Is Cabbage Keto?

Is Cabbage Keto-Friendly?

If you're following a keto diet, you know that eating very low carb is key. This means enjoying plenty of high fat foods, protein sources and non-starchy vegetables. When it comes to veggies, leafy greens tend to be staples. But what about cabbage? Here's what you need to know about enjoying cabbage on keto.

What is Cabbage?

Cabbage is a vegetable that belongs to the Brassica family, which also includes broccoli, cauliflower and kale. It consists of densely-packed leaves attached to a short core. There are many different varieties of cabbage to choose from, including green, red, savoy and napa cabbage.

This hearty vegetable has been cultivated for over 4,000 years. It's enjoyed across the world in dishes like coleslaw, stir fries, soups and stews. Cabbage is revered for its impressive nutrient content and potential health benefits.

Nutrition Facts for Cabbage

One cup (89 grams) of raw, chopped green cabbage contains:

• Calories: 22
• Protein: 1 gram
• Carbs: 5 grams
• Fiber: 2 grams
• Fat: 0 grams
• Vitamin C: 54% of the RDI
• Vitamin K: 85% of the RDI
• Vitamin B6: 11% of the RDI
• Folate: 10% of the RDI
• Manganese: 7% of the RDI
• Potassium: 5% of the RDI

Cabbage is very low in calories and carbs. It's also packed with vitamins, minerals and powerful plant compounds with antioxidant properties.

Net Carbs in Cabbage

The total carb count comes out to 5 grams for 1 cup (89 grams) of raw, chopped cabbage. However, 2 of those grams come from fiber. Fiber does not raise blood sugar levels or require insulin to be disposed of. That means the net carbs in cabbage comes out to just 3 grams.

This is quite low, even for a vegetable. For comparison, here are the net carbs counts for 1 cup raw chopped versions of other common vegetables:

• Broccoli: 4 grams
• Asparagus: 3 grams
• Kale: 2 grams
• Spinach: 0.4 grams

As you can see, cabbage fits right in with other low carb veggies in terms of its carb content.

Is Cabbage Keto-Friendly?

Absolutely! With just 3 grams of net carbs per serving, cabbage can definitely fit into a keto diet. It's low in carbs, yet packed with nutrition.

Cabbage is a versatile veggie. Try these keto-friendly ways to enjoy cabbage:

• Make coleslaw with shredded cabbage, mayo, apple cider vinegar and seasonings.
• Saute cabbage with onions for a simple side dish.
• Stir fry cabbage with other keto friendly veggies like broccoli and cauliflower.
• Add shredded cabbage to soups and stews.
• Use cabbage leaves as wraps in place of tortillas.
• Saute cabbage with ground meat for a low carb, nutrient-packed main dish.

Raw, cooked, shredded or chopped - cabbage is delicious and easy to incorporate into a keto diet.

Health Benefits of Cabbage

Including cabbage as part of a keto diet provides you with a wide range of important nutrients and health-promoting compounds. Here are some of the top benefits of cabbage:

Rich in Antioxidants

Cabbage contains antioxidants like vitamin C, anthocyanins and kaempferol. These compounds fight oxidative stress to protect your cells against damage from free radicals.

Excellent Source of Vitamin C

With over half of the RDI for vitamin C in just one cup, cabbage is an excellent source of this vital nutrient. Vitamin C boosts immunity, acts as an antioxidant and aids collagen production.

Supports Heart Health

Studies show that eating more cruciferous vegetables like cabbage is linked to a lower risk of heart disease. This may be due to their anti-inflammatory effects.

May Lower Inflammation

The antioxidants and sulfur-containing compounds in cabbage have anti-inflammatory properties. Red cabbage contains the most antioxidants.

Good Source of Fiber

Cabbage provides insoluble fiber, a type of fiber that does not dissolve in water. Eating more high-fiber foods may aid digestion and lower blood sugar levels.

Contains Choline

Cabbage is a good source of choline, an essential nutrient many people are deficient in. Choline is important for brain health, liver function and mood regulation.

As you can see, cabbage provides some impressive benefits. Choosing it as a staple vegetable on a keto diet is a great way to boost your overall nutrient intake.

Downsides of Eating Too Much Cabbage

Cabbage is fantastic veggie for keto. However, there are a couple downsides to consider if you tend to eat a lot of it.

It's High in Vitamin K

Cabbage contains very high amounts of vitamin K. This isn't a concern for most people, but could interact with blood-thinning medication like warfarin.

It Can Cause Gas and Bloating

Raw cabbage is high in insoluble fiber, which some people have difficulty digesting. Eating large amounts may cause gas, bloating or diarrhea for sensitive individuals.

May Contain Pesticide Residues

Cabbage is on the Environmental Working Group's Dirty Dozen List. This means conventional versions may contain high pesticide residue levels. Choose organic cabbage when possible or wash very well before eating.

In most cases, these potential downsides won't be an issue. But they are worth keeping in mind if cabbage gives you digestive issues or you take blood thinners.

Frequently Asked Questions

Is all cabbage keto-friendly?

Yes, all varieties of cabbage are low in net carbs. This includes green, red, savoy, napa and bok choy cabbage. Feel free to enjoy any type of cabbage on the keto diet.

Can you eat cabbage raw on keto?

Absolutely! Raw cabbage makes a great keto veggie for dipping in dressings and dips. Some people prefer to eat cabbage cooked instead of raw due to its crunchier texture when raw.

What's the difference between green and red cabbage?

Both green and red cabbage come from the same original cabbage plant species. The main differences are:

• Red cabbage contains more antioxidants that give it a deeper purple color.
• Green cabbage has a peppery flavor, while red is slightly sweeter.
• Red cabbage has a crunchier, denser texture.

Both types work well for keto. Go with personal preference or use a mix of colors for more visual appeal.

Is cabbage good for weight loss?

Yes! Cabbage is low in calories and carbs, yet high in fiber. This makes it very filling. Replacing higher carb foods with cabbage is an effective way to cut calories for weight loss.

What's the best way to cook cabbage?

Cabbage is very versatile. Sauteeing, steaming, boiling, stir frying and roasting are all great options. Cook just until tender for the best flavor and texture.

The Bottom Line

With its stellar nutrition profile and low carb count, cabbage is an ideal vegetable on a keto diet. Enjoy cabbage raw, cooked or fermented to benefit from its vitamin, minerals, antioxidants and fiber.

Cabbage makes a tasty, low carb addition to salads, slaws, soups, stir fries and more. Include it often as part of your keto diet to boost nutrition and variety.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.