Cabbage Nutrition Guide

Green cabbage might be the most underrated vegetable for volume eating.

Half a pound (that's one serving) is only 64 calories. 2 grams of protein. 6 grams of fiber. Add 1 teaspoon of oil and you're at about 105 calories.

And here's the best part: cabbage costs $0.49/lb. That's the cheapest vegetable you can buy.

A lot of food. Very few calories. Almost no cost.

This guide covers the macros, serving sizes, how much cabbage shrinks after cooking, stovetop vs oven methods, and how it fits into a balanced meal.

Jump to:

Cabbage Nutrition Breakdown
Cabbage Nutrition: Serving Sizes
Cabbage Nutrition: Raw vs Cooked Portions
With Cooking Oil
Stovetop vs Oven
How to Select Cabbage
Where to Buy Cabbage
How to Store Cabbage
Cabbage vs Okra
Other Ways to Cook Cabbage
Cabbage in a Balanced Thali
Oven Roasted Cabbage Fry Recipe
Frequently Asked Questions
Final Thoughts

Cabbage Nutrition Breakdown

Here's the macro breakdown for raw green cabbage:

Per	Calories	Protein (g)	Fiber (g)	Fat (g)	Carbs (g)
100g	28	1	2.5	0	6.38

Source: USDA FoodData Central | SNAP-Ed Cabbage Guide

Cabbage Nutrition: Serving Sizes

How much cabbage is one serving? It depends on how you're building your plate.

Amount	Serving	Calories	Protein (g)	Fiber (g)	Carbs (g)
100g	100g	28	1	2.5	6.4
¼ lb	113g*	31.6	1.1	2.8	7.2
½ lb	227g*	63.6	2.3	5.7	14.5
1 lb	454g*	127.1	4.5	11.4	29.0

*Serving size adjusted from original recipe

Practical serving guidance:

½ pound per person if cabbage is your main vegetable.

¼ pound per person if you have multiple sides.

One pound of raw cabbage makes 2 generous servings or 4 lighter servings.

Cabbage Nutrition: Raw vs Cooked Portions

Cabbage shrinks a lot when cooked. How much depends on your cooking method.

Here's how much you'll end up with from ½ pound (227g) raw:

Method	Cooked Weight	Shrinkage
Stovetop	~132g	42%
Oven (30 min at 425°F)	~87g	62%

My perfected recipe uses 1 pound and yields ~240g (47% shrinkage). Smaller batches shrink more because there's more surface area for moisture to evaporate.

Don't let the smaller cooked weight fool you. The calories stay the same. You're just eating a more concentrated version.

With Cooking Oil

Most cabbage recipes use some oil. Here's what that adds:

Oil Amount	Calories Added	Total (½ lb cabbage)
1 teaspoon (5g)	40	~105 calories
1 tablespoon (14g)	120	~185 calories

For the oven roasted cabbage fry recipe, I use 1 teaspoon of oil per half pound. That keeps the total around 105 calories per serving.

Stovetop vs Oven

I tested both methods. Here's the breakdown:

Factor	Stovetop	Oven
Active cooking time	10 minutes	1 minute
Total time	~15 minutes	~35 minutes
Attention needed	Constant stirring	Set and forget
Texture	Good	Better (crispy edges)

The verdict: Oven wins. You get crispy edges, better texture, and you don't have to stand there stirring. Just toss, spread on a sheet, and walk away.

Cost breakdown (including time):

Cabbage: $0.49/lb
Prep time (4 min): $1.49 total for cabbage
Stovetop cooking time: adds $2.50 → Total: $3.99
Oven cooking time: adds $0.25 → Total: $1.74

Oven is half the cost when you factor in your time.

How to Select Cabbage

When buying fresh cabbage, look for:

Weight: Should feel heavy for its size (more water = fresher).
Leaves: Tight, crisp outer leaves with no wilting.
Color: Bright green for green cabbage, deep purple for red cabbage.
Surface: No brown spots, cracks, or signs of insect damage.

Smaller heads (2-3 pounds) are often more tender than very large ones.

Where to Buy Cabbage

Fresh cabbage is available at every grocery store year round. It's one of the most consistently cheap vegetables.

Price: ~$0.49/lb. Sometimes even cheaper on sale.

That's less than half the price of most other vegetables. For volume eating on a budget, cabbage is hard to beat.

How to Store Cabbage

Whole cabbage: Store in the crisper drawer. A whole head keeps for 2-3 weeks, sometimes longer.

Cut cabbage: Wrap tightly in plastic wrap or store in an airtight container. Use within 1 week.

Freezing raw cabbage: You can freeze uncooked cabbage, but the texture changes after thawing. It's better for stews, soups, and hotpot rather than stir fries.

Tip: Cabbage lasts longer than most vegetables. Buy a whole head even if you only need half. The rest will keep.

Can You Freeze Cooked Cabbage Fry?

Yes. I tested it.

Made a batch. Froze half. Reheated in the microwave a few days later.

Result? Tasted great. Even from the freezer.

This is a definite yes. Cooked cabbage might be the perfect meal prep vegetable to freeze:

$0.49/lb
Freezes perfectly
Reheats well

Make a big batch. Freeze the rest. Freezer stash done.

Cabbage vs Okra

How does cabbage compare to another popular vegetable? Here's a side by side look at the raw nutrition:

Ingredient	Serving	Calories	Protein (g)	Fiber (g)	Fat (g)	Carbs (g)
Cabbage	100g	28	1	2.5	0	6.4
Okra	100g	33	2	3	0	8

Key differences:

Cabbage is lower in calories (25 vs 33 per 100g)
Okra has slightly more protein and fiber
Cabbage is significantly cheaper ($0.49 vs ~$2-3/lb for okra)
Cabbage shrinks more during cooking

Both are excellent low calorie vegetable choices. Cabbage wins on price and availability.

For more on okra, see the Okra Nutrition Guide.

Other Ways to Cook Cabbage

Cabbage fry is popular, but this vegetable is versatile:

Cabbage poriyal/thoran: South Indian style with coconut and curry leaves.
Cabbage sabzi: North Indian style with cumin and turmeric.
Coleslaw: Raw, shredded with a tangy dressing.
Cabbage stir fry: Quick stovetop with garlic and soy sauce.
Stuffed cabbage rolls: Filled with rice and meat.
Cabbage soup: Low calorie, high volume comfort food.

Cabbage in a Balanced Thali

Here's how cabbage fry fits into a complete meal:

Recipe Name	Serving Size	Calories	Protein (g)	Fiber (g)	Fat (g)	Carbs (g)
White Rice (Stovetop Method)	1 bowl (100g)	112	2	0	0	25
Tomato Pappu	1 cup (~110 g of cooked dal)	154	7	3	3	26
Oven Baked Chicken Thighs \| Indian Style	1 bowl (~100g)	196	25	2	8	7
Total	-	462	34	5	11	58

A sample thali might include: white rice, dal, cabbage fry, and a protein of choice.

Adjust the cabbage portion based on how you're building your plate:

2 servings from 1 lb cabbage: Larger vegetable portion, fewer other sides.

4 servings from 1 lb cabbage: Smaller vegetable portion, more variety in your thali.

Oven Roasted Cabbage Fry Recipe

Ready to try cabbage? The oven method is the easiest way to get started. Minimal prep, hands off cooking, crispy results.

Get the full Oven Roasted Cabbage Fry recipe with step by step photos and nutrition info →

Frequently Asked Questions

Is cabbage a good source of protein?

Cabbage has 2 grams of protein per half pound serving. That's decent for a vegetable, but not enough to be your main protein source. Combine it with dal, chicken, paneer, or other proteins in your meal.

Is cabbage low carb?

Yes. Half a pound has 14 grams of total carbs, but 6 grams of that is fiber. Net carbs are about 8 grams per half pound serving.

Why is cabbage so cheap?

Cabbage is easy to grow, has a long growing season, stores well, and has high yields per acre. All of that keeps the price down. At $0.49/lb, it's often the cheapest vegetable in the store.

Does cabbage cause gas?

Cabbage contains fiber and raffinose, which can cause gas in some people. Cooking helps break these down. If you're sensitive, start with smaller portions and increase gradually.

How long does cabbage last in the fridge?

A whole head of cabbage keeps for 2-3 weeks in the refrigerator. Cut cabbage lasts about 1 week when wrapped tightly.

Stovetop or oven: which is better?

Oven. Better texture (crispy edges), less active time, and half the cost when you factor in your time. Stovetop works if you prefer it, but oven is my winner.

Final Thoughts

Cabbage is a volume eating win. Half a pound for about 105 calories (with oil). High fiber. Good protein for a vegetable. And at $0.49/lb, it's the cheapest vegetable you can buy.

Cooked cabbage freezes perfectly. The oven method is hands off. And it tastes even better with crispy edges.