Carbs in Cabbage
Cabbage is one of the most well-known vegetables available in the market and is readily available. The Cabbage is a keto-friendly food and contains carb which is as less as 6 gms per cup. Cabbage is generally green in color and is a leafy vegetable. Cabbage has a mild taste which makes it a perfect ingredient in side dishes.
Green cabbage is one of the most common but there are other members in the cabbage family as well like kale, Brussels sprouts, zucchini, bokchoy, cauliflower and many more.
Cabbage leaves are of different kinds with green being the most common color. There are also red and purple varieties.
Different types of cabbage
There are different varieties of cabbage which are as follows :
Napa cabbage – Napa variety of cabbage is very well known due to its very mild taste. It has a dark yellow color. One cup of raw napa cabbage contains 13 calories of which 2.4gms are carbs,0.2 gms are fats and 1.2 gms are proteins.
Savoy cabbage – Savoy cabbage is one of the soft varieties of cabbages. It has a dark green color and leaves have a wrinkly texture. One cup of savoy cabbage has 19 calories of which 0.1 gms are fat, 4. 3 gms are carbs and 1.4gms are proteins.
Red cabbage – As the name suggests, red cabbage is red and is not tender like that of savoy cabbage as it takes time to mature. One cup of red cabbage contains 22 calories, 0.1 gms of fat, 5gms of carb and 1 gm of protein.
Head cabbage – One cup of chopped head cabbage contains 22calories,5gms of carbohydrate,2.2 gms of fiber. The carbohydrates present in it are mostly fiber-based making it good for the heart.
Bokchoy – Bokchoy is also known as Chinese cabbage. Bokchoy contains glucosinolates which are reported to reduce cancer. One cup of Bokchoy contains 13 calories, 95% water, 2% carbohydrate, 1% protein.
According to USDA, one cup of shredded cabbage contains :
Calories – 22
Fats – 0.1gms
Sodium – 16 mg
Carbohydrate – 5.2gm
Fiber – 2.2gm
Sugars – 2.8gm
Proteins – 1.1 gm
Cabbage also contains essential vitamins and minerals like vitamin k, vitamin c, folate, manganese, vitamin B6, calcium, potassium, and magnesium.
It is also abundant in other micronutrients like Vitamin A, Iron, and riboflavin.
In addition to all these cabbages also contains powerful antioxidants like polyphenols and sulfur compounds.
Cabbage is full of anti-oxidants like choline, beta-carotene, lutein, zeaxanthin and also flavenoids kaempferol, quercetin, and apigenin.
Red cabbage is known to contain more of these compounds than green cabbage.
Researchers have found 20 different flavonoids and 15 different phenols which are said to be antioxidants.
Another interesting point about cabbage is that it has a probiotic product also known as Sauerkraut which is great for people practicing keto. Sauerkraut is fermented cabbage which originated in china 2000 years ago. It is very nutritious and healthy. Most importantly, the number of carbohydrates present is perfect for people engaged in the keto diet.
The nutritional aspect of Sauerkraut(One cup which is approximately 142 gms) is as follows :
Sauerkraut fermentation builds the atmosphere for probiotic bacteria which are beneficial to us. These bacterias are also present in yogurt.
How many carbs are in cabbage?
As we all know, Keto requires us to have all the nutrients with carbs being the least. Cabbage seems to be one of the best options as it is enriched with health benefits and nutrition with fewer carb content. One cup of shredded cabbage (100 gms approx) contains 22 calories,5gms of carbohydrates,2.2 gms of fiber. The glycemic effect of cabbage is the lowest i.e. in simple words it helps keep the blood sugar levels in check.
Cabbage, however, has nearly zero amount of proteins which means if you are in keto, you should also add some other protein-rich source in your diet to increase the number of proteins in your diet.
Cabbage also contains a minimum amount of fat and is generally cholesterol-free including omega 3 and omega 6 fatty acids.
Health benefits of cabbage
Cabbage is said to be one of the most healthy vegetables available in the market. It is a boon for all the keto-diet practicers all over the world. We sometimes overlook the health benefits of cabbage while looking at the nutrient profile of it. So here are the health benefits of cabbage which are as follows :
Cabbage is a nutrient-rich food packing in essential micronutrients as well. It is a great source of fiber which is good for keto practicers as it keeps your stomach full and keeps the hunger urge in check. Fibers are excellent for a good bowel movement in the body. Good for maintaining blood sugar levels and cholesterol.
Anti-inflammatory properties – Cabbage falls under the category of cruciferous vegetables which are said to reduce inflammation in the body. This is because cruciferous vegetables like cabbage contain various kinds of antioxidants which are said to reduce chronic inflammatory diseases like arthritis. Sulforaphane, Kaempferol present in cabbage are some of the antioxidants responsible for reducing inflammation.
A rich source of vitamin C – Cabbage contains a high amount of vitamin c, which is also known as ascorbic acid, plays a vital role in our body. Vitamin c is said to produce collagen in our body, which is responsible for maintaining skin structure and flexibility. It also gives strength and structure to the bones. Vitamin C is proved to be an antioxidant having anti-cancer properties.
Improves Digestion – Cabbage is rich in both soluble and insoluble fibers making it great for bowel movements as well as digestion. The soluble fibers present in the cabbage are said to boost the production of good bacteria in the gut like lactobacilli which is responsible for digestion. Another reason why these bacterias are so important to us is the fact that they produce vitamin K2, B12 which strengthens the immune system.
Good for the heart – Cabbage contains pigments like the red cabbage contains a pigment called anthocyanin. This anthocyanin is said to reduce the risk of heart diseases. It reduces blood pressure and ensures the proper working of the arteries.
Protection against radiation – Cabbage also is said to protect us from the negative effects of radiation therapy. It contains a compound called 3.3′ Diindolylmethane(DIM) which keeps the red, white blood cells in check as well as the platelets count at a suitable level.
Good for the eyes – Cabbage contains beta-carotene which prevents macular degeneration in the eye.
How to fit cabbage into your keto diet?
Keto diet is being adapted into more and more lives every day. Everyone seems to be on a keto diet nowadays, from Hollywood superstar to the lady next door. I assume you are aware of what the ‘keto diet’ is unless you are from Mars. If by any chance you are from mars, let me tell you what it’s about. “Keto diet is about getting maximum calories from fat and protein and minimum calories from carbohydrates and sugar.” In short, if you are on a keto diet, you’ll have to survive on non-sugary fruits, veggies, dairy products, and meat.
One challenge a lot of people face while following the keto diet is not knowing how to infuse green vegetables like cabbage into their keto diet without having to eat food by clipping their nose. I have put together some keto diet recipes with cabbage below.
1.Boiled cabbage salad
Boil 50-100grams of freshly chopped cabbage along with 20-80grams of beans, carrots, capsicum and any other vegetable you would like to eat .After boiling is done, drain the water and dress the boiled vegetables with mayo, low-calorie sauces of your choice and add salt for taste and munch on some healthy tasty keto diet salad.
2.Indian chicken cabbage curry
Stir fry some onions and garlic in 2tbsp of rice bran oil or any edible oil, add 50g of boiled chicken and 50g of chopped boiled cabbage. Add 2tsp of turmeric powder, 1tbsp of salt,1tbsp of cumin powder, 1 or 2 chopped green chilies and 1 tbsp of finely chopped ginger. Stir fry on a medium flame for 10 mins, add 500ml of water and let it boil with a cover for 15-20 min until the curry becomes thick.
3.mixed cabbage and vegetables fry
Preheat the pan on a medium flame for 10 minutes, add 2tsp of olive oil and fry 2-5 pieces of chopped medium-sized garlic cloves and add Pre boiled Chinese cabbage, white cabbages, cannonball cabbage and vegetables of your choice, add 1-2 tsp of dried chilly flakes, another 2 tsp of olive oil and 2tsp of salt. Increase the flame to high and stir fry for 3-5min.
The importance of cabbage in our diet is immeasurable. Whatever diet plan is followed by us works wonders with the inclusion of cabbage in it. Especially, keto diet which is said to be a low carb diet.
Cabbage has very low carb content (6gms per cup) which is way under the permissible limit. More importantly, it has all the necessary vitamins, minerals, antioxidants which make it so beneficial for our health.
Cabbage is also of various types with each one having their unique taste and nutrient profile.