Cabbage is one of the most calorie-friendly vegetables you can add to a plate — a full cup of raw chopped cabbage contains roughly 22 calories, and even a generous steamed portion stays well under 50 calories. Because cabbage is mostly water with a little fiber and carbohydrate, it is a staple in weight-loss meal plans, low-calorie side dishes, and high-volume eating strategies.
This cabbage calories per ounce calculator quickly converts your serving size — from ounces and grams to cups — into a precise calorie estimate. It also breaks down carbohydrates, protein, fat, and fiber, and adjusts for whether your cabbage is raw or cooked. Choose a preset portion or enter any amount, then hit Calculate to see the full nutrition picture.
Use it for meal prep portions, diet tracking, or simply to understand how much room cabbage takes up in your daily calorie budget.
🥬 Amount of Cabbage
🍳 Preparation
📊 Results
How to Use This Calculator
This tool is designed for quick nutrition estimates without complicated food logs. Start by entering the amount of cabbage you plan to eat in the number box. Then choose the unit that matches how you measured it: ounces, grams, or cups. The preparation menu lets you switch between raw/fresh cabbage and cooked/boiled cabbage, because cooking changes the weight per cup but has only a small effect on calorie density per ounce.
After you click Calculate Calories, the results show total calories, calories per ounce, and a macronutrient breakdown including carbohydrates, protein, fat, and fiber. The breakdown section also walks through the ounces conversion so you can see exactly how the number was derived.
- Enter the amount of cabbage in the number field.
- Select the unit — ounces, grams, or cups.
- Choose raw or cooked.
- Click Calculate to view calories and macros.
- Press Reset to clear the form and try another portion.
For common portions, use the quick-fill buttons: 1 oz, 100 g, 1 cup raw, or 1 cup cooked. This is handy when you’re following a recipe or eyeballing a serving.
The Math Behind the Calories
The estimates come from USDA FoodData Central entries for raw green cabbage and boiled green cabbage without added fat. The calculator uses these calorie densities:
- Raw cabbage: 25 kcal per 100 g, which equals about 7.09 kcal per ounce
- Cooked cabbage: 23 kcal per 100 g, which equals about 6.52 kcal per ounce
The basic formula is:
If you enter grams or cups, the calculator first converts to ounces, then applies the density.
Macronutrients are scaled from the same per-100-gram data: raw cabbage provides about 5.8 g carbs, 2.5 g fiber, 1.3 g protein, and 0.1 g fat per 100 g. Cooked cabbage provides about 5.5 g carbs, 2.3 g fiber, 1.3 g protein, and 0.1 g fat per 100 g. The differences are minor, so for loose tracking you can treat raw and cooked as equivalent—but the calculator distinguishes them because a cup of cooked cabbage weighs much more than a cup of raw chopped cabbage.
Worked Examples
3.5 oz is close to 100 g, a typical side-salad portion. Calories: 3.5 × 7.09 ≈ 24.8 kcal. Carbs ≈ 5.7 g, fiber ≈ 2.5 g, protein ≈ 1.3 g.
Cooked cabbage shrinks, so a cup weighs about 5.3 oz (150 g). Calories: 5.3 × 6.52 ≈ 34.6 kcal. That’s still very low for a full cup of vegetables.
50 g ÷ 28.35 = 1.76 oz. 1.76 × 7.09 ≈ 12.5 kcal. This works well as a crunchy topping or side garnish.
These examples show why cabbage is so popular in calorie-controlled eating: even sizeable portions rarely push a meal above 40–50 kcal from the cabbage itself.
Reference Data for Common Portions
The table below summarizes typical values for raw and cooked cabbage. Cup weights are approximate because they depend on how finely the cabbage is chopped and how tightly it is packed.
| Serving | Weight | Calories | Carbs | Fiber | Protein |
|---|---|---|---|---|---|
| 1 oz raw | 28 g | 7.1 kcal | 1.6 g | 0.7 g | 0.4 g |
| 100 g raw | 3.5 oz | 25 kcal | 5.8 g | 2.5 g | 1.3 g |
| 1 cup raw chopped | ~89 g / 3.1 oz | 22 kcal | 5.2 g | 2.2 g | 1.1 g |
| 1 oz cooked (boiled) | 28 g | 6.5 kcal | 1.6 g | 0.7 g | 0.4 g |
| 100 g cooked | 3.5 oz | 23 kcal | 5.5 g | 2.3 g | 1.3 g |
| 1 cup cooked | ~150 g / 5.3 oz | 35 kcal | 8.3 g | 3.5 g | 1.9 g |
If you use a digital kitchen scale, weighing in grams is the most accurate method. Cup measurements are convenient but can vary by ±20% depending on chop size and packing.
Tips for Adding Cabbage to a Low-Calorie Diet
- Use it as volume: Cabbage is roughly 90% water, so it adds bulk and helps you feel full without many calories. Use it in stir-fries, soups, or as a crunchy salad base.
- Watch accompaniments: Cabbage itself is very low in calories, but butter, oil, creamy dressings, or sugar-laden coleslaw dressing can add far more calories than the cabbage. Steaming or sautéing with a splash of broth or low-calorie spray keeps it light.
- Weigh before or after cooking: Because cabbage loses water as it cooks, 100 g raw and 100 g cooked have slightly different calorie densities. This calculator lets you choose the correct preparation so your estimate stays accurate.
- Try different varieties: Green, red, and Savoy cabbage all have similar calorie counts; red cabbage provides a bit more vitamin C and antioxidants, and Savoy has a milder texture.
- Pair with protein: Cabbage is low in protein, so combine it with chicken, tofu, beans, or eggs for a balanced meal.
- If you’re watching sodium: Plain cabbage is naturally very low in sodium, but canned or pre-shredded coleslaw mixes may include salt or preservatives. For a sodium-focused breakdown, see the cabbage sodium calculator.
Frequently Asked Questions
Yes. It is extremely low in calories, high in water, and contains 2–3 grams of fiber per 100 g, which supports satiety. Replacing higher-calorie sides with cabbage can create a meaningful calorie deficit without making portions feel tiny. For broader comparisons across vegetables, try the vegetable nutrition calculator.
The USDA data show 25 kcal per 100 g raw versus 23 kcal per 100 g cooked. Cooking mainly removes water and causes a small nutrient loss, but the practical difference is minor. The bigger change is that cooked cabbage shrinks, so a cup of cooked cabbage has more mass than a cup of raw cabbage and therefore more calories per cup.
They are very close in calories and macronutrients. Red cabbage contains anthocyanins, the pigments that give it its color, and slightly more vitamin C. Both are excellent low-calorie choices, so you can mix them freely.
Loose raw chopped cabbage weighs about 89 g per cup, while finely shredded cabbage can weigh less. Cooked cabbage weighs closer to 150 g per cup. For the most accurate calorie count, weigh your cabbage on a kitchen scale and use grams or ounces instead of cups.