Is Cabbage Good for Weight Loss? Calories & Tips

Why Cabbage Helps with Weight Loss

Cabbage works for weight loss because it's a low-energy-density food—you can eat a large serving for very few calories. A full cup of chopped raw cabbage contains just 22 calories, about 5 grams of carbs (with 2 grams of fiber), and is roughly 92% water. That combination of fiber and water makes meals feel satisfying without adding much energy to your day.

Studies show that foods with more water and fiber help control hunger and reduce total calorie intake since they take up more space in your stomach for fewer calories. That's why adding cabbage to soups, stir-fries, or grain bowls can help you stay fuller while eating less overall. Red cabbage offers the same calorie advantage with a bonus: anthocyanins, the antioxidants that give it that deep purple color.

Cabbage is one of the easiest vegetables to work into your meals when you're aiming for a calorie deficit. Whether it's tossed into soups, stir-fried with garlic, or shredded into a crunchy slaw, it lets you eat more food for fewer calories—a simple and effective strategy for healthy weight management. For more foods that work the same way, check out our complete guide to the best foods for weight loss.

More Than Just Low-Calorie

Beyond weight control, cabbage offers extra wellness benefits. It contains glucosinolates—natural sulfur compounds that help support healthy cells—and antioxidants like vitamin C and anthocyanins (especially in red cabbage). Its fiber also helps nourish gut bacteria, which supports better digestion over time. Our ultimate guide to dietary fiber explains why this matters for both weight loss and overall health.

Cabbage belongs to the cruciferous vegetable family—foods known for their natural detox-supporting enzymes and anti-inflammatory compounds. Regular intake of these veggies has been linked to healthier metabolism and better blood-sugar balance. Swapping higher-calorie sides for cabbage-based dishes is a simple way to fill your plate with nutrients that help your body feel and function its best.

Easy Ways to Use Cabbage

Cabbage is one of the most versatile vegetables in the produce section, and there's no single "right" way to prepare it. For a simple crunchy slaw base, toss shredded cabbage with a Greek-yogurt vinaigrette made from mustard, lemon, and a touch of honey, then add grilled chicken or beans for protein.

If you're looking to add volume to meals without adding many calories, stir handfuls of shredded cabbage into broth-based soups or veggie "fried rice." The cabbage bulks up the dish while keeping the calorie count low. For something more substantial, try sheet-pan roasting: cut cabbage into wedges, drizzle with a little oil, season with salt and pepper, and roast at 425°F until the edges are browned and crispy. It pairs beautifully with salmon or chicken.

For a quick weeknight side, heat a teaspoon of oil with garlic and toss in a bag of pre-shredded coleslaw mix. Finish with soy sauce or tamari and a squeeze of lime. Add tofu or shrimp for a complete, balanced meal in under ten minutes.

Common Pitfalls (and How to Avoid Them)

Cabbage itself is incredibly weight-loss friendly, but what you add to it can quickly undo the calorie advantage. Mayo-heavy coleslaw dressings and sugar-laden store-bought slaws turn a low-calorie vegetable into a calorie bomb. Swap these for Greek-yogurt-based dressings, light mayo, or simple vinaigrettes to keep things light.

Oil is another place where calories sneak in. A "drizzle" can easily become a pour if you're not paying attention. Measure your oil, or better yet, use a food scale to improve accuracy. Store-bought stir-fry sauces often pack extra sodium and sugar too—check labels or make quick homemade versions with vinegar, herbs, and a splash of citrus.

You may have heard of the "cabbage soup diet," which promises rapid weight loss by eating mostly cabbage soup for a week. While you'll likely lose weight, it's not sustainable—the poor protein content and monotony make it hard to stick with, and most of the loss is water weight that returns quickly. A balanced approach that includes cabbage as part of varied, protein-rich meals is far more effective long-term.

One more thing: if you're prone to gas or bloating, start with smaller portions or try cooked cabbage, which many people tolerate better than raw.

Frequently Asked Questions

Is cabbage low-carb?

Yes—about 3 grams of net carbs per cup (roughly 5.2 g total carbs minus 2.2 g fiber). It fits low-carb eating plans easily when portions are measured.

Red vs. green—any difference for weight loss?

Both are very low-calorie and work equally well for weight loss. Red cabbage has more antioxidants (anthocyanins) and often a bit more vitamin C, but the weight-loss benefit comes from the calorie and fiber content that both varieties share.

Raw or cooked—what's better?

Both can fit your goals. Raw cabbage keeps more vitamin C and gives extra crunch and volume for few calories. Cooked cabbage loses about 20–35% of vitamin C and folate, but it's gentler on digestion and helps your body absorb more antioxidants. Choose based on your digestive comfort.

Is cabbage good for weight loss long term?

Yes—cabbage can support weight loss over time when it's part of a balanced eating plan. Its fiber and water make it satisfying, but lasting results still depend on total calories and variety in your meals. Pair cabbage with lean proteins like chicken, fish, or tofu to make meals more balanced and satisfying.

Does the cabbage soup diet work?

It can produce rapid short-term weight loss, but it's not sustainable or nutritionally balanced. The low protein content can lead to muscle loss, and the monotony makes it nearly impossible to stick with. A balanced approach is more effective.

This content is for educational purposes only and does not replace personalized professional advice.

Make It Easy with Clean Eatz Kitchen

If you're looking for simple, ready-to-go options to complement your weight loss meals, our Weight Loss Meal Plan takes the guesswork out of balanced eating. Each meal is portion-controlled with the right balance of protein, fiber, and calories to support your goals. You can also build custom proteins and sides with our Build-A-Meal Plan tool—perfect for pairing with homemade cabbage slaws or roasted cabbage sides.

Staying consistent matters more than being perfect—every balanced meal counts. Add cabbage to a few lunches or dinners each week, and you'll see how small habits create lasting results.

References

USDA nutrition data for raw green cabbage: per-cup calories, macros, water content. MyFoodData

Energy density and satiety research: Lower energy density supports fullness and calorie control. Satiety Drivers 2022

Vegetables and weight management guidance. Harvard Healthy Eating Plate