Vegetables are good sources of fiber on the keto diet, but it’s important to take note that not all veggies are low in carbohydrates. Cabbage is definitely one of the best options you can have, thanks to its macronutrient and micronutrient profile. For those who are asking about the carbs in cabbage, read this guide to find the answers, plus recipes that incorporate cabbage.
Cabbage is suitable for keto dieters because it has very few carbohydrates. If you want something that will fill you up without kicking you out of ketosis, cabbage makes an excellent choice. It’s packed with fiber and micronutrients like vitamin C, vitamin E, calcium, and phenolic substances with health benefits (*).
On the keto diet, you’re allowed only less than 50 grams of carbs per day. This makes cabbage a good fit for those controlling their carb intake.
Eating cabbage on keto is easy — you can serve it raw, boil it, steam it, or roast it in the oven. In fact, there are plenty of keto recipes that use cabbage, which we’ll explore later in this article. With that being said, cabbage is versatile and can support your weight loss and fitness goals on a very low-carb lifestyle!
Different varieties of cabbage exist, which slightly vary in their net carbs (total carbs minus dietary fiber). For example, one cup of shredded green cabbage contains 2.31 grams of net carbs per cup while one cup of red cabbage contains 3.69 grams of net carbs (*, *). It helps to check the carb count before using a type of cabbage for your keto meals.
We’ve prepared a table below showing four cabbage varieties with their net carbs:
|Type of Cabbage||Net Carbs (1 cup, shredded)|
|Green cabbage, chopped||2.31 grams net carbs (*)|
|Red cabbage, chopped||3.69 grams net carbs (*)|
|Napa cabbage, shredded||2 grams net carbs (*)|
|Savoy cabbage, shredded||2.1 grams net carbs (*)|
As a health-boosting food, cabbage contains several micronutrients, such as:
- Vitamin C: 25.6 mg per cup
- Vitamin E: 0.105 mg per cup
- Calcium: 28 mg per cup
- Iron: 0.329 mg per cup
- Magnesium: 8.4 mg per cup
- Phosphorus: 18.2 mg per cup
- Potassium: 119 mg per cup
- Sodium: 12.6 mg per cup
These vitamins and minerals offer many health benefits. For example, vitamin C in cabbage helps with forming collagen and repairing body tissues, while calcium promotes bone growth and maintenance.
Although cabbage is keto-friendly, it’s not an important source of protein and fat, which also matter on keto. One cup of green cabbage contains:
- Protein: Only 1 gram per cup
- Fat: Zero grams
To meet your protein and fat needs, we recommend pairing or serving cabbage with chicken, pork, lamb, turkey, beef steak, salmon, or eggs.
Check out these cabbage recipes that will add deliciousness and fiber to your weekly keto meals. Have them for breakfast, lunch, dinner, or snack time.
- Stir Fry With Cabbage Noodles: Traditional noodles are off-limits on the keto diet, which is why cabbage can be a wonderful alternative. Enjoy this savory stir-fry meal with just 4.8 grams of carbs and 14.8 grams of fat.
- Low-Carb Romanesco With Cabbage Noodles: With this delicious low-carb version of your favorite food, you won’t feel deprived at all. Feel free to add crispy bacon slices if you’re also craving meat. One serving has 5 grams of carbs, 22.6 grams of fat, and 4.8 grams of protein.
- Easy Keto Crack Slaw: This crack slaw is the perfect choice for those who love a meaty lunch or a side dish. You can use ground beef or ground chicken instead of ground pork. One serving has 5.4 grams of carbs, 8.9 grams of fat, and 26.2 grams of protein.
- Loaded Keto Coleslaw: In case you’re looking for something to serve your guests, try this savory and crunchy dish. This coleslaw is even better because it includes cheddar cheese and bacon! A cup has only 1 gram of net carbs.
So, can you eat cabbage on keto? Some veggies may contain many carbs — and fortunately, cabbage isn’t one of them. At less than 5 grams of net carbs per serving (whether you’re eating green, red, napa, or savoy cabbage), you’ll be sure to stay in ketosis.
Just keep in mind that cabbage isn’t the best source of protein and fat, so make sure to incorporate a variety of meats, eggs, and seafood into your diet. Cabbage is versatile and nutritious, you can add it to any recipe — coleslaw, keto noodles, and so much more!