What is the Serving Size for Cabbage?

November 3, 2025 •

3 min read

According to the USDA SNAP-Ed Connection, one cup of shredded raw cabbage, approximately 70 grams, constitutes a standard serving. Understanding what is the serving size for cabbage is crucial for effective meal planning and ensuring you get the full range of health benefits this cruciferous vegetable offers. This guide explains how to measure both raw and cooked portions to fit your dietary needs.

Quick Summary

The standard serving size for cabbage is typically 1 cup shredded raw, which reduces to about ½ cup when cooked. Differences in density affect how portion sizes are measured, influencing both nutrient intake and satiation.

Key Points

Standard Serving: A typical serving is 1 cup of shredded raw cabbage or ½ cup of cooked cabbage.
Raw vs. Cooked: Raw cabbage takes up more volume due to water content, so the portion size appears larger than a cooked portion of similar nutritional value.
Weight Measurement: A 100-gram serving is a standard measurement often cited, equivalent to about one cup of chopped raw cabbage.
Health Benefits: Cabbage is low in calories but rich in vitamins K and C, fiber, and antioxidants, which benefit digestion, heart health, and reduce inflammation.
Dietary Impact: Due to its high fiber content and low calories, cabbage can promote feelings of fullness and aid in weight management when included in a balanced diet.
Incorporation: Cabbage is a versatile vegetable that can be eaten raw in salads or cooked in various dishes, making it easy to add to your meals.

Understanding the Standard Cabbage Serving Size

While a definitive, one-size-fits-all rule doesn't exist, a consensus from nutrition and health authorities points to a few key measurements for a single serving of cabbage. For most people, a good rule of thumb is to aim for about one cup of raw, shredded cabbage or half a cup of cooked cabbage. This general guidance helps manage calorie intake while ensuring a good dose of vitamins and fiber.

Factors Influencing Serving Size

Several factors can influence the ideal serving size for an individual. These include:

Dietary Goals: For weight management, focusing on larger, fibrous portions of vegetables like cabbage can increase feelings of fullness with minimal calories. A typical 1-cup serving of raw shredded cabbage contains only about 22 calories.
Health Conditions: Individuals on specific diets, such as those monitoring vitamin K intake due to blood thinners, may need to adjust their serving size based on a doctor's advice.
Cooking Method: Cabbage significantly shrinks when cooked, which is why the volume-based measurement is different. Raw cabbage holds more air and water, occupying more space per unit of weight.
Variety: While general guidelines apply, different varieties like red, green, or savoy cabbage have slightly varying nutritional profiles, but the standard cup measurements remain consistent for portioning.

Raw vs. Cooked Cabbage: Portion Differences Explained

When preparing cabbage, it's essential to recognize that cooking fundamentally changes its volume. The process of applying heat releases water, causing the vegetable to shrink dramatically. For this reason, a raw measurement will not equal a cooked one in terms of volume. One pound of fresh raw cabbage, for example, typically yields about two cups once cooked.

Measuring Raw Cabbage

To measure a serving of raw cabbage, most health authorities suggest:

1 cup of shredded cabbage is a common serving size, which equates to roughly 70 to 89 grams. This is a simple and effective measure for adding crunch to salads, slaws, and wraps.
100 grams (about 3.5 ounces) is a standard measure used in nutritional data and is approximately equivalent to one cup of chopped cabbage.

Measuring Cooked Cabbage

For cooked cabbage, the serving size is reduced due to moisture loss. A standard serving is often considered:

½ cup of cooked cabbage, which, according to various nutrition databases, provides a comparable nutritional contribution to a full cup of raw cabbage. This portion size is suitable for stir-fries, soups, and stews.

Comparison Table: Raw vs. Cooked Cabbage Serving


Aspect	Raw Cabbage	Cooked Cabbage
Standard Volume Serving	1 cup, shredded or chopped	½ cup, shredded or chopped
Weight Equivalent	Approx. 70-89 grams	Approx. 75 grams
Calorie Content	Approx. 22 calories per cup	Approx. 16 calories per ½ cup
Nutrient Density	Often retains higher levels of heat-sensitive vitamins like Vitamin C	Vitamin C content may be reduced but maintains other nutrients
Meal Application	Salads, coleslaw, fresh wraps	Soups, stews, sautés, side dishes

Health Benefits and Ideal Intake

Cabbage is a nutritional powerhouse, rich in vitamins C and K, dietary fiber, and various antioxidants like anthocyanins. These components support a healthy gut, reduce inflammation, and may lower the risk of certain chronic diseases. Incorporating it regularly is beneficial, and aiming for the recommended portion sizes can help meet daily vegetable intake goals.

For general wellness, health experts recommend incorporating vegetables like cabbage into your diet regularly. Some sources suggest aiming for ½ to ¾ cup of cooked or 1 ½ cups of raw cabbage per day, several times per week, as part of a balanced diet. The key is consistency and variety in your vegetable consumption, and cabbage is an affordable and accessible option for doing so.

Conclusion: Finding the Right Cabbage Portion for You

Determining what is the serving size for cabbage depends on whether it's raw or cooked and what your personal dietary objectives are. A general guideline is one cup of raw, shredded cabbage or a half-cup of cooked, which can be easily incorporated into a wide variety of meals, from fresh salads to hearty stews. By understanding these differences, you can better manage your portion control and maximize the nutritional benefits of this versatile and healthy vegetable. For those with specific dietary concerns, consulting a healthcare provider is always recommended. Ultimately, regular inclusion of this nutrient-dense cruciferous vegetable is a great strategy for supporting overall health and wellness.

For more information on the nutrient content of cabbage, you can reference the USDA FoodData Central.

Frequently Asked Questions

Yes, the standard serving sizes for red and green cabbage are measured the same way: approximately one cup raw or half a cup cooked, based on volume. Although their nutritional profiles vary slightly, the portioning guidelines remain consistent.

A standard serving of 1 cup of raw shredded cabbage contains approximately 22 calories. This makes it an excellent, low-calorie vegetable for adding bulk and nutrients to your meals.

Both raw and cooked cabbage are healthy, but they offer different benefits. Raw cabbage retains more heat-sensitive Vitamin C, while cooking can release more potent antioxidant compounds. The best method depends on personal preference and desired nutrient profile.

Excessive cabbage consumption can lead to gastrointestinal side effects like bloating and gas due to its high fiber content. It is best to introduce it into your diet slowly and in moderation, especially for those with sensitive digestive systems.

As a rough visual guide, a standard one-cup serving of shredded cabbage is about the size of a tennis ball. For cooked cabbage, a half-cup serving is roughly half that size. Alternatively, you can use a kitchen scale to measure the recommended 70-89 grams for raw or 75 grams for cooked.

Fermenting cabbage to make products like sauerkraut or kimchi does not change the initial serving size guidelines. The fermentation process introduces beneficial probiotics but does not alter the fundamental volume-to-weight ratio for a serving.

A medium-sized head of cabbage weighs about 2 pounds and can yield up to 8 cups shredded raw, meaning one serving is a relatively small portion. A 1-cup serving is less than 1/8th of a medium head of cabbage.