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How Many Carbs In Cabbage ? & Overall Nutritional facts
Cabbage is a cruciferous vegetable, and a member of the Brussels sprouts, broccoli, cauliflower, and kale family.
1/2 cup of raw white or red cabbage only has 8 calories, out of which about 38% are carbs. A serving of this size also has 1.5 grams fiber, which is so important for a proper digestion and nutrient absorption. When cooked, 2/3 cup of cabbage has 15 calories and 3 grams fiber.
23 grams, or 1 leaf medium cabbage, have 1.3 grams carbohydrates, whereas 100 grams cabbage, whether raw or boiled, have 6 grams carbohydrates. Out of these 6 grams, 2.3 grams are sugar and 3.1 grams are dietary fiber (about 12% of the daily value). There are 7 grams carbohydrates in 100 grams of red cabbage, though, and 2.2 grams carbohydrates in 100 grams cooked cabbage.
You should know that cabbage also contains calcium, iron, magnesium, phosphorous, potassium and zinc. Moreover, you can get from 100 grams raw cabbage 51% of your vitamin C daily value, 10% of your vitamin B6 (as well as lower levels of the whole range of B vitamins), 7% magnesium, 3% calcium, and 2% iron.
Cabbage is a good source of the amino acid called glutamine, which is known for its powerful anti-inflammatory properties (1). Red cabbage also has pro-vitamin A, which the body can then turn into actual vitamin A, about 20% of your daily value.
More importantly, just like with other members of its family, studies show that cabbage may lower the risk of certain cancers and inhibit cancer cells growth (2). And due to its content of indole-3-carbinol, cabbage can boost the repair of DNA.
Note that these chemicals remain intact only in raw cabbage or cabbage that is cooked briefly; prolonged cooking can damage these properties.
On the other hand, studies show that eating raw cabbage can interfere with the healthy functioning of the thyroid, but only if consumed in large amount, as the same studies suggest (3). The bottom line is that cabbage is good for you, both raw and cooked, and as long as you are able to keep a balance between the two, you should be fine.
In fact, cabbage is a terrific aid in keeping carbs under control and in weight loss. It is also very affordable, and can be made in a variety of tasty dishes to keep you wanting more. Here are just a couple of easy recipes that are worth trying out:
Easy Ways To Cook Cabbage
Coleslaw is one nutritious and easy dish that brings only 1 gram of carbs per serving. Besides, the red cabbage gives the slaw a beautiful color. With the quantities below you can easily make a dozen servings.
1 red cabbage
1 medium carrot
½ cup mayonnaise
½ cup sour cream or plain yogurt
1½ tsp apple cider vinegar
1½ tsp prepared mustard
1-2 teaspoons sweetener
(You can make your own, healthy mayonnaise with egg yolks and coconut or macadamia oil, if you prefer (4)).
In a bowl, mix the mayonnaise and the sour cream or the yogurt with the apple cider vinegar, mustard, and the sweetener of your choice (that will replace sugar). Salt to taste.
Grate the carrot and stir it in with the rest of the ingredients. Slice the cabbage thinly, add it to the bowl, and mix thoroughly.
This vegetarian recipe is not only low-carb, but also gluten-free, nut-free, and dairy-free. It also goes well as a side dish to any type of meat, but if you are trying to lose weight, it’s best to eat the slaw with lean chicken.
The slaw has 2 grams carbs, 0 grams sugar, 2 grams fat, and 30 calories per serving; it yields 8 servings.
½ large Savoy cabbage head
2 green onions
⅙ cup rice vinegar
¼ teaspoon Chinese 5 spice powder
1 tsp vegetable oil
1 teaspoon toasted sesame oil
¼ teaspoon salt
¼ cup fresh cilantro leaves OR fresh parsley
Mix together the rice vinegar with the Chinese 5 spice powder, vegetable oil, sesame oil, and salt.
Shred the carrot, and thinly slice the onions and the cabbage. Add them to the bowl, and toss in the chopped cilantro or parsley as well. Keep tossing gently until you get dressing over all the vegetable slices.
If you won’t eat the slaw right away, cover the bowl tightly and refrigerate.
Fried cabbage with bacon
This one has quite a high calorie content (194 calories to be more specific), but it is worth having every now and then, even if you are on a diet. The ingredients below are for 6 servings.
1 large cabbage head
6 slices bacon
1 large onion
2 cloves garlic
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 tsp salt, or to taste
1 teaspoon ground black pepper
1/8 teaspoon paprika
Chop the slices of bacon before placing them in a large stockpot. Cook for no more than 10 minutes over medium-high heat; the bacon should be crispy.
Dice the onion, mince the garlic, and core and slice the cabbage. Add the onion and garlic to the stockpot. Cook for an extra 10 minutes, stirring often.
When the onion caramelizes, it’s time to add the cabbage, stirring and cooking for another 10 minutes. If you don’t like a lot of fat in your meals, make sure to drain some of the bacon grease before adding the cabbage.
Sprinkle the onion powder, garlic powder, salt, pepper, and paprika. Turn the heat down to low and cover the stockpot with aluminum foil. Let it simmer for 30 minutes and stir occasionally.
Using just a handful of ingredients, you can have a meal for 6 ready in only 25 minutes. This is a healthy dish with merely 43 calories per serving, 2 grams total carbs and 1 gram sugar. It also contains 2 grams of saturated fat and 10 mg cholesterol.
The sautéed cabbage is a perfect side dish for chicken or mushrooms, but it is truly delicious on its own as well. Moreover, if you are not on a diet or are not worried about gaining weight, you can use a little more butter than the 2 tablespoons listed here. (Ref. 6 below)
1 small head white cabbage, with the outer green leaves
2 tsp unsalted butter
1 ½ teaspoons kosher salt
½ teaspoon black pepper, freshly ground
First, cut the cabbage in half, then place the cut-side down, and begin slicing around the core, as thinly as you can. There’s no need to keep the core once you’re done.
Put a large sauté pan over medium-high heat, and melt the butter in it. Add the rest of the ingredients (cabbage, salt, pepper) and sauté for 10 – 15 minutes, until the cabbage turns brown. Stir occasionally and season to taste.