Cabbage isn’t known to be a food worth craving, but it shines in side dishes (coleslaw), entrees (like French fries), condiments (sauerkraut, kimchi), and social media hits (egg rolls in a bowl, anyone?)
As someone who follows a keto diet, you can enjoy cabbage as a low-carb vegetable that can add bulk and a bit of fiber to your meals.
Cabbage nutritional facts
Cabbage is a non-starchy vegetable. You can eat chopped, shredded, or fermented cabbage like sauerkraut, or seasoned and fermented cabbage like kimchi.
according to United States Department of Agriculture (USDA)1 cup of shredded raw cabbage contains:
- Carbohydrates in cabbage: 4 grams (g)
- Net carbs in cabbage: 2 g
Net carbs are a measure roughly determined by total carbs minus fiber and sugar alcohols, according to Atkins. Net carbs are the amount of carbs that are digested and therefore affect your blood sugar. (Keep in mind that this is an estimate, though, as the fiber and sugar are partially digested, according to American Diabetes Association.)
Also note that net carbs are not an official macronutrient (like carbs, fats, and protein), but people on the keto diet often use this number as a guide to help them stay in the carb range.
Answering the question “Is cabbage high in net carbs?” There is no. Since there are 2 g of fiber in 1 cup of shredded cabbage, there are only 2 g of net carbs in cabbage.
- Fat in cabbage: 0 g
- Protein in cabbage: 1 gram
Other nutrients in cabbage
Cabbage has one thing in common with oranges, strawberries, and kiwis: vitamin C. “Cabbage is a great source of vitamin C,” says Diana Rodgers, RD, sustainable dish In Concord, Massachusetts. One cup of shredded cabbage contains 26 milligrams (mg) of vitamin C, which is about a third of your daily needs, according to National Institutes of Health.
Fruits and vegetables are the best sources of C, according to Harvard TH Chan School of Public Health. Unfortunately, you have to be careful when eating fruit on a keto diet. “Most fruit, except for berries, will kick you out of ketosis. Including cabbage in your diet is a great idea,” Rodgers says.
Can you eat cabbage on a keto diet?
yes. Why is cabbage good for keto? “Cabbage provides a great deal of volume for a meal,” he says. Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. “Oftentimes, you eat foods that are very dense, and cabbage can deconstruct your meals.”
One thing to keep in mind, Keatley says, is that the cabbage in sauerkraut and kimchi is broken down by the fermentation process, and as a result, this packs more cabbage into a smaller portion. “Be careful of your portion size if you are making fermented dishes,” he says. This is a great decoration to liven up meals.
Is cabbage healthy?
definitely. Is cabbage low carb? yes. Fresh cabbage provides a small amount of fiber and vitamin C and is low in calories. If you choose sauerkraut or kimchi, you’ll also add some gut-friendly probiotics, too. Research It suggests.
Keto recipes with cabbage
Here are three keto cabbage recipes to try:
- Southern Keto Cabbage With Bacon This recipe is from delicious healthy Sauteed marinated cabbage and onions with bacon. Put a piece of chicken on it and dinner is ready.
- keto cabbage hash browns Traditional potato hash browns may be out, but low carb yum Makes a great dish with cabbage and shredded eggs, crusted into a perfect pie.
- Keto Sausage and Cabbage Fryer This meal is from one pan of mayplus Featuring brown sausage for protein and cabbage for crunch, it also enhances flavor with several spices.
Cabbage is a low-carb vegetable, rich in vitamin C, and fits well in a keto diet. Enjoy it raw in salads, cooked in main dishes, or fermented to add a fun treat to meals.
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