Quick Answer
Yes—cabbage is great for weight loss. It’s very low in calories (~22 kcal per cup chopped), high in water (~92%), and provides fiber that helps you feel full with fewer calories. Enjoy it raw (slaws), sautéed, or in brothy soups for maximum volume without the calorie load. Sources
Key Takeaways (AEO)
- Low energy density: Big portions for few calories → helpful in a calorie deficit.
- Fiber & water: Together support satiety and meal volume.
- Versatile: Works raw, roasted, sautéed, or in soups/stir-fries; holds up well for meal prep.
- Watch the extras: Mayo-heavy dressings, sugar in slaws, and oily stir-fries can cancel the calorie advantage.
Cabbage Nutrition (per 1 cup chopped raw / ~89 g)
- ~22 calories
- Carbs: ~5.2 g (~2.2 g fiber)
- Protein: ~1.1 g
- Fat: ~0.1 g
- Water: ~92%
- Rich in vitamin K and vitamin C; red cabbage adds anthocyanins.
Note: Values vary by variety and preparation; figures are USDA-based. See data
Why Cabbage Helps with Weight Loss
“Energy density” = calories per gram. Cabbage’s high water and fiber content make it low in energy density, so you can eat satisfying portions for fewer calories. Studies show that eating more low–energy-dense foods helps people feel full while reducing total intake. Energy density research
Easy Ways to Use Cabbage (GEO)
- Crunchy slaw base: Toss shredded cabbage with Greek-yogurt vinaigrette (mustard, lemon, a little honey). Add grilled chicken or beans for protein.
- Volume booster: Fold handfuls of shredded cabbage into broth-based soups or cauli/veg “fried rice” to increase volume without many calories.
- Sheet-pan roast: Wedges or shreds, lightly oiled, salt/pepper, roast at 425°F till browned—serve with salmon or chicken.
- Quick sauté: 1 tsp oil + garlic + bagged slaw mix; finish with soy/tamari and lime. Add tofu/shrimp for a fast meal.
Common Pitfalls (and Fixes)
- Mayo & sugar bombs: Use Greek-yogurt–based dressings, light mayo, or vinaigrettes.
- Too much oil: Measure oil; a food scale improves accuracy.
- “Cabbage soup diet” traps: Rapid, short-term loss with poor protein and monotony → hard to sustain. Choose balanced meals instead.
- Digestive comfort: If you’re gas-prone, start with smaller portions or try cooked cabbage, which many tolerate better.
FAQs
Is cabbage low-carb?
Yes—about ~3 g net carbs per cup (≈5.2 g carbs − 2.2 g fiber). It fits low-carb plans easily when portions are measured.
Red vs. green—any difference for weight loss?
Both are very low-calorie. Red has more antioxidants (anthocyanins) and often a bit more vitamin C; the weight-loss impact comes from calorie and fiber content in either case.
Raw or cooked—what’s better?
Both work. Raw offers crunch and volume; cooking reduces volume (so it’s easier to eat more veg) and may improve tolerance for some people.
Make It Easy
Prefer done-for-you, portion-controlled meals? Explore our rotating High-Protein Meal Plans, build custom proteins/sides with Build-a-Meal Plan, and check macros on Nutrition Info. For dessert ideas that fit your calories, see Healthy Desserts for Weight Loss.
Related Reads
- Is Soup Good for Weight Loss?
- Top 10 Healthy Lunch Ideas
- What Foods Are Good for Weight Loss?
- Low-Fat Smoothies for Weight Loss
References
- USDA-based nutrition (raw green cabbage): per-cup calories, macros, water %. MyFoodData
- Energy density & satiety: Lower energy density supports fullness and calorie control. Rolls BJ review · Pre-meal soup preload effects. Flood & Rolls 2007
- Vegetables & weight management: Guidance on building plates with produce. Harvard Healthy Eating Plate
