Cabbage is one of the best low-carb vegetables for the ketogenic diet. With only 3 grams of net carbs per cup, raw cabbage provides important nutrients without kicking you out of ketosis.
Is cabbage keto-friendly?
Yes, cabbage is a keto-friendly food. One cup (89g) of chopped raw cabbage contains:
- Calories: 22
- Total carbs: 5g
- Fiber: 2g
- Net carbs: 3g
Since keto diets limit net carbs to 20-50g per day, cabbage can easily fit into a keto meal plan.
Nutrition facts of cabbage
Here are some key nutrients found in 1 cup (89g) of chopped raw cabbage:
- Vitamin C: 54% of the Reference Daily Intake (RDI)
- Vitamin K: 60% of the RDI
- Folate: 10% of the RDI
- Potassium: 5% of the RDI
- Vitamin B6: 5% of the RDI
- Calcium: 4% of the RDI
- Magnesium: 3% of the RDI
Cabbage is especially high in vitamin C, an antioxidant that supports immune function. It also provides vitamin K, which plays a role in blood clotting. The vegetable is a good source of folate, potassium, and other B vitamins as well.
Health benefits of cabbage
Here are some of the top health benefits associated with cabbage consumption:
- Rich in antioxidants. Cabbage contains antioxidants like vitamin C, anthocyanins, and sulfur compounds. These help protect your cells against free radical damage.
- May support heart health. Studies show cabbage and other cruciferous vegetables may reduce cholesterol, blood pressure, and heart disease risk.
- May have anticancer properties. Cabbage contains compounds like sulforaphane and indoles that are linked to a lower risk of certain cancers.
- Good source of fiber. One cup of cabbage provides about 10% of the RDI for fiber, which promotes digestive and heart health.
- Contains prebiotics. The fiber and carbohydrates in cabbage serve as prebiotics to feed healthy gut bacteria.
The combination of antioxidants, fiber, nutrients, and prebiotics make cabbage a healthy addition to your diet.
Types of cabbage for keto
There are many different varieties of cabbage to choose from on a keto diet:
- Green cabbage: The most common has crisp, tight green leaves. Pair it with corned beef for a low-carb St. Patrick’s day dish.
- Red cabbage: Has a purple-red hue and adds color to slaws. It has more vitamin C than green cabbage.
- Napa cabbage: Has a milder taste and lighter leaves. Use it to make keto-friendly egg rolls or dumplings.
- Savoy cabbage: Has ruffled, tender leaves. It works well in soups or braised cabbage dishes.
- Bok choy: A non-head forming cabbage with thick stems and spinach-like leaves. Great for stir fries.
The carb count remains low across different cabbage varieties. Focus on choosing organic cabbage when possible.
Cabbage keto recipes
Here are some delicious low-carb cabbage recipes to try on the keto diet:
- Cabbage stir fry – Saute cabbage with onions, garlic, ginger, and soy sauce or coconut aminos.
- Egg roll in a bowl – Mix ground meat with cabbage, carrots, garlic, and ginger for a low-carb take on egg rolls.
- Loaded cabbage soup – Simmer cabbage with bone broth, keto-approved sausage, and cauliflower rice.
- Cabbage roll casserole – Replace cabbage rolls with layered cabbage leaves, meat sauce, and cheese.
- Cabbage beef skillet – Cook ground beef with cabbage, mushrooms, and sweet onions for a quick meal.
- Braised short ribs with cabbage – Braise short ribs or corned beef with sliced cabbage for a hearty dinner.
- Cole slaw salad – Shred green and purple cabbage for a tangy vinegar-based slaw.
Cabbage is also great roasted or sauteed in butter or olive oil as a keto side dish. The vegetables flexibility makes it easy to integrate into keto-friendly meals.
Potential health concerns
Cabbage is safe for most people to consume, but there are some potential health concerns to consider:
- Thyroid function – Cabbage contains goitrogens, compounds that may interfere with thyroid function when consumed in excess.
- Blood clotting – Large amounts of vitamin K from cabbage may interact with blood thinners like warfarin.
- Digestive issues – Some people experience bloating or gas from cabbage, especially raw varieties.
- Pesticide exposure – Cabbage tops the EWG’s Dirty Dozen list for pesticide residues. Choose organic when possible.
Keep portion sizes moderate and pair cabbage with a variety of keto vegetables to prevent potential issues.
How to select and store cabbage
Follow these tips for selecting and storing fresh cabbage:
- Look for firm heads that feel heavy for their size. Avoid cabbage with wilted, discolored, or damaged leaves.
- Smaller cabbages tend to be sweeter and more tender than large heads which can be tough.
- Store whole cabbage heads in a plastic bag in the refrigerator crisper drawer. Use within 2 weeks.
- Wrap cut cabbage tightly in plastic wrap. It will keep for 3-5 days refrigerated.
- Try freezing extra chopped cabbage for later use in soups, stews, or stir fries. It will keep for about 6 months.
Frequently asked questions
Does cabbage make you gassy?
Cabbage and other cruciferous vegetables contain raffinose, a carbohydrate that can cause gas and bloating. Cabbage may be easier to digest when cooked vs raw. Start with small servings to see how your body tolerates it.
Is cabbage high in carbs?
Cabbage contains 5 grams of total carbs per cup, but 2 grams come from fiber. This leaves 3 grams of net digestible carbs that impact ketosis. Cabbage is one of the lowest carb vegetables you can eat on keto.
Is cabbage OK on a low carb diet?
Yes, cabbage fits well into a low carb diet. With only 3 grams of net carbs per cup, cabbage provides important nutrients without significantly impacting your daily carb limit. Use it as a base for keto slaws, soups, stir fries, and more.
What are the side effects of eating too much cabbage?
Eating too much cabbage may cause digestive issues like gas, bloating, and loose stools. Cabbage goitrogens could potentially impact thyroid function by impairing iodine absorption when consumed in excess. Aim for 1-2 cups per day at most.
Can you eat cabbage on keto?
Absolutely! Cabbage is a keto-approved vegetable. With only 3 net grams of carbs and plenty of nutrients, cabbage is a great low-carb addition to meals and side dishes. Try it roasted, sauteed, braised, or added to soups and salads.
Is cabbage good for weight loss?
Cabbage is very low in calories and carbs, so it can fit into a weight loss diet. Its high fiber content helps promote fullness between meals. Cabbage also contains compounds that may boost metabolism. Pair it with healthy proteins as part of a balanced, portion-controlled keto meal plan.
Is cabbage hard to digest?
Raw cabbage is typically harder to digest than cooked cabbage. The insoluble fiber in cabbage remains intact when raw, which can cause gas and bloating. Try steaming, braising, roasting, or sauteeing cabbage to break down its fiber and make it easier on your digestive tract.
The bottom line
With its stellar nutrition stats and endless versatility, cabbage is one of the best low-carb vegetables for keto. One cup contains only 3 grams of net carbs, making it easy to incorporate into a ketogenic meal plan. Cabbage makes a tasty, nutrient-packed addition to keto soups, salads, side dishes, and entrées.
Select fresh, organic cabbage heads when possible and store properly to extend shelf life. Eat cabbage cooked instead of raw if you have digestive issues. Keep portions moderate and enjoy cabbage as part of an overall healthy keto diet.
