It's no secret that eating vegetables is good for you. But are the carbohydrates in cabbage compatible with a keto diet ? While you've probably heard that you need to avoid high-carb vegetables while on the ketogenic diet, you still have countless low-carb vegetables - and that includes cabbage.
Cabbage is a low-carb vegetable that you can eat in abundance while on a ketogenic diet. This vegetable can be sautéed in Asian-inspired dishes, mixed with ground beef in a pan, or simply roasted and served with protein. If you don't have fresh cabbage on hand, you can buy cauliflower rice (100% cauliflower), to rehydrate and cook as a puree, soup or dish!
Cabbage can be a great food if you want to stay in ketosis. Learn more about the nutrients in this low-carb vegetable and how to prepare it in some of your favorite recipes. Find all our recipes here.
What is cabbage?
Cabbage is a member of the cruciferous vegetable family. You can see a wide variety of them at the market, collard greens being the most common. Other vegetables in this family include bok choy, zucchini, cauliflower, Brussels sprouts, and kale.
In its raw form, cabbage has a chewy texture and a slightly peppery taste. Because it doesn't have a very strong taste, it's a popular ingredient in many side dishes and ketogenic dishes.
It is used in particular to make coleslaw, stir-fries, soups and even make wraps using its leaves. Red cabbage is a great low-carb substitute for your rice dish.
Health Benefits of Cabbage in the Keto Diet
Cabbage is rich in several vitamins and minerals, including vitamin C. Vitamin C is an antioxidant that plays an essential role in the proper functioning of the immune system.
Cabbage, Brussels sprouts, and other low-carb vegetables are also a rich source of vitamin K. Vitamin K is a fat soluble vitamin, which means it's best absorbed when consumed with a source of healthy fat, like extra virgin olive oil or coconut. Vitamin K is a key player in bone health, helping to prevent blood clotting, promoting healthy brain function, ensuring proper metabolic function and even helping to prevent cancer.
In addition to being rich in vitamin C and vitamin K, cabbage and other cruciferous vegetables are abundant in folate, in Vitamin E and in many micronutrients. Cabbage also contains high amounts of phytonutrients - nutrients that protect plants against foreign invaders and give them their color, flavor and smell.
The phytonutrients in red cabbage, such as sulforaphane, make this vegetable a powerful inflammation fighter. Thanks to this high nutrient content, cruciferous vegetables have been shown to protect cells from DNA damage, provide antiviral and antibacterial benefits, inhibit tumor cell growth, and protect against different types of cancer.
Nutrients and Carbohydrates in Cabbage
There are different varieties of cabbage, including white cabbage, collard greens, Savoy cabbage, and napa cabbage. Learn about cabbage carbohydrates as well as the unique macros and health benefits of these 4 varieties.
Green or white cabbage has about 27 calories per 100 grams. These calories are made up of 5 grams of carbohydrates, 0.2 grams of fat, and 1.4 grams of protein. It also has 2 grams of fiber, which brings the net carbs down to just 3 grams.
Compared to green or white cabbage, red cabbage is not as tender. It takes longer to mature and therefore has a harder texture.
When cooking with red cabbage, you will need to be extra careful when running it under running water. The red or purple color can quickly fade to a dull blue color, which you can correct by adding lemon juice. One cup of shredded red cabbage contains 22 calories, including 0.1 grams of fat, 5 grams of total carbohydrates, and 1 gram of protein.
Savoy cabbage is a tender variety of cabbage (similar to collard greens) with dark green, wrinkled leaves. Savoy cabbage contains a total of 19 calories per cup, with 0.1 grams of fat, 4.3 grams of carbohydrates and 1.4 grams of protein [*].
Napa cabbage is another popular variety of cabbage. Unlike its colleagues in the cabbage family, it has a darker yellow color and a milder flavor. One cup of napa cabbage is equivalent to 13 calories, with 2.4 grams of carbohydrates, 0.2 grams of fat, and 1.2 grams of protein.
Is cabbage recommended in a keto diet?
You can safely eat all varieties of cabbage on your keto diet without worrying about your ketone levels. Best of all, cabbage can provide many nutrients that you might miss on a low-carb or ketogenic or high fat low carb diet.
To determine if a food fits in a low-carb diet, it is essential to look at the total number of carbohydrates and dietary fiber, thus determining the number of net carbs.
When to avoid cabbage on a keto diet?
If you're worried about consuming too much cabbage on a low-carb or ketogenic diet, take heart! Not only does cabbage have a very low carbohydrate and calorie intake, it is packed with nutrients and is great for overall health, making cabbage a great ingredient to include in your meal prep when you're eating. start a keto diet.
Bottom line: cabbage is great for a ketogenic diet!
While some vegetables contain a fairly significant amount of carbohydrates, cabbage (and most other leafy green vegetables) are not. Cabbage is keto and low in carbs because it has less than 5 grams of net carbs per serving, which is perfectly in line with the recommended carb limit of around 50 grams of carbs per day.
There are many types of cabbage, including napa, savoy, collard greens, and red cabbage. While each of these strains contain different macronutrients, they are all keto-friendly. You can use cabbage in a number of low-carb dishes, including stir-fries, rolls, coleslaw, and other dishes.
For some inventive new dinner ideas using cabbage and other low-carb veggies, be sure to check out the section keto recipes on this site. If you don't like to cook, you will also find many keto preparations ideal to start your ketogenic diet and change your diet to a keto and low carb diet!