Tracking calories in vegetables can be tricky because serving sizes vary with how the vegetable is cut. A cup of chopped cabbage holds more leaves than a cup of shredded cabbage, so the calorie count changes even though the vegetable is identical. This tool takes the guesswork out of that math by converting your cup measurement into grams and applying standard USDA nutrition values for several common cabbage types.
Cabbage is one of the lowest-calorie vegetables around: a typical cup of raw green cabbage provides about 22 kcal, along with a good helping of fiber, vitamin C, and vitamin K. Whether you are meal prepping, following a calorie-deficit plan, or just curious about your plate, this calculator gives you a quick estimate of calories, carbs, fiber, and protein.
Choose the cabbage variety and preparation that matches what you are eating, enter the amount you used — in cups or grams — and press Calculate. You will also see a short breakdown so you understand exactly where the numbers come from.
🥬 Cabbage Calories Per Cup Calculator
Select cabbage type, enter amount, and get calories plus carbs, fiber, and protein.
| Total carbs | |
|---|---|
| Fiber | |
| Protein |
Step-by-Step Guide
Start by choosing the cabbage preparation that matches what you are actually eating. The type selection matters because a cup of shredded leaves is much lighter than a cup of chopped pieces, and boiled cabbage is heavier still because the leaves soften and condense into the measuring cup. Once selected, enter the amount you used. Use cups if you measured with a measuring cup, or switch to grams if you weighed your portion on a kitchen scale. Press Calculate to see calories, total carbs, fiber, and protein. The breakdown below the main number shows every step of the conversion.
Cabbage Nutrition at a Glance
Cabbage is low in calories but provides meaningful amounts of fiber, vitamin C, vitamin K, and antioxidants. The table below summarizes approximate per-cup values for the preparations in the calculator. Values are compiled from USDA FoodData Central.
| Preparation | Weight per cup | Calories per cup | Carbs | Fiber | Protein |
|---|---|---|---|---|---|
| Raw green chopped | 89 g | 22 kcal | 5.2 g | 2.5 g | 1.2 g |
| Raw green shredded | 70 g | 18 kcal | 4.1 g | 1.8 g | 0.9 g |
| Cooked/boiled green | 150 g | 33 kcal | 7.6 g | 2.9 g | 1.8 g |
| Raw red chopped | 89 g | 28 kcal | 6.6 g | 1.9 g | 1.2 g |
| Raw napa shredded | 75 g | 10 kcal | 1.7 g | 0.8 g | 0.8 g |
How the Calculator Works
Cabbage nutrition values are usually listed per 100 grams, not per cup. The calculator first converts your volume measurement into grams using an average weight per cup for each preparation. It then applies a simple proportion: (grams ÷ 100) × calories per 100 g = calories. The same proportion is used for carbohydrates, fiber, and protein.
Example: If raw green cabbage has 25 kcal per 100 g and your portion is 89 g, the calculation is 0.89 × 25 = 22.2 kcal for one cup.
These values are rounded approximations from USDA FoodData Central, which is the reference database used by most nutrition tracking apps. Actual values vary slightly between individual heads of cabbage, growing conditions, and cooking methods, but the differences are small enough for day-to-day tracking.
Worked Examples
Example 1 — Shredded raw cabbage. You add 1½ cups of raw shredded green cabbage to a stir-fry. One cup weighs 70 g, so 1.5 cups equals 105 g. At 25 kcal per 100 g, that is 1.05 × 25 = 26.3 kcal, about 6.1 g carbs, 2.6 g fiber, and 1.4 g protein.
Example 2 — Cooked cabbage side dish. You serve 1 cup of boiled green cabbage. Because cooked cabbage weighs about 150 g per cup, the portion has 1.5 × 22 = 33 kcal. Fiber is 1.5 × 2.0 = 3.0 g, and protein is 1.5 × 1.2 = 1.8 g.
Example 3 — Weighing in grams. If you skip the measuring cup and weigh out 120 g of raw red cabbage, the calculator computes 1.2 × 31 = 37.2 kcal. This is a more reliable way to track because cup packing is so variable.
Common Serving-Size Mistakes to Avoid
- Using chopped cup weight for shredded cabbage. Shredded leaves trap more air, so a cup of shredded green cabbage weighs roughly 70 g instead of 89 g. Swapping the two can overestimate your calories by about 20%.
- Packing the cup too tightly. If you press cabbage into the measuring cup, you can easily fit 20–30% more grams than a loosely filled cup. Always fill it loosely, like a salad, unless the recipe says otherwise.
- Confusing cooked and raw weights. Cabbage shrinks when cooked. One cup of cooked cabbage is about 150 g and contains more calories than one cup of raw, not because cooking adds calories but because more cabbage fits in the same volume.
- Ignoring added fat. The calculator covers plain cabbage. If it is sautéed in oil, tossed with butter, or dressed, add those calories separately.
Frequently Asked Questions
Is cabbage really that low in calories? Yes. Raw cabbage is roughly 92–94% water. A full cup of chopped raw green cabbage contains only about 22 kcal, making it one of the most volume-friendly vegetables for people watching their calorie intake.
Why does the calorie count change between cooked and raw? Cooking removes some water and collapses the leaves, so the same physical cup holds more dry matter. The calories per 100 g are actually similar — about 25 raw and 22 cooked — but a cup of cooked cabbage contains more grams and therefore more calories.
Can I use this calculator for other leafy greens? The nutrition values are specific to cabbage. Other greens have different cup weights and calorie densities. For similar tools, try the kale calorie calculator or the guacamole per cup calculator.
Should I use cups or grams for best accuracy? Grams. Cup measurements are convenient, but the actual weight can vary with chop size, humidity, and packing. A food scale removes that variable. If you do not have one, fill the cup loosely and use the cup weight listed in the table above.