Knowing the calorie content of foods is important for managing weight and overall health. Cabbage and egg stir-fries are nutritious low-calorie dishes that can be part of a healthy diet. In this article, we’ll look at the calorie content of the ingredients that typically go into a cabbage and egg stir-fry and provide an estimate for the total calories per serving.
Calories in Cabbage
Cabbage is a low-calorie vegetable that provides important nutrients like vitamin C, vitamin K, and fiber. Here is an overview of the calorie content in 1 cup of raw cabbage (89g):
| Calories | 22 |
| Protein | 1g |
| Carbohydrates | 5g |
| Fiber | 2g |
| Fat | 0g |
As you can see, 1 cup of raw cabbage contains only 22 calories. When cooked, cabbage becomes even lower in calories due to water loss during cooking. 1 cup of cooked cabbage contains about 17 calories.
Calories in Eggs
Eggs are a nutrient-dense protein source and make a great addition to a cabbage stir-fry. Here is the calorie breakdown for a large whole egg (50g):
| Calories | 72 |
| Protein | 6g |
| Fat | 5g |
| Saturated Fat | 1.5g |
| Carbohydrates | 0.5g |
A large whole egg contains about 72 calories, with about 6g coming from protein and 5g coming from fat. The egg yolk contains the majority of calories and fat, while the white is nearly pure protein.
When stir-frying eggs, they are typically beaten and scrambled or made into a thin omelet. Beaten eggs have a similar nutritional breakdown to whole eggs when cooked.
Calories in Oil for Stir-Frying
To stir-fry cabbage and eggs, you’ll need a bit of cooking oil. The oil adds flavor and prevents sticking. Here’s a look at the calorie content per tablespoon (14g) of common stir-frying oils:
| Olive oil | 119 calories |
| Vegetable oil | 120 calories |
| Canola oil | 124 calories |
| Peanut oil | 119 calories |
| Sesame oil | 120 calories |
As you can see, most common stir-frying oils contain around 120 calories per tablespoon. Some chefs recommend using just 1/2 to 1 teaspoon of oil when stir-frying veggies to cut down on calories.
Calories in Flavorings and Seasonings
To add lots of flavor without many calories, consider seasoning your cabbage and egg stir-fry with:
- Soy sauce – 1 tablespoon contains about 10 calories
- Rice vinegar – 1 tablespoon has 5 calories
- Fresh ginger – 1 teaspoon minced is about 2 calories
- Garlic – 1 clove is 4 calories
- Chili paste – 1/2 teaspoon has about 5 calories
- Sesame seeds – 1 teaspoon is about 25 calories
Using these low-calorie flavor boosters can add tons of taste without spiking the calorie count too much. Go easy on high-sodium condiments like soy sauce if you need to limit your sodium intake.
Putting It All Together
Now let’s estimate the total calories for a full cabbage and egg stir-fry serving:
| 2 cups chopped cabbage (cooked) | 34 calories |
| 2 eggs (scrambled or thin omelet) | 144 calories |
| 1 teaspoon vegetable oil | 40 calories |
| 1 teaspoon minced ginger | 2 calories |
| 1 clove garlic, minced | 4 calories |
| 1 tablespoon soy sauce | 10 calories |
| 1/4 teaspoon sesame oil | 15 calories |
| Total: | 249 calories |
A serving of cabbage and egg stir-fry made with 2 eggs, 2 cups cabbage, and typical seasoning amounts provides about 249 calories.
This stir-fry makes a filling, nutritious low-calorie meal. You can reduce the calories slightly by using less oil or increase the amount of veggies relative to the eggs. Adding additional vegetables like bell peppers or snow peas can boost nutrition while minimizing the calorie increase.
Nutrition Benefits
Stir-fries made with cabbage and eggs provide an array of important nutrients in addition to being low in calories:
- Protein – Eggs provide about 6g protein per serving to help maintain and repair muscles.
- Vitamin C – Cabbage is packed with vitamin C, an antioxidant that promotes immune health.
- Vitamin K – Cabbage has lots of vitamin K which is important for blood clotting.
- B Vitamins – Eggs supply B12, B2, B5 and other B vitamins to support energy and brain health.
- Iron – Cabbage provides iron to prevent anemia and aid circulation.
- Choline – Egg yolks are one of the best sources of choline, which helps memory and metabolism.
Weight Loss Benefits
At just 249 calories per serving, cabbage and egg stir-fry can be a slimming choice. Here are some reasons it’s great for weight loss:
- Low calorie density – Cabbage provides volume and satiety with minimal calories.
- Lean protein – Eggs are a fat-burning protein choice.
- Fiber – Cabbage contains 2g fiber per serving to control appetite.
- Versatile flavors – Add hot sauce, ginger, etc. to prevent boredom.
- Satisfying crunch – Cabbage retains a satisfying texture when stir-fried.
To maximize weight loss, accompany your stir-fry with a side of brown rice or quinoa along with vegetables like broccoli or asparagus.
Conclusion
A cabbage and egg stir-fry made with 2 cups cabbage and 2 eggs provides about 249 calories per serving. Exact amounts may vary depending on ingredients and cooking oil used. This vegetable and protein combination makes for a nutritious low-calorie meal that promotes weight loss. Season your stir-fry with garlic, ginger, soy sauce and other flavorful condiments to make this vegetable dish more delicious.