Is Cabbage a High Calorie Vegetable? The Nutritional Facts You Need

November 3, 2025 •

3 min read

Just one cup of raw, chopped green cabbage contains a remarkably low 22 calories, making it one of the most diet-friendly vegetables available. As a member of the cruciferous family, cabbage is packed with nutrients and high in fiber, debunking any misconception that it is a high calorie vegetable.

Quick Summary

This article details the low-calorie nutritional profile of cabbage, explaining its role in promoting satiety and supporting weight management due to its high fiber and water content. It provides a comprehensive look at the health benefits and compares its calorie density to other vegetables.

Key Points

Low Calorie: A cup of raw, chopped green cabbage contains only about 22 calories, making it an extremely low-energy-density food.
High in Fiber: Cabbage is rich in dietary fiber, which promotes satiety and aids digestion, helping you feel full and satisfied on fewer calories.
High Water Content: Composed of over 90% water, cabbage adds significant volume to meals without increasing the calorie count.
Nutrient-Dense: Despite its low calorie count, cabbage is packed with vitamins C and K, and beneficial antioxidants that support overall health.
Supports Weight Management: The combination of low calories, high fiber, and high water content makes cabbage an excellent food for weight control and management.
Versatile Ingredient: It can be easily incorporated into various dishes, including salads, soups, stews, and stir-fries, without dramatically altering the total calories.

Cabbage's Low-Calorie Profile: A Breakdown

When evaluating a food's caloric impact, it's essential to look at its energy density—the number of calories it contains relative to its weight. Cabbage has an extremely low energy density, making it an ideal food for managing calorie intake without sacrificing volume. A single cup of raw, chopped green cabbage typically contains only 22 calories, while a cup of shredded cooked cabbage has around 17 calories. This means you can consume a large quantity of cabbage to feel full and satisfied while keeping your total calorie count low. This is a crucial factor for anyone focused on weight management or calorie-controlled diets. The minimal calorie count is primarily due to its high water and fiber content, which contributes bulk and satiety without adding significant energy.

The Role of Fiber and Water in Satiety

Cabbage is a powerhouse of dietary fiber, offering both soluble and insoluble types. Insoluble fiber adds bulk to your stool and promotes regular bowel movements, while soluble fiber forms a gel-like substance in your digestive tract. This slows digestion and helps you feel full for longer, reducing the urge to overeat. Additionally, cabbage is over 90% water, which further contributes to its filling nature. The combination of high water and fiber makes it an excellent choice for curbing hunger without adding extra calories, effectively supporting weight loss goals.

Comparing Cabbage with Other Common Vegetables

To put cabbage's low-calorie status into perspective, it's helpful to compare its nutritional content with other vegetables. While most vegetables are naturally low in calories, the differences highlight just how diet-friendly cabbage is. The table below shows the approximate nutritional values per 100 grams for raw versions of several vegetables.


Nutrient	Cabbage	Broccoli	Spinach	Lettuce	Carrots
Calories	25 kcal	34 kcal	23 kcal	15 kcal	41 kcal
Protein	1.28 g	2.82 g	2.9 g	1.36 g	0.9 g
Carbohydrates	5.8 g	6.64 g	3.6 g	2.97 g	9.6 g
Fiber	2.5 g	2.6 g	2.2 g	1.2 g	2.8 g
Fat	0.1 g	0.37 g	0.4 g	0.15 g	0.2 g

As the table illustrates, cabbage is on par with, or even lower in calories than, many other vegetables. This comparison further emphasizes that cabbage is not a high calorie food but a nutrient-dense and energy-sparse option.

Beyond Calories: The Health Benefits of Cabbage

Despite its minimal caloric load, cabbage is packed with essential nutrients that contribute to overall health. Its impressive nutritional profile includes:

Vitamin C: A potent antioxidant that helps boost the immune system and protect cells from damage.
Vitamin K: Crucial for blood clotting and bone health.
Potassium: An important mineral for regulating blood pressure.
Antioxidants: Rich in anthocyanins (especially red cabbage) and other compounds that fight inflammation and protect against chronic diseases.
Gut Health: The combination of fiber and prebiotics supports a healthy digestive system and gut microbiome.

How to Incorporate Cabbage into Your Diet

Cabbage's versatility makes it easy to add to meals in various forms:

Salads and Slaws: Enjoy it raw and shredded for a crunchy addition to salads or a tangy coleslaw.
Soups and Stews: Add chopped cabbage to soups and stews for extra volume and nutrients.
Sautéed or Stir-fried: Quickly cook it with other vegetables and a light sauce for a simple side dish.
Fermented: Fermenting cabbage into sauerkraut or kimchi is an excellent way to introduce beneficial probiotics into your diet.
Wraps: Use large cabbage leaves as a low-carb alternative to bread wraps.

Conclusion

To definitively answer the question, "is cabbage a high calorie vegetable?", the answer is a resounding no. With only 22 calories per cup when raw, cabbage is a remarkably low-calorie food that is rich in fiber and essential nutrients. Its high water and fiber content promotes a feeling of fullness, making it a valuable ally for those seeking to manage their weight without feeling deprived. By incorporating this versatile and nutritious vegetable into a balanced diet, you can enjoy its many health benefits while effectively controlling your calorie intake. Remember, healthy weight management is about sustainable, informed choices, and cabbage is a prime example of a food that delivers significant nutritional value for minimal calories. For more evidence-based nutrition tips, consider consulting resources like Healthline.

Frequently Asked Questions

A standard cup of raw, chopped green cabbage contains approximately 22 calories.

Yes, cabbage can be very beneficial for weight loss because it is low in calories and high in fiber and water, which helps you feel full and reduces overall calorie intake.

Yes, cooked cabbage remains very low in calories. For instance, a half cup of shredded, cooked cabbage has only about 17 calories.

Beyond fiber, cabbage is an excellent source of vitamin C, vitamin K, and antioxidants. It also provides smaller amounts of folate, potassium, and manganese.

Due to its very low calorie density, you can eat a large volume of cabbage to increase fullness without significantly impacting your total daily calorie consumption.

Both red and green cabbage are low in calories. While the exact values can vary slightly, the difference is negligible and both remain a great low-calorie option.

The main reason for cabbage's low calorie count is its high water content (over 90%) and high fiber, which add bulk and promote fullness with very little energy.