In cabbage per 100 g, carbohydrates average about 6 g raw; cooking shifts water and lands near 5–6 g depending on variety and method.
Cabbage is a low-calorie, high-fiber vegetable, and the carbs are modest even when you eat a full cup. The headline number most shoppers want is simple: about six grams of carbohydrate per 100 grams of raw cabbage. That figure stays in a tight band across common types, with red cabbage reading slightly higher and cooked servings holding steady because heat changes water, not starch. If you count net carbs for a lower-carb plan, fiber trims the total a bit further. This guide walks you through the practical numbers you’ll see on the scale and on the plate, plus how prep choices change the math.
Quick Carb Snapshot By Type
These typical values are for 100-gram portions. Numbers reflect widely used nutrition datasets and standard kitchen prep. Small swings across brands and lots are normal.
| Item (100 g) | Total Carbs (g) | Notes |
|---|---|---|
| Green Cabbage, Raw | ~5.8 | Baseline number most labels echo. |
| Red Cabbage, Raw | ~7.4 | Slightly higher due to natural sugars. |
| Cabbage, Cooked (Boiled, Drained) | ~5.4–5.5 | Water content rises; carbs per 100 g stay close. |
| Cabbage, Steamed | ~5.5 | Similar to boiling when drained. |
| Savoy Cabbage, Cooked | ~5.4 | Mild leaf texture, similar carb profile. |
| Sauerkraut (Drained) | ~4.3–5.8 | Fermentation trims sugars; sodium rises. |
| Kimchi (Typical Home/Store Recipe) | ~3–4.5 | Vegetable mix and brine drive the range. |
| Stir-Fried Cabbage (No Sugar Added) | ~5.5 | Oil changes calories, not carbs. |
Carbohydrates In Cabbage Per 100G – Raw Vs Cooked Breakdown
The core starch in cabbage is low, and most weight is water. When you cook it, leaves soften and lose volume. Per 100 g, carbs stay close to raw values, with boiled or steamed servings landing near five to six grams. In a bowl, the cooked portion looks smaller, so it’s easy to eat more grams than you planned. That’s the only real “change” most people feel.
If you track net carbs, subtract fiber. A typical 100 g raw serving carries about two to three grams of fiber, which brings net carbs a notch under the total. For red cabbage, the total starts higher, so the net ends a touch higher too. The flavor is sweeter, which matches the reading.
What Counts As Carbs Here
In cabbage, carbohydrates include natural sugars, starch, and fiber. Fiber slows digestion and doesn’t raise blood glucose the same way. That’s why many trackers show both totals and nets. If you’re logging with a phone app, make sure the entry matches your prep and weight. “Shredded” in a cup can weigh very differently than “chopped” in a cup, but 100 g on a scale is the same every time.
The standard datasets for raw and cooked cabbage sit in a narrow band. For label-level detail, you can search the product in USDA FoodData Central; many grocery items pull from the same base numbers. For everyday planning, the six-gram number for 100 g raw works well across recipes.
How Cooking Changes The Number You See
Boiling Or Steaming
With boiling and steaming, water moves in and softens pectin. Carbs per 100 g shift only a little. Drain well and you’re still near five to six grams. If you salt the water, carbs don’t change, but sodium does. For a gentle texture without extra sodium, steam until just tender and season in the pan.
Stir-Frying
Quick heat in oil drives off some moisture and browns edges. Carbs per 100 g remain similar because only water and fat change. Calories go up due to oil. If you add sugar or a sweet sauce, your carb count jumps fast; log that separately from the base vegetable.
Fermenting
During fermentation, microbes nibble sugars. That’s why sauerkraut and kimchi often show lower totals per 100 g. The tradeoff is sodium. If you’re counting carbs, the drop helps. If you’re watching salt, rinse and drain or keep portions modest.
How Portion Size Maps To Your Plate
Most folks don’t weigh cabbage at the table, so here’s a quick crosswalk for common servings. Use this as a planning tool when you don’t have a scale handy.
Handy Equivalents
- 1 packed cup shredded raw ≈ 90–100 g → about 5–6 g carbs.
- 1 cup cooked, drained ≈ 150–170 g → about 8–10 g carbs.
- Side salad handful ≈ 50 g → about 3 g carbs.
These are working estimates. If your goals demand precision, weigh once or twice and you’ll learn the feel of your bowls and spoons.
Net Carbs Vs Total Carbs
Total carbs include fiber; net carbs deduct it. For cabbage, fiber sits around two to three grams per 100 g raw, so net carbs often land near three to four grams. That’s why shredded slaw is popular in lower-carb menus. If a recipe adds sugar in the dressing, the net advantage fades. Choose vinegar-forward dressings or use a touch of fruit for brightness instead of straight sugar.
Protein, Fiber, And Why Cabbage “Eats” Light
Cabbage brings a mix of water, fiber, vitamin C, and potassium with minimal calories. The texture keeps you chewing, which stretches a meal without a big carb load. For a daily fiber target, public guidance often points to thirty grams for adults. If you’re building a plate around lean protein and vegetables, cabbage is an easy way to add crunch and volume while keeping carbs per bite modest. See the NHS page on how to get more fibre for practical swaps and ideas.
Reading Labels And Datasets Without Getting Lost
Fresh produce isn’t always labeled. When it is, the serving may be in cups, not grams. For clean comparisons, shift your thinking to 100 g. That’s the anchor used across the major datasets. When you’re looking up an entry, match the exact form: raw vs cooked, drained vs undrained, and whether dressings or sauces are included. If you stick to plain cabbage forms, you’ll see consistent totals.
Recipe Moves That Keep Carbs In Check
Lean Slaw
Use shredded cabbage, a splash of vinegar, a little oil, and a pinch of salt. Add chopped herbs and a squeeze of citrus. Skip sugar or keep it to a teaspoon across a full bowl. You’ll preserve the baseline carb number.
Quick Sauté
Sweat sliced cabbage in a hot pan with a thin film of oil. Add garlic and pepper flakes, then finish with stock and cover for a minute. No sugary glaze, no carb jump.
Brothy Cabbage
Simmer wedges in seasoned stock. The vegetable stays low in carbs; the broth gives warmth and body. If you track sodium, use low-salt stock and season at the table.
Why Your Number Might Differ From A Friend’s
Two cooks can start with the same head and land on different entries. One might weigh raw shreds; the other logs a cup of cooked leaves. If you both shift to grams, your numbers will line up. Also, red vs green shifts the total slightly. Red reads sweeter and higher; green sits closer to six. Variety, field conditions, and harvest stage cause small spreads, but not enough to change a plan built around 100 g servings.
Straight Answers To Common Tracking Questions
Does Draining After Boiling Remove Carbs?
A small amount of sugar can leach into the water, but the change per 100 g of drained cabbage is minor. The main shift is texture and water content, not a dramatic carb drop.
Do Oil And Butter Add Carbs?
No. Fats raise calories, not carbohydrates. The carb number per 100 g of cabbage stays similar; the dish gets richer and denser. If you add flour or sweet sauces, that’s where carbs rise.
Is Fermented Cabbage Always Lower?
Often, yes, because microbes eat some sugars. The exact number depends on the recipe and drain level. Sauerkraut usually reads a bit lower per 100 g; sodium climbs, so balance the rest of the plate.
Carb Targets And Where Cabbage Fits
General public advice places a good share of daily energy from carbohydrates, with free sugars kept low. Cabbage supports that pattern because the sugars are modest and the fiber helps with fullness. Use it to bulk plates that would otherwise lean on starch alone. If you’re targeting a specific gram range, scale servings with a kitchen scale and you’ll stay on track.
Applied Examples You Can Copy
Lunch Bowl
Layer 150 g cooked cabbage, 120 g grilled chicken, and a spoon of yogurt dressing. You’ll sit around eight to ten grams of carbs from the cabbage, plenty of protein, and steady texture.
Slaw Swap For Tacos
Use raw shreds in place of part of the tortillas. Keep tortillas small and load the slaw inside. You’ll cut starch while keeping the crunch that makes the meal feel complete.
Soup Starter
Start with onions and garlic, add sliced cabbage, then stock. Finish with herbs. You’ll get body without leaning on potatoes or noodles for thickness.
Reference Numbers At A Glance
This second table groups the most used lookups so you can log quickly. All entries are per 100 g and refer to the plain form unless noted.
| Form | Carbs (g/100 g) | Typical Fiber (g) |
|---|---|---|
| Green, Raw | ~5.8 | ~2.5 |
| Red, Raw | ~7.4 | ~2.1 |
| Cooked, Boiled, Drained | ~5.4–5.5 | ~2.5 |
| Steamed | ~5.5 | ~2.5 |
| Savoy, Cooked | ~5.4 | ~2.7 |
| Sauerkraut, Drained | ~4.3–5.8 | ~3.5–4.0 |
| Kimchi | ~3–4.5 | ~1.5–2.5 |
Putting It All Together
Here’s the simplest rule that holds across shopping, batch prep, and eating out: for every 100 g of plain cabbage on the scale, plan on roughly six grams of carbs. Red cabbage comes in a little higher, cooked leaves stay close, and fermented jars a little lower. If your plan tracks net carbs, subtract the two to three grams of fiber and you’ll land near three to four grams per 100 g. That’s why cabbage pairs so well with lean proteins and tangy dressings in bowls and tacos.
If you want to cross-check a packaged item, search the exact product in USDA FoodData Central and match the form and weight. For general healthy eating context, the NHS page on starchy foods and carbohydrates explains where vegetables like cabbage fit into a balanced day.
Keyword Recap For Trackers
Many readers save a precise phrase to reuse in their logs. If that’s you, these two lines are for you to copy:
- carbohydrates in cabbage per 100g: raw green ≈ 5.8 g; net ≈ 3–4 g.
- carbohydrates in cabbage per 100g: cooked, drained ≈ 5.4–5.5 g.