Cabbage is a low-carb vegetable that fits easily into keto, low-carb, and diabetic-friendly meal plans. A half-cup of cooked cabbage has about 3 grams of carbs, and a full cup of raw shredded cabbage has roughly 5 grams. This guide breaks down the carb count for every common form of cabbage, explains how cooking changes it, and gives you a simple roasted cabbage recipe that makes the most of its natural sweetness.
Ingredients
- 1 medium head green cabbage (about 2 lb / 900 g)
- 3 tablespoons (45 ml) olive oil
- 1 teaspoon (5 g) salt
- 1/2 teaspoon (1 g) black pepper
- 1/2 teaspoon (1 g) garlic powder (optional)
- 1 tablespoon (15 ml) lemon juice, for serving
Instructions
- Heat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Remove any wilted outer leaves from the cabbage. Cut the head in half through the core, then cut each half into 1-inch (2.5 cm) thick slices, keeping the core intact so the wedges hold together.
- Arrange the wedges on the baking sheet. Brush both sides with olive oil and sprinkle with salt, pepper, and garlic powder if using.
- Roast for 20 minutes, then flip the wedges carefully with a spatula. Continue roasting for 5 to 10 minutes more, until the edges are browned and the thickest part of the core is tender when pierced with a fork.
- Remove from the oven and drizzle with lemon juice before serving hot.
Tips
- Carb counting: One cup of raw shredded green cabbage (about 70 g) contains roughly 4 g of net carbs (5 g total carbs minus 1 g fiber). Cooking does not remove carbs, but it does reduce volume, so a cup of cooked cabbage has about the same carbs as a cup of raw.
- Substitutions: Savoy cabbage, napa cabbage, and red cabbage all have nearly identical carb counts (about 4–5 g net carbs per cup raw). Use any of them in this recipe; red cabbage will take 5 extra minutes to soften.
- Common mistake: Overcrowding the baking sheet causes the cabbage to steam instead of roast. Use two sheets if needed, and give each wedge space.
- Storage: Leftover roasted cabbage keeps in the fridge for up to 4 days. Reheat in a dry skillet over medium heat to restore crisp edges.
Serving Suggestions
Serve roasted cabbage wedges as a side to roasted chicken, grilled steak, or baked fish. It also works well chopped and tossed into a warm grain bowl with quinoa and a tahini dressing. For a low-carb meal, pair it with a seared pork chop and a spoonful of whole-grain mustard.
Variations
Spiced version: Replace the garlic powder with 1 teaspoon (2 g) smoked paprika and 1/2 teaspoon (1 g) ground cumin. Cheesy version: Sprinkle 1/2 cup (50 g) grated Parmesan over the wedges during the last 5 minutes of roasting. Asian-style: Swap the lemon juice for rice vinegar and add 1 teaspoon (5 ml) toasted sesame oil to the olive oil. Raw cabbage: For salads or slaws, raw cabbage is the lowest-carb option—use it in place of tortillas for lettuce-style wraps or as a crunchy base for a chicken salad.
Storage and Reheating
Refrigerate roasted cabbage in an airtight container within 2 hours of cooking. It will keep for up to 4 days. To reheat, place the wedges in a skillet over medium heat for 3–4 minutes per side, or microwave for 1–2 minutes until hot. The texture will soften on reheating, so for the crispiest result use the skillet method. Raw cabbage keeps in the crisper drawer of the fridge for 1–2 weeks if stored in a plastic bag with a damp paper towel.
Frequently Asked Questions
How many carbs are in a full head of cabbage? A medium head of green cabbage (about 2 lb / 900 g) contains roughly 60 g of total carbs and about 24 g of fiber, leaving around 36 g of net carbs for the entire head. That means a full head is still relatively low in carbs compared to potatoes or rice, but portion control matters if you are strict about your daily limit.
Is cabbage keto-friendly? Yes. With about 4 g of net carbs per cup raw, cabbage is one of the most keto-friendly vegetables. You can eat a generous 2-cup serving and stay under 10 g of net carbs, which fits into most keto macros.
Does cooking cabbage increase its carbs? No. Cooking does not add or remove carbohydrates. It only changes the water content, so the same weight of cooked cabbage has a slightly higher carb percentage per gram, but the total carb count for the amount you actually eat stays the same.
Which cabbage has the fewest carbs? Green, red, savoy, and napa cabbage all have nearly identical carb counts, around 4–5 g net carbs per cup raw. Brussels sprouts, which are a close relative, have about 6 g net carbs per cup, slightly higher. There is no meaningful difference between cabbage varieties for carb counting.
Can I eat cabbage on a diabetic diet? Yes. Cabbage is low in carbohydrates and high in fiber, which helps slow digestion. A serving of 1–2 cups fits easily into most diabetic meal plans. Pair it with a protein source to keep blood sugar steady.
Is sauerkraut lower in carbs than fresh cabbage? Sauerkraut is fermented cabbage, and the fermentation process does not remove carbs. A 1/2-cup serving of sauerkraut has about 3 g of total carbs and 2 g of fiber, giving roughly 1–2 g net carbs. It is slightly lower because the brine dilutes the cabbage by weight, not because fermentation burns off sugar.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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