooked Cabbage

Cabbage is a member of the cruciferous vegetable family, known for being low in carbohydrates and high in fiber and essential nutrients. Cooking cabbage changes its density, meaning a cup of cooked cabbage contains more actual vegetable mass—and thus more carbs—than a cup of raw cabbage. This is a crucial distinction for keto dieters who are meticulously tracking their macros.

Green and red cabbage, the two most common varieties, have different carb profiles. A single cup of cooked, shredded green cabbage contains approximately 5.4 grams of net carbs, while the same amount of cooked red cabbage has slightly more at around 6.5 grams of net carbs. While still low, these amounts add up quickly, so understanding the difference is key to staying within your daily carbohydrate budget.

Why Cabbage is a Keto-Friendly Vegetable

Cabbage offers numerous benefits beyond just its low carb count. It is a good source of vitamins C and K, and its high fiber content aids digestion, which can sometimes be a challenge on a low-carb diet. The fiber also helps you feel full, making it an excellent vegetable for managing appetite and supporting weight loss efforts. Additionally, it's packed with antioxidants and anti-inflammatory compounds that support overall health.

Practical Considerations for Eating Cooked Cabbage on Keto

To determine how much cooked cabbage you can eat, consider your personal daily net carb target. For most keto dieters, this target is typically 20-50 grams per day. Given the 5-7 grams of net carbs per cup of cooked cabbage, a single portion can easily fit into your meal plan without pushing you over your limit. The key is to account for it alongside all other carb sources throughout the day, including any dressings, sauces, or other vegetables.

Using a Macro Tracker for Accuracy

Using a macro tracking app is the most reliable way to monitor your intake. By logging your specific portion of cooked cabbage, you can see precisely how it impacts your daily carb total. This is especially important when combining cabbage with other ingredients, such as bacon or high-fat sauces, which are common in keto-friendly cabbage recipes like fried cabbage or coleslaw.

Comparison Table: Cooked Cabbage vs. Other Keto Veggies


Vegetable	Serving Size	Net Carbs	Notes
Cooked Green Cabbage	1 cup, shredded	~5.4g	A versatile, filling, and budget-friendly choice.
Cooked Red Cabbage	1 cup, shredded	~6.5g	A bit higher in carbs, but offers more antioxidants.
Cauliflower	1 cup, riced	~3g	A popular potato/rice substitute, very low in carbs.
Spinach	1 cup, cooked	~2g	Extremely low-carb, perfect for bulk.
Broccoli	1 cup, chopped	~6g	A popular keto vegetable, similar carb count to cooked cabbage.

Sample Keto Meal Plan with Cooked Cabbage

Breakfast: Scrambled eggs with diced onions and cheese. (Net Carbs: ~3g)

Lunch: "Crack Slaw" made with ground beef, cooked cabbage, and a soy sauce and ginger dressing. (Net Carbs: ~6g per serving)

Dinner: Pan-fried pork chops with a side of skillet-fried green cabbage with bacon and garlic. (Net Carbs: ~5g)

Snack: Avocado or a handful of almonds. (Net Carbs: ~2g)

In this example, your total daily net carb intake would be well within the typical 20-50 gram range, allowing you to enjoy cooked cabbage without concern.

Potential Side Effects of Eating Too Much Cabbage

While a great keto food, consuming excessively large quantities of cabbage can lead to some gastrointestinal discomfort due to its high fiber content and a specific complex sugar called raffinose. Symptoms might include bloating, gas, and stomach pain. Cooking the cabbage can help make it easier to digest for some people. If you are new to the diet or are not used to a high-fiber intake, it is best to introduce cabbage gradually. Additionally, those with thyroid conditions should be aware that goitrogens in cabbage may interfere with iodine absorption if consumed in very high amounts, though this is less of a concern with normal dietary intake.

Conclusion: Moderation is Key for Enjoying Cooked Cabbage

So, how much cooked cabbage can you eat on keto? The answer is: a significant amount, as long as it fits within your daily macro goals. A single serving of cooked cabbage, typically one cup, is very low in net carbs and offers excellent nutritional benefits, including fiber, vitamins, and antioxidants. The key is to be mindful of portion sizes and to track your intake, especially since cooked cabbage is denser than its raw counterpart. By incorporating it thoughtfully into your meal plan alongside other low-carb vegetables and healthy fats, you can enjoy this versatile and nutritious vegetable while maintaining ketosis. Consider tracking your total daily carbohydrate intake to find the perfect balance that works for your body and your dietary goals.

Perfect Keto's carb guide offers more insights into managing cabbage on a ketogenic diet.

Frequently Asked Questions

Cooking cabbage does not add carbs, but it does reduce the volume by removing water. This means a cup of cooked cabbage contains more vegetable mass and, therefore, a higher carb count than a cup of raw cabbage.

A standard one-cup serving of cooked, shredded green cabbage contains approximately 5.4 grams of net carbs.

Both are excellent for keto, but cooked red cabbage has a slightly higher net carb count (around 6.5g per cup) compared to cooked green cabbage (around 5.4g per cup). Both can easily fit into a ketogenic diet with mindful portioning.

Eating an entire head of cabbage is likely to exceed your daily net carb limit on keto. For example, a medium head of cabbage can contain over 30 grams of net carbs, which is the entire daily allowance for many keto dieters.

Cabbage is a great source of vitamins C and K, provides antioxidants and anti-inflammatory compounds, and is high in fiber, which supports digestion and feelings of fullness.

The high fiber content and a complex sugar called raffinose can be difficult for some people to digest, potentially causing gas, bloating, and stomach discomfort, especially if consumed in large quantities.

Common keto-friendly methods include sautéing or frying it with bacon and garlic, using it in stir-fries, or adding it to low-carb soups.

Yes, shredded cabbage can be used as a delicious, low-carb alternative to traditional high-carb noodles or rice in many keto recipes.