Is Cabbage Keto (Net Carbs, Total Carbs And Keto Cabbage Recipes)
on May 30, 2023, Updated Nov 21, 2023
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Can you eat cabbage on a keto diet? How many carbs are in a serving of cabbage? Here’s everything you need to know about this leafy green veggie, plus the best ways to enjoy it while keeping your carb count low.
If you haven’t included cabbage in your diet, it’s time to do it now! From creamy cole slaw to spicy kimchi, cabbage can be used in so many delicious ways. It adds a distinctive crunch to stir-fries and spring rolls and can even be used as a low-carb pasta substitute.
Cabbage can be an excellent addition to your keto diet. Naturally low in carbs, this versatile veggie is super filling and provides enough fiber to balance out those high-fat and high-protein foods.
Is Cabbage Keto?
With only 2.8 grams of net carbs per cup, cabbage is definitely considered a keto-friendly vegetable. It’s nearly on par with the famously low-carb cauliflower and even lower in carbs than broccoli, mushrooms, and green beans.
How Many Net Carbs In Different Types of Cabbage?
Green Cabbage
According to USDA, each cup of chopped green cabbage provides 2.8 grams of net carbs. Shredded cabbage weighs a bit less and provides 2.3 grams of net carbs per cup.
| Total Carbs | Fiber | Net Carbs | |
| Cabbage, raw, chopped (1 cup; 89g) | 5g | 2.2g | 2.8g |
Napa Cabbage
Sometimes called Chinese cabbage, napa cabbage is the most keto-friendly option available, with only 1.5 grams of net carbs per cup.
Purple Cabbage
Purple cabbages contain more carbohydrates than both green and napa cabbages. 1 cup of chopped purple cabbage contains 4.7 grams of net carbs and a cup of shredded purple cabbage contains 3.7 grams of net carbs. Still, these numbers are considered low enough for a keto diet.
Cabbage Nutrition (Macros)
Carbs In Cabbage
One cup of chopped raw cabbage provides a total of 5 grams of carbs, with half coming from naturally occurring sugars and the other half from the fiber. This leaves 2.8 grams of net carbs. When consumed alone cabbage has a low glycemic index of 10.
Fats
With under a gram of fat in a cup of cabbage, you can consider it a virtually fat-free food.
Protein
Don’t expect much protein from cabbage. Each serving provides just over 1 gram of protein.
Calories
You can expect just 22 calories for each cup of chopped cabbage. This low-calorie veggie is perfect for maintaining a caloric deficit.
Is Cabbage Healthy?
Cabbage is considered a very healthy food. It’s super low in calories and provides some fiber and significant amounts of vitamins C and K. What’s more, cabbage-based foods like sauerkraut and kimchi are known for promoting gut health.
Is Purple Cabbage Keto-Friendly?
Although purple cabbage is higher in carbs than green cabbage, it’s still suitable for a keto diet. Since each cup of shredded purple cabbage contains 3.7 grams of net carbs, it’s easy to fit it into your carb budget for the day.
What Are Some Other Keto-Friendly Vegetables?
- Asparagus: with only 3.88 grams of carbs per 100 grams of asparagus, this veggie is great for keto. It’s also a great source of iron, potassium and vitamin C.
- Celery: as a low-calorie and low-carb food, you can add celery to your list of keto-friendly vegetables. Each 100 gram serving provides only 2.97 grams of carbs.
- Spinach: this leafy green veggie is known for being high in iron and calcium, but low in carbs. A 100 gram serving provides only 3.63 grams of carbs.
- Iceberg lettuce: this popular salad veggie contains just 2.92 grams of carbs per 100 gram serving. Since iceberg lettuce isn’t very nutrient-dense, try combining it with other keto-friendly veggies for a more balanced meal.
- Mushrooms: at only 3.26 grams of carbs per 100 grams of mushrooms, this tasty fungus is keto-approved. Enjoy mushrooms in casseroles, stir-fries and omelets.
- Cucumber: these hydrating fruits are packed with essential nutrients, but only 3.63 grams of carbs per 100 grams. Since most of the carbs are found in the skin, you can peel the cucumber to reduce the carb count.
- Zucchini: perfect for grilling or making low-carb zoodles, zucchini contains only 3.11 grams of carbs per 100-gram serving.
Does Cabbage Have Lower Carb When Cooked?
When cooked, cabbage tends to shrink and lose a lot of its water weight. This means that it takes more cooked cabbage than fresh cabbage to make up a cup. One cup of cooked cabbage works out to 5.4 grams of carbs while a cup of fresh cabbage contains 5 grams of carbs.
Popular Keto Cabbage Recipes
Keto Cabbage Soup
This classic cabbage soup is hearty, nourishing and full of flavor. Each keto-friendly spoonful is sure to provide comfort during those cold winter months.
- Net Carbs: 4g
- Total Carbs: 5g
- Calories: 145
- Fat: 8g
- Protein: 11g
Keto Fried Cabbage With Bacon
Craving Southern cuisine while doing keto? Look no further than Keto Fried Cabbage with Bacon! At only 4 grams of net carbs per serving, it’s the keto-friendly way to jazz up your plate.
- Net Carbs: 4g
- Total Carbs: 7g
- Calories: 269
- Fat: 21g
- Protein: 16g
Keto Cabbage Rolls
Stuffed with seasoned ground beef and keto-friendly cauliflower rice, these cabbage rolls turn out delicious every time you make them. High in protein and low in carbs, they’re sure to keep you on track with your keto diet.
- Net Carbs: 7.3g
- Total Carbs: 9.8g
- Calories: 210
- Fat: 10.3g
- Protein: 18.5g
Keto Cabbage And Sausage
This easy one-skillet dish is ready in 20 minutes with minimal cleanup required. Keto Cabbage and Sausage is tasty on its own or can be served with cauliflower rice for a super filling meal.
- Net Carbs: 5.7g
- Total Carbs: 7.2g
- Calories: 319
- Fat: 27.4g
- Protein: 11.2g
Chinese Cabbage Stir Fry
This quick and Easy Chinese Cabbage Stir Fry makes the perfect keto-friendly side dish. Crunchy and savory, it’s also a delicious addition to soups, noodles and Asian-inspired rice dishes.
- Net Carbs: 6g
- Total Carbs: 6g
- Calories: 36
- Fat: 0.3g
- Protein: 3g
Keto Stuffed Cabbage
Cabbage rolls are stuffed with juicy beef, veggies and cauliflower rice for a keto-friendly dinner that’ll leave you satisfied. This traditional Polish dish works out to only 5.5 grams of net carbs per serving.
- Net Carbs: 5.5g
- Total Carbs: 8.4g
- Calories: 161
- Fat: 10.4g
- Protein: 9.2g
Keto Cabbage Casserole
Cabbage, cheddar and ground beef are baked to cheesy perfection in this easy casserole recipe! Full of flavor but low on carbs, Keto Cabbage Casserole is perfect for meal prep or feeding a family.
- Net Carbs: 7.4g
- Total Carbs: 9g
- Calories: 240
- Fat: 14.4g
- Protein: 18.9g
Keto Corned Beef And Cabbage
With only 3 grams of net carbs per serving, this Keto Corned Beef and Cabbage is a guilt-free St. Paddy’s Day treat! This recipe requires just 6 minutes of prep time and the slow cooker takes care of the rest.
- Net Carbs: 3g
- Total Carbs: 4g
- Calories: 158
- Fat: 6g
- Protein: 27g
Keto Cabbage Lasagna
This keto-friendly lasagna is just as meaty and cheesy as the real deal! Made with cabbage instead of lasagna noodles, it’s a gluten-free, low carb dinner the entire family will love.
- Net Carbs: 4g
- Total Carbs: 5g
- Calories: 384
- Fat: 29g
- Protein: 24g
Keto Cabbage Salad
Swap your boring salad for something more colorful and exciting! Fresh, flavorful and easy to make, this Keto Cabbage Salad is delicious on its own or served as a side dish.
- Net Carbs: 4g
- Total Carbs: 5g
- Calories: 237
- Fat: 16g
- Protein: 17g
Keto Alfredo Cabbage
Strips of cabbage are sauteed, then tossed with bits of Italian sausage in a rich, cheesy Alfredo sauce. It’s the low carb, gluten free solution when you’re craving a comforting bowl of pasta.
- Net Carbs: 7g
- Total Carbs: 11g
- Calories: 508
- Fat: 42g
- Protein: 23g
Best Keto Cabbage Recipe
Ingredients
- 1 ½ pounds green cabbage
- 2 tablespoons olive oil
- 2 tablespoons minced garlic
- 4 dried red chilies, chopped
- 2 teaspoons cooking wine
- 1 tablespoon soy sauce
- stevia, or other keto sweeteners, to taste
- 2 tablespoons water
- 1/2 teaspoon vinegar
- 2 scallions, chopped
- salt, to taste
Instructions
- In a wok over high heat, add the oil. Once hot, add the garlic and chili, reduce the heat to medium, and stir-fry for a minute. Do not let the garlic burn.
- Add the cabbage, wine, soy sauce, stevia, and water.
- Increase the heat to high, cover the wok and let the cabbage cook for 1-2 minutes.
- Uncover the wok and stir in the vinegar, scallions, and salt to taste. The cabbage should be wilted, but still slightly crunchy and caramelized. Serve hot and enjoy!
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
