Cabbage is a low-calorie, nutrient-dense vegetable that fits easily into almost any diet. Whether you're tracking calories, counting carbs, or boosting your vitamin C and fiber intake, this calculator gives you a quick breakdown of the key nutrients in the amount of cabbage you plan to eat.
Simply enter the weight of raw cabbage (or use the quick-select buttons for common serving sizes), and the tool will estimate calories, protein, carbohydrates, fiber, sugars, fat, vitamin C, vitamin K, folate, and potassium. You can also adjust for cooked cabbage, which changes the nutrient density per gram.
This tool is ideal for meal planning, diet tracking, and anyone curious about the nutritional profile of this versatile cruciferous vegetable. Use it to compare portions, plan balanced meals, or simply learn more about what's in your salad or stir-fry.
🥬 Cabbage Nutrition Calculator
📊 Results
Step-by-step
How to Use This Tool
Using the cabbage nutrition calculator is straightforward. Start by entering the weight of cabbage you plan to eat. You can type a number directly into the input field, or use the quick-select buttons for common serving sizes like 100 grams or one cup of chopped cabbage. The unit selector lets you switch between grams, ounces, and cups, so you can work with whatever measurement is most convenient for your recipe or food scale.
Next, choose whether your cabbage is raw or cooked (boiled). Cooking cabbage reduces its water content and slightly changes the nutrient density per gram, so this option helps improve accuracy. Once you click the Calculate button, the tool displays a full breakdown of calories, macronutrients, and key micronutrients for your portion. The step-by-step section shows the math behind the numbers, which is useful if you want to understand how the values are derived.
If you need to start over, the Reset button clears all inputs and results. The calculator is designed for quick, repeated use, so you can easily compare different portion sizes or forms of cabbage.
Nutritional Profile of Cabbage
Cabbage is a member of the cruciferous vegetable family, which also includes broccoli, kale, and Brussels sprouts. It is exceptionally low in calories—about 25 calories per 100 grams of raw cabbage—while providing a good amount of dietary fiber and a range of vitamins and minerals. The table below summarizes the average nutrient content per 100 grams of raw cabbage, based on standard USDA FoodData Central values.
| Nutrient | Amount per 100 g | % Daily Value* |
|---|---|---|
| Calories | 25 kcal | 1% |
| Protein | 1.3 g | 3% |
| Carbohydrates | 5.8 g | 2% |
| Fiber | 2.5 g | 9% |
| Sugars | 3.2 g | — |
| Fat | 0.1 g | 0% |
| Vitamin C | 36.6 mg | 41% |
| Vitamin K | 76 mcg | 63% |
| Folate | 43 mcg | 11% |
| Potassium | 170 mg | 4% |
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How the Calculation Works
The calculator uses a simple proportional scaling method. It starts with the nutrient values per 100 grams of raw cabbage, then multiplies those values by the ratio of your entered weight to 100 grams. For example, if you enter 150 grams of raw cabbage, the calculator multiplies each nutrient value by 1.5 (150 ÷ 100).
When you select cooked cabbage, the calculator applies a factor of 0.85 to account for the fact that boiling causes some water loss and nutrient leaching. This factor is an approximation based on typical changes in weight and nutrient retention during cooking. The exact values can vary depending on cooking time, water volume, and whether the cooking water is consumed.
The step-by-step breakdown in the results area shows the calculation for calories as an example, but the same logic applies to every nutrient. This transparency helps you verify the numbers and understand how portion size directly affects your intake.
Worked Examples
Example 1: Raw cabbage salad
You're making a salad with 200 grams of raw shredded cabbage. Enter 200 in the weight field, select grams, and choose raw. The calculator will show approximately 50 calories, 2.6 g protein, 11.6 g carbs, 5 g fiber, and 73 mg vitamin C. That's a substantial portion of your daily vitamin C needs for very few calories.
Example 2: Cooked cabbage side dish
You're serving 150 grams of boiled cabbage as a side. Select cooked and enter 150 grams. The calculator applies the 0.85 factor, giving roughly 32 calories, 1.7 g protein, 7.4 g carbs, and 3.2 g fiber. The vitamin C content drops to about 47 mg because some is lost during cooking.
Example 3: Using cups
Your recipe calls for 2 cups of chopped raw cabbage. Since 1 cup of chopped raw cabbage weighs about 89 grams, 2 cups equals 178 grams. Enter 178 in the weight field and select cups, or simply use the quick-select button for 1 cup and double the result. The calculator will show roughly 44 calories and 4.5 g fiber.
Tips for Accurate Tracking
- Weigh your food: For the most accurate results, use a kitchen scale rather than volume measurements. Cup sizes can vary significantly depending on how finely you chop the cabbage.
- Consider cooking method: Boiling causes the most nutrient loss, especially for water-soluble vitamins like vitamin C and folate. Steaming or stir-frying preserves more nutrients. If you use a different cooking method, the values may differ slightly.
- Check your portion: Cabbage is low in calories, so it's easy to eat large portions without exceeding your calorie goals. However, the fiber content can add up, which is beneficial for digestion.
- Use the breakdown: The step-by-step section helps you understand how the numbers are calculated, which is useful if you're learning about nutrition or tracking macros.
Frequently Asked Questions
Is cabbage good for weight loss?
Yes, cabbage is an excellent food for weight loss because it is very low in calories and high in water and fiber. A 100-gram serving has only about 25 calories, making it easy to include in large volumes without significantly increasing your daily calorie intake. The fiber also promotes satiety, helping you feel full longer.
Does cooking cabbage reduce its nutrients?
Cooking can reduce the levels of heat-sensitive and water-soluble nutrients, particularly vitamin C and some B vitamins. However, cooking also makes some nutrients more bioavailable, such as certain antioxidants. The calculator's cooked option accounts for an average reduction, but the exact loss depends on the method and duration of cooking.
Can I use this calculator for other types of cabbage?
This calculator is based on green cabbage, which is the most common variety. Red cabbage and Savoy cabbage have slightly different nutrient profiles, but the differences are generally small. For most purposes, the values will be close enough for tracking. If you need precise data for a specific variety, consult a reliable nutrition database.
What is the difference between net carbs and total carbs?
Total carbohydrates include fiber, which is not fully digested and absorbed. Net carbs are calculated by subtracting fiber from total carbs. For cabbage, 100 grams contains about 5.8 g total carbs and 2.5 g fiber, so net carbs are approximately 3.3 g. This makes cabbage a popular choice for low-carb and ketogenic diets. If you're tracking net carbs, you can subtract the fiber value from the carb value shown in the results.
Additional Resources
For more detailed nutritional information, you can consult the USDA FoodData Central, which provides comprehensive data on thousands of foods. The NIH Office of Dietary Supplements offers fact sheets on vitamins and minerals, including vitamin C and vitamin K. If you're interested in the health benefits of cruciferous vegetables, the World Health Organization publishes dietary guidelines that emphasize the importance of vegetables in a healthy diet.