Quick Answer
A small head of cooked cabbage contains approximately 100 calories. The exact calorie count can vary depending on the size of the cabbage head and how it is prepared. On average, 1 cup of boiled, chopped cabbage contains around 50 calories. So a small head, which yields 2-3 cups cooked, provides about 100-150 calories.
Calorie Count of Raw Cabbage
Before being cooked, cabbage is very low in calories.
| Cabbage (raw) | Calories |
|---|---|
| 1 cup chopped | 22 |
| 1 cup shredded | 17 |
As you can see, raw cabbage only contains around 20 calories per cup. This vegetable is over 90% water by weight.
The calorie composition of raw cabbage is:
| Nutrient | % of Calories |
|---|---|
| Carbs | 65% |
| Protein | 15% |
| Fat | 20% |
The calories in cabbage mostly come from carbohydrates. Cabbage also provides small amounts of protein and fat.
Calories in Cooked Cabbage
The cooking process changes the calorie content of cabbage significantly.
Cooking softens cabbage’s tough cell walls, decreasing its volume and concentrating its nutrients. About 1 cup of cooked cabbage comes from around 3 cups of raw cabbage.
Boiling, braising, roasting, sautéing, and stir-frying are common ways to prepare cabbage. Here are the calories for 1 cup of cooked cabbage prepared by different methods:
| Type | Calories |
|---|---|
| Boiled | 50 |
| Braised | 51 |
| Roasted | 49 |
| Sautéed | 62 |
| Stir-fried | 71 |
As shown, cooked cabbage ranges from 50-70 calories per cup depending on the cooking method. Boiling, braising, and roasting result in the lowest calorie content. Meanwhile stir-frying adds a bit more due to the oil used.
Overall, boiling cabbage until just tender results in the greatest nutrient retention and lowest calorie count.
Nutrients in Cooked Cabbage
Cooking cabbage maintains most of its beneficial nutrients, including:
- Vitamin C – 52% DV
- Vitamin K – 85% DV
- Folate – 10% DV
- Potassium – 8% DV
- Antioxidants like polyphenols and sulfur compounds
Cabbage’s high water and fiber contents also remain intact after cooking. The fiber accounts for 20% of cooked cabbage’s calories.
Calories in Small, Medium, and Large Heads
As mentioned earlier, a small head of cabbage weighs around 1-1.5 pounds and provides 2-3 cups chopped.
Here are the approximate calories for small, medium, and large heads of cooked cabbage:
| Cabbage Head Size | Weight | Servings | Calories |
|---|---|---|---|
| Small | 1-1.5 lbs | 2-3 cups | 100-150 |
| Medium | 1.5-2.5 lbs | 3-5 cups | 150-250 |
| Large | 2.5-4 lbs | 5-10 cups | 250-500 |
As you can see, a medium 2 pound head would provide around 3-4 servings and 200 calories total. While a large 3 pound head would contain 6-7 servings and 300-350 calories.
So the exact calorie count of your cooked cabbage depends on the original weight and size you started with. But in general, a small head equals a light 100-150 calorie side dish.
Cabbage Calories Compared to Other Vegetables
Cabbage is one of the lowest calorie vegetable options.
Here is how it compares per 1 cup cooked:
| Vegetable | Calories |
|---|---|
| Cabbage | 50 |
| Broccoli | 55 |
| Carrots | 52 |
| Cauliflower | 28 |
| Spinach | 41 |
| Asparagus | 40 |
As you can see, cabbage provides a similar amount of calories as nutrient-dense vegetables like broccoli, carrots, and spinach.
Benefits of Cabbage
Not only is cabbage low in calories, but it offers fantastic health benefits:
- High in antioxidants like sulforaphane
- Excellent source of vitamin C and K
- Anti-inflammatory properties
- Glucosinolates help protect against cancer
- High in fiber for digestive and heart health
- May lower cholesterol and blood pressure
Cabbage is especially praised for its high levels of antioxidants and anti-inflammatory compounds. These are linked to reduced risk of chronic illnesses like heart disease, cancer, and brain diseases.
So by choosing cabbage as a low-calorie vegetable option, you gain some extra health bonuses as well.
Low Calorie Cabbage Recipes
Here are some delicious low calorie ways to prepare cabbage:
Simple Sautéed Cabbage
* 1 tbsp olive oil – 120 calories
* 1 medium onion, sliced – 60 calories
* 2 garlic cloves, minced – 10 calories
* 1 small head cabbage, sliced – 100 calories
* 1⁄4 tsp each salt and pepper – 0 calories
- Heat oil in a pan over medium high heat.
- Add onion and cook for 5 minutes until softened.
- Add garlic and cook for 1 minute until fragrant.
- Add cabbage and sauté for 10 minutes until wilted down.
- Season with salt and pepper.
This simple side comes out to 290 calories total.
Roasted Cabbage Wedges
* 1 medium head cabbage, cut into wedges – 150 calories
* 1 tbsp olive oil – 120 calories
* 1⁄4 tsp each salt and pepper – 0 calories
- Preheat oven to 400°F.
- Toss cabbage wedges with oil, salt, and pepper.
- Roast for 30 minutes, flipping halfway.
Roasted cabbage wedges make a delicious 270 calorie side dish.
Cabbage Soup
* 2 tsp olive oil – 80 calories
* 1 onion, diced – 60 calories
* 2 carrots, sliced – 70 calories
* 2 stalks celery, sliced – 10 calories
* 1 medium head cabbage, chopped – 150 calories
* 4 cups vegetable broth – 80 calories
* 1 bay leaf
* salt and pepper to taste
- Heat oil in a large pot over medium heat.
- Cook onion for 5 minutes until translucent.
- Add carrots, celery, and cabbage. Cook 5 more minutes.
- Pour in broth and add bay leaf.
- Season with salt and pepper.
- Simmer 20 minutes until cabbage is tender.
- Discard bay leaf before serving.
This nutritious cabbage soup provides 8 servings at 140 calories each.
Conclusion
A small head of cooked cabbage contains about 100-150 calories, providing 2-3 servings.
While raw cabbage is very low calorie, cooking concentrates it down significantly. However, boiling or roasting cabbage maintains its excellent nutrition.
Cabbage is one of the lowest calorie vegetables, making it perfect for low calorie, high nutrient sides and dishes. Its health benefits like antioxidants and anti-inflammatory compounds make cabbage a real superfood.
Incorporating cooked cabbage into your diet through simple sautés, roasted wedges, delicious soups, and more is a tasty way to cut calories without sacrificing taste or nutrition.