Is Cabbage Ok to Eat on Keto? The Low-Carb Answer

December 1, 2025 •

3 min read

With only about 2 to 3 grams of net carbs per cup, cabbage is a surprisingly low-carb and keto-friendly vegetable that adds volume and valuable nutrients to your diet. For those on a strict ketogenic eating plan, confirming if cabbage is ok to eat on keto is essential for maintaining ketosis and enjoying a varied diet.

Quick Summary

Cabbage is a highly compatible vegetable for a ketogenic diet due to its low net carb count. It is rich in vitamins and fiber and can be prepared in many ways to add variety to keto meals without compromising your diet goals.

Key Points

Keto-Friendly Vegetable: Cabbage is low in net carbs, with most varieties containing 2-4 grams per cup, making it an ideal choice for a ketogenic diet.
Rich in Vitamins: Cabbage is a great source of essential nutrients, particularly vitamins C and K, which are often limited in a keto diet.
Excellent Source of Fiber: The high fiber content in cabbage helps improve digestion and increases satiety, which can help manage hunger on a low-carb diet.
Cooking Versatility: Cabbage can be prepared raw in salads, roasted as 'steaks,' fried, or used as a low-carb substitute for noodles or wraps.
Fermented Options Available: Sauerkraut and kimchi, both made from fermented cabbage, are low-carb and provide beneficial probiotics, but check for added sugars in store-bought versions.
Mindful Portion Sizes: While low in carbs, remember that different types and cooking methods can slightly alter the net carb count, so tracking portions is wise for strict keto dieters.

Is Cabbage a Safe Vegetable for the Keto Diet?

Yes, cabbage is not only safe but also highly recommended for the ketogenic diet. It is a versatile, nutrient-dense, and low-carb vegetable that can be incorporated into a wide range of keto-friendly meals. Because the fiber content is subtracted from the total carbohydrates to determine the net carb count, cabbage becomes an excellent choice for those looking to keep their carb intake minimal.

The Nutritional Profile of Cabbage

Cabbage is a powerhouse of essential vitamins and minerals, all packed into a low-calorie vegetable. It is particularly rich in Vitamin C, an important antioxidant, and Vitamin K, which is vital for blood clotting and bone health. It also provides a good dose of dietary fiber, which aids digestion and promotes a feeling of fullness, a major benefit on a restrictive diet.

Nutritional highlights for 1 cup of shredded raw green cabbage:

Net Carbs: ~2 grams
Calories: ~14
Fiber: ~2 grams
Protein: ~1 gram
Vitamin C: Provides a significant portion of your daily recommended intake.
Vitamin K: An excellent source of this fat-soluble vitamin.

How Different Types of Cabbage Compare on Keto

While all types of cabbage are generally keto-friendly, their net carb content can vary slightly. For the strictest carb counters, paying attention to the specific variety can be helpful. Here is a comparison of net carbs for one cup of shredded raw cabbage, based on available data:


Cabbage Type	Net Carbs (per 1 cup shredded, raw)
Napa Cabbage	< 2 grams
Savoy Cabbage	2.1 grams
Green Cabbage	2-3 grams
Red Cabbage	~3.5 grams
Bok Choy	~1.5 grams

Napa cabbage and Bok choy are the lowest in net carbs, making them a great choice for those on the most restrictive keto plans. However, since all varieties are low-carb, any type can be a valuable addition to your diet. The key is moderation and being mindful of your total daily carb limit.

Preparing Cabbage for Your Keto Diet

Cabbage is incredibly versatile and can be cooked in numerous ways to fit your meal plan. Its robust texture allows it to hold up well to various cooking methods without becoming mushy, making it a great replacement for higher-carb ingredients like noodles or potatoes.

Ways to incorporate cabbage:

Raw: Use shredded cabbage as a crunchy base for coleslaw, salads, or as a garnish.
Roasted: Slicing a head of cabbage into "steaks" and roasting them with olive oil and spices creates a flavorful and tender side dish.
Fried: Sautéing shredded cabbage with bacon grease and onions is a classic Southern keto-friendly dish.
Fermented: Enjoy fermented cabbage in the form of sauerkraut or kimchi. These options are typically low-carb and offer the added benefit of probiotics for gut health, but be mindful of portion sizes as fermentation can concentrate some nutrients.
Soups and Stir-fries: Cabbage can be a bulking agent in stews and stir-fries, absorbing the flavors of other ingredients.
Wraps: Use large, softened cabbage leaves as a wrap for sandwiches or burger fillings instead of bread or lettuce.

Potential Considerations When Eating Cabbage on Keto

While cabbage is a fantastic keto vegetable, there are a few things to keep in mind, especially for certain varieties or preparations.

Fermented Cabbage: Sauerkraut and kimchi are great for adding flavor and probiotics, but always check the label for added sugars, which can increase the carb count. Stick to traditionally fermented versions.
Glucosinolates: Some varieties, particularly Bok choy, contain glucosinolates. While these are beneficial in moderate amounts, excessive intake could potentially affect thyroid function. As with any food, consuming a wide variety of vegetables is the best approach to a balanced diet. It would take an extremely large amount to cause an issue for most people.
Individuality: Some individuals may experience mild digestive discomfort from cruciferous vegetables like cabbage due to the high fiber content. Starting with smaller portions can help your system adjust.

Conclusion

Cabbage is an excellent, budget-friendly, and highly versatile vegetable that is perfectly compatible with the ketogenic diet. Its low net carb count, coupled with its rich nutrient profile and dietary fiber, makes it an ideal choice for adding bulk and flavor to your meals without derailing ketosis. Whether enjoyed raw, roasted, fermented, or as a substitute for noodles, cabbage offers a healthy and satisfying option for any keto dieter. As with any food on a low-carb journey, monitoring your total daily intake is key to success. For more inspiration and recipes, you can explore various resources, including the recipes on the Diet Doctor website.

Frequently Asked Questions

The net carb count for one cup of shredded raw green cabbage is approximately 2 to 3 grams. This can vary slightly depending on the cabbage variety, with Napa cabbage being the lowest and red cabbage slightly higher.

Yes, cooked cabbage remains keto-friendly. Although the net carb content may increase slightly compared to its raw state due to the concentration of sugars, it still contains less than 5 grams of net carbs per cup and easily fits into a ketogenic meal plan.

Chinese cabbage, commonly known as Napa cabbage, and Bok choy have the lowest net carbs, with some raw shredded options containing less than 2 grams per cup.

Yes, traditional sauerkraut made from cabbage and salt is very keto-friendly. It also provides probiotics for gut health. Always check the ingredients list on store-bought versions to ensure no sugar has been added.

Cabbage is rich in nutrients like vitamins C and K, fiber, and antioxidants. These compounds help reduce inflammation, improve digestion, and support a healthy immune system, which are all beneficial on a keto diet.

You can finely shred or spiralize cabbage and lightly cook it to use as a low-carb replacement for noodles in dishes like stir-fries or soups. Its texture holds up well to cooking without turning mushy.

For most people, there are no significant downsides. However, some may experience digestive issues due to the high fiber content. Some varieties like Bok choy contain glucosinolates, which can cause issues in excessive amounts, but this is extremely rare.