Is Cabbage Keto?

While cabbage is not generally considered to be an appetizing meal, it is often used in a variety of recipes, including appetizers (such as coleslaw), main courses (such as stir-fries), condiments (such as sauerkraut and kimchi), and renowned cuisines on social media (egg roll in a bowl)

If you are following the ketogenic diet, cabbage is a great low-carb vegetable that you can include in your meals to increase the volume as well as the fiber content.

Nutritional Information About Cabbage

The vegetable category known as "non-starchy vegetables" includes cabbage. You may consume cabbage in a variety of forms, including chopped, shredded, fermented in the form of sauerkraut, or fermented in the form of kimchi.

The United States Department of Agriculture (USDA) reports that one cup of raw shredded cabbage has the following nutrients in the appropriate proportions −

The carbohydrate content of cabbage is 4g

Cabbage has a total of 2g of net carbohydrates.

According to the Atkins diet, a number called "net carbs" is a value that is generally obtained by subtracting from total carbohydrates, both fiber and sugar alcohols. The quantity of carbohydrates that are digested and, as a result, alter blood sugar is referred to as "net carbs." However, it is essential to keep in mind that this is just an estimate since, according to the American Diabetes Association, fiber and sugar alcohols are only half digested.

Those who follow a ketogenic diet often use this figure as a reference to ensure that they remain within their allotted carbohydrate range. It is important to note, however, that net carbs are not considered to be an official macronutrient in the same way that carbohydrates, fat, and protein are.

No, cabbage does not have a high level of net carbohydrates, as the answer to the previous question reveals. There are only 2g of net carbohydrates in cabbage. This is due to the fact that cabbage contains 2g of fiber per cup of shredded cabbage.

The fat content of cabbage is 0g.

The protein content of cabbage is 1g

Additional Nutrients Found in Cabbage

Vitamin C is something that is present in all of these foods, including cabbage, oranges, strawberries, and kiwis. The vitamin C content of cabbage is relatively high. According to the National Institutes of Health, one cup of shredded cabbage provides 26mg of vitamin C, which is equivalent to about one-third of your daily need.

The most incredible places to acquire vitamin C are fruits and vegetables. While following a ketogenic diet, it is, unfortunately, necessary to exercise caution when consuming fruit. The vast majority of fruits, with the notable exception of berries, will cause you to exit the state of ketosis. It is highly recommended that you include cabbage in your diet.

Carbs Contained Within red Cabbage

This form of cabbage may also be enjoyed when following the keto diet; however, it does have a more significant total carbohydrate content per serving compared to green cabbage. There are 4.7g of net carbohydrates in one cup of chopped raw red cabbage, whereas there are only 3.7g of net carbs in one cup of shredded natural red cabbage.

What about red cabbage that has been cooked? There are 6.5g of net carbohydrates in one cup of red cabbage that has been cooked and shredded.

Napa Cabbage Carbs

Napa cabbage, commonly known as Chinese cabbage or pe-tsai, is keto-friendly in even more significant quantities! Only 1.5g of net carbohydrates are included in 1 cup of raw, shredded Napa cabbage.

On a Keto Diet, Is It Okay to Eat Cabbage?

Yes. Why is cabbage a healthy addition to a keto diet? A dish may benefit from the addition of cabbage since it adds a decent amount of volume. You often consume items that are pretty thick, and cabbage may help break up the monotony of your meals by adding texture and flavor.

It is essential to keep in mind that the fermenting process breaks down the cabbage in sauerkraut and kimchi, which results in more cabbage being packed into a smaller serving size. This is something to keep in mind while consuming these foods. While preparing fermented foods, pay attention to the number of portions you serve. These are beautiful additions to spice up whatever dish you're doing.

Is Cabbage Good for You?

Absolutely. Is cabbage low-carb? Yes. Cabbage, especially fresh cabbage, is low in calories and provides a negligible amount of fiber as well as vitamin C. According to some studies, consuming fermented foods like sauerkraut or kimchi will also contribute certain probiotics that are beneficial to the digestive tract.

Recipes For the Keto Diet Using Cabbage

Try one of these three delicious keto cabbage recipes −

  • Rolls of cabbage without rice in the keto diet

This classic meal is given a low-carb makeover, and cabbage acts as the glue that binds everything together.

  • Keto southern fried cabbage with bacon

The earthiness of cabbage is well highlighted by the saltiness of the bacon. It's a simple recipe that anybody may enjoy as a side dish!

  • Keto corned beef and cabbage prepared in a pressure cooker.

It is simple enough to make throughout the year yet elegant enough to be served at a holiday feast. Corned beef and cabbage are a traditional and delicious combination.

  • Rainbow salad with pomegranate vinaigrette

That looks almost too good to eat! This straightforward salad gets its satisfying crunch and vibrant hue from the addition of red cabbage.

  • Oven-roasted or grilled cabbage steaks.

Cabbage has a thick skin that can withstand the high temperatures of the grill. This meal has a good chance of changing your mind about cabbage, even if you aren't already a fan.

  • Simple lazy cabbage roll casserole

There is no need to roll! This dish captures the taste of traditional cabbage rolls while just requiring a fraction of the work.

  • Stir-fry with chicken and cabbage

This dish can be made in just one pan and has chicken, cabbage, and a variety of other fresh vegetables.

In conclusion, cabbage is an excellent addition to a ketogenic diet due to its low carb content and high vitamin C content. Use it fresh in salads, cook it in significant dishes, or ferment it to give food a pleasant funkiness. All three preparation methods are delicious.

Updated on: 03-Apr-2023


Kickstart Your Career

Get certified by completing the course

Get Started