Cabbage is a nutrient-dense and versatile veggie that can be combined with different vegetables for a delicious diet. You might wonder, “How many carbs does raw cabbage have?”
The number of carbs in raw cabbage depends on the variety and serving sizes.
The U.S. Department of Agriculture provides that one cup of chopped raw cabbage contains 5.2 grams of total carbohydrates, 2.2 grams of fiber, and 3 grams of net carbs. It also provides 56% of the daily value (DV) for vitamin K and 36% for vitamin C.
Cabbage has some fantastic health benefits. As a brassica vegetable, cabbage may help lower the incidence of some malignancies, including esophageal and gastric cancer, as published in the International Journal of Cancer.
How many carbohydrates in raw cabbage?
Raw cabbage is a nutrient-dense, low-calorie cruciferous vegetable that can significantly contribute to a healthy and balanced diet.
Cabbage is a good source of carbohydrates. Although the exact amounts of carbs in cabbage will vary depending on its size, variety, and how it is prepared. For example, cooked cabbage may have a slightly higher carb content due to water loss during the cooking process.
According to the USDA, one cup of shredded raw cabbage contains about 4.1 g of carbohydrates and 1.8 g of fiber, making the net carb count only 2.3 g compared to half a cup of shredded cooked cabbage, which contains 4.1 g of carbohydrates with 1.4 g of fiber and a net carb count of 2.7 g.
Cabbage is relatively low in total and net carbs, making it a good choice for individuals following a low-carb or ketogenic diet.
Raw cabbage can be an excellent option for adding volume and nutrients to meals without significantly increasing your carb intake.
It is a healthy food given its low carbohydrate, high vitamin C and K content, and other minerals like folate and potassium.
The different types of cabbage and their carbohydrate content
Green cabbage, red cabbage, Napa (Chinese) cabbage, and savoy cabbage are only a few of the numerous varieties of cabbage. Each cabbage has a distinctive flavor, texture, and carbohydrate content.
Carbs in raw green cabbage
The most popular variety is green cabbage, commonly called white cabbage. It is frequently used in coleslaw and stir-fries and has a moderately sweet flavor.
100 g of raw green cabbage contains 25 calories, 5.8 g of carbohydrates, 2.5 g of fiber, and 3.3 g of net carbs.
Carbs in raw red cabbage.
Red cabbage, commonly called purple cabbage, is more vibrant in color and has a more robust flavor. It frequently appears in salads and pickled foods.
Red cabbage contains slightly more carbohydrates than green cabbage.
100 g of raw red cabbage contains 31 calories, 7.4 g of carbohydrates, 2.1 g of fiber, and 5.2 g of net carbs.
Carbs in savoy cabbage
Savoy cabbage has a slightly sweeter flavor than green cabbage. It is regularly used in stews and soups.
Savoy cabbage contains slightly more carbohydrates than green cabbage.
100 g of raw savoy cabbage contains 6.10 g of carbohydrates, 3.10 g of fiber, and 3.0 g of net carbs.
Carbs in raw Napa (Chinese) cabbage
Napa cabbage, also known as Chinese or Pak-Choi cabbage, has a more delicate flavor and is often used in Asian cuisine.
Napa cabbage is lower in carbohydrates than other types of cabbage.
100 g of raw Chinese cabbage contains 13 calories, 2.2 g of carbohydrates, 1 g of fiber, and 1.2 g of net carbs.
Therefore, all the above-given values indicate that raw cabbage is low in carbs.
Is raw cabbage keto?
Yes, cooked or raw, cabbage is keto friendly since it contains less than 5 g of net carbs per cup. But raw cabbage is more keto-friendly than cooked cabbage.
Though cabbage is still low in carbs when cooked, it contains more net carbs.
For example, 100 grams of raw cabbage yields 5.8 grams of carbohydrates, 2.5 grams of fiber, and 3,3 grams of net carbs.
Whereas,100 grams of cooked cabbage yield 5.5 grams of carbohydrates and 1.9 grams of fiber, with 3.6 grams of net carbs.
The reason is that cooked cabbage has more weight since it shrinks and loses some water content during cooking.
According to studies, ketogenic diets contain very low carbs, moderate protein, and a high level of fat.
As someone on a ketogenic diet, you should keep your daily carbohydrate intake to no more than 50 grams.
You may enjoy cabbage as a low-carbohydrate and high-fiber veggie, making it a good choice for a ketogenic diet.
However, in your keto diet, you may avoid starchy vegetables, such as potatoes and sweetcorn, because of their relatively high carbohydrate content.
Cabbage is a low-carb and significantly high-fiber vegetable; eating it can’t kick you out of ketosis.
Generally, out of green, red, Chinese, and savoy cabbage, Chinese cabbage is the most keto-friendly because it contains the fewest calories and net carbs per 100 g.
How much cabbage can I eat on keto?
The amount of cabbage you can eat on the keto diet depends on your macronutrient needs and daily carb limit.
As a low-carb vegetable, you can have a moderate amount of cabbage in your diet if you keep track of your carb intake from other sources and stay within your daily limit.
Raw cabbage as a substitute for higher-carb ingredients in recipes
Raw cabbage is a healthy ingredient that can be used as a substitute for higher-carb ingredients in various food recipes.
Cabbage is low in calories and remarkably high in fiber, which makes it an ideal option for anyone trying to limit their carbohydrate intake.
In one way, raw cabbage can substitute for noodles, which are higher in carbs, in dishes like lasagna or stir-fry.
Also, you can incorporate raw cabbage into recipes by replacing it with a high-carb wrap or bread.
Using raw cabbage as a substitute for high-carb ingredients can be a healthy and delicious way to reduce carbohydrate intake and add more vegetables to your diet.
However, the flavor and texture differ when raw cabbage is used as a substitute for high-carb ingredients.
Comparing the carbohydrate content of raw cabbage to some common vegetables
Carbohydrates are the predominant source of energy for the human body. Comparing raw cabbage to some popular vegetables like sweet potatoes, peas, and corn, raw cabbage is relatively low in carbohydrates.
To compare the carbohydrate content, 100 g of raw cabbage contains 7.4 g of carbohydrates. While
- 100 g of boiled sweet, yellow corn contains 18.7 g of carbohydrates.
- 100 g of sweet potatoes contains 21.8 g of carbohydrates.
- 100 g of raw green peas contains 14.4 g of carbohydrates.
On the other hand, some vegetables like broccoli, tomatoes, and cauliflower contain fewer carbohydrates than raw cabbage.
- 100 g of broccoli contains about 7 g of carbohydrates.
- 100 g of tomatoes contains about 3.9 g of carbohydrates.
- 100 g of cauliflower contains about 5 g of carbohydrates.
Therefore, consuming cabbage and other vegetables can help you achieve a balanced, healthy diet while providing the necessary carbohydrate for energy.
Conclusion
In conclusion, raw cabbage is a nutritious and low-carb vegetable that is an excellent addition to any healthy diet.
Depending on the variety of cabbage, the carb count can vary slightly.
However, you can eat cabbage without causing your ketone levels to fluctuate, making it an ideal vegetable for a keto diet. You only need to add the proper components in the correct quantity, and you’re good to go.