Is Cabbage Ok for Low Carbs? A Complete Nutrition Guide

November 3, 2025 •

3 min read

With just 2-3 grams of net carbs per cup, cabbage is a powerhouse vegetable for those on a low-carb journey. The question, 'Is cabbage ok for low carbs?' is met with a resounding yes, offering a crunchy, nutrient-dense solution for adding bulk and flavor to your meals without compromising your dietary goals.

Quick Summary

Cabbage is a highly suitable vegetable for low-carb diets, boasting minimal net carbs and abundant fiber per serving. It is versatile, nutritious, and ideal for weight management.

Key Points

Low Net Carbs: Cabbage is excellent for low-carb diets, containing just 2-3 grams of net carbs per shredded cup.
Nutrient-Dense: It offers a wealth of vitamins C and K, as well as essential minerals like potassium and calcium.
Supports Digestion: The high fiber content aids digestion, promotes satiety, and helps regulate blood sugar.
Versatile Ingredient: Enjoy cabbage raw in salads, cooked in stir-fries, or fermented as gut-healthy sauerkraut.
Anti-Inflammatory: The antioxidants in cabbage can help combat chronic inflammation in the body.
Aids Weight Management: Its low-calorie, high-fiber composition helps you feel full, which can support weight loss efforts.

Cabbage: A Low-Carb All-Star

Cabbage has long been a staple in diets around the world, but its low-carbohydrate profile and high nutritional value make it an exceptional choice for anyone watching their carb intake. As a non-starchy, cruciferous vegetable, it is packed with essential vitamins, minerals, and compounds that support overall health. Whether you're on a ketogenic diet, managing your blood sugar, or simply aiming for a healthier lifestyle, cabbage offers a flexible and flavorful addition to your meal plan.

Understanding Cabbage and Net Carbs

The key to a successful low-carb diet often lies in understanding the concept of net carbs, which is the total carbohydrate content of a food minus its fiber. This is because fiber is a type of carbohydrate that the body cannot fully digest, and therefore, it does not significantly impact blood sugar levels. Cabbage has a high fiber content, which dramatically lowers its net carb count, making it a very low-impact food for those monitoring their carbohydrate intake.

For example, one cup of shredded raw green cabbage contains around 5.2 grams of total carbs, but with 2.2 grams of dietary fiber, its net carb count is only about 3 grams. This is an incredibly favorable ratio for anyone looking to eat filling, satisfying meals without accumulating excess carbohydrates. Different cabbage varieties have slightly different nutritional profiles, but all remain very low in net carbs.

Nutritional Bounty in Every Bite

Beyond its low-carb status, cabbage is a nutrient-dense food that provides a wide array of health benefits. It is particularly rich in vitamins C and K, and contains a good amount of other vitamins and minerals.

Vitamin C: A powerful antioxidant, Vitamin C is crucial for a strong immune system, tissue repair, and overall cellular protection.
Vitamin K: This vitamin is vital for blood clotting and plays an important role in bone health.
Dietary Fiber: The high fiber content in cabbage promotes a healthy digestive system, aids in regular bowel movements, and supports a feeling of fullness, which can assist with weight management.
Antioxidants and Anti-inflammatory Compounds: Cabbage contains antioxidants that help fight inflammation in the body, potentially lowering the risk of chronic diseases such as heart disease.

Incorporating Cabbage into Your Low-Carb Diet

Cabbage's versatility is one of its greatest strengths. It can be prepared in numerous ways, offering different textures and flavors to keep your diet exciting.

Raw: Use shredded cabbage as a crunchy base for salads and coleslaws. Create a creamy, keto-friendly coleslaw by using a full-fat mayonnaise dressing.
Cooked: Sauté or fry cabbage with butter and bacon for a rich, satisfying side dish. Cabbage stir-fries with other low-carb vegetables and protein are also a quick and easy meal.
Fermented: Fermented cabbage, such as sauerkraut or kimchi, is not only low in carbs but also rich in probiotics, which support gut health. The fermentation process further reduces the carb content by converting sugars into beneficial acids.

Low-Carb Cabbage Recipe Ideas

Keto Egg Roll in a Bowl: A deconstructed egg roll with a mix of ground meat, shredded cabbage, and low-carb seasonings.
Cabbage Steaks: Thick slices of cabbage roasted with olive oil and spices until tender and caramelized.
Stuffed Cabbage Rolls (Low-Carb Version): Use large, soft cabbage leaves to wrap a mixture of ground meat, riced cauliflower, and herbs.
Cabbage Soup: A hearty, low-calorie soup made with cabbage, broth, and other low-carb vegetables.

Comparison of Cabbage Varieties

While all cabbages are low-carb, their nutrient density and net carb counts can vary slightly. Here is a comparison of some popular varieties per 100 grams, based on available data.


Nutrient (per 100g)	Green Cabbage	Red Cabbage	Savoy Cabbage
Calories	~23 kcal	~31 kcal	~27 kcal
Total Carbs	~5.5 g	~7.0 g	~6.1 g
Dietary Fiber	~1.9 g	~1.9 g	~3.1 g
Net Carbs	~3.6 g	~5.1 g	~3.0 g
Vitamin K	High	High	High
Vitamin C	High	Very High	Good

Note: Nutritional values can vary based on growing conditions and preparation methods.

Conclusion: Cabbage is a Low-Carb Ally

Cabbage is an undeniably excellent choice for a low-carb diet. Its low net carb count, combined with its high fiber, antioxidant, and vitamin content, makes it a valuable and versatile vegetable for managing weight and improving overall health. Whether you prefer it raw, cooked, or fermented, cabbage can provide a satisfying crunch and nutritional boost to your meals without compromising your dietary goals. Its affordability and wide availability make it an accessible option for everyone seeking a healthy, low-carb lifestyle.

For more nutritional details on various foods, consult reliable databases like the USDA's FoodData Central.

Frequently Asked Questions

Net carbs are calculated by subtracting the grams of dietary fiber from the total grams of carbohydrates. Cabbage is low in net carbs because its high fiber content significantly reduces the total carb count that is absorbed by the body.

Both red and green cabbage are excellent for a low-carb diet. Red cabbage has slightly more total and net carbs per serving but also offers different antioxidants. You can confidently include either in your low-carb meal plan.

Yes, sauerkraut and other fermented cabbage products like kimchi are low in net carbs. The fermentation process causes the bacteria to consume the natural sugars, resulting in a lower carbohydrate count. These also provide beneficial probiotics.

No, cooking cabbage does not increase its carbohydrate content. In some cases, boiling can slightly decrease the carb density if some water-soluble carbohydrates leach into the water, but the change is minimal. The main benefit is that cooked cabbage is a good source of fiber, but be mindful that some water-soluble vitamins may be lost during the boiling process.

While lettuce is also low-carb, cabbage is generally denser in nutrients, including more fiber and vitamins C and K, per 100 grams. This makes cabbage a more nutritionally robust choice, especially for cooked applications.

Simple low-carb cabbage preparations include making a quick fried cabbage with bacon, creating a crunchy coleslaw with a creamy keto dressing, or roasting thick cabbage slices with spices as a side dish.

Yes, cabbage is excellent for weight loss. It is low in calories and high in fiber and water, which helps you feel full and satisfied. This can help prevent overeating and support a calorie-restricted plan.