Cabbage is a popular, nutrient-dense cruciferous vegetable, related to broccoli and cauliflower. It is consumed worldwide in various forms, from fresh salads to cooked dishes. For those monitoring energy intake, understanding the caloric value of a typical serving, such as two cups of the cooked form, is helpful.
Calorie Content of Cooked Cabbage
Two cups of plain, shredded cabbage that has been cooked, boiled, and drained without added fat or salt contain approximately 69 to 70 calories. This low energy density is primarily attributed to the vegetable’s high water content, which makes up over 90% of its composition, and its significant fiber content. The minimal calories present come almost entirely from the small amounts of carbohydrates and protein naturally found in the vegetable.
The cooking process reduces the physical volume of the cabbage as water evaporates and the cell structure softens. This means two cups of cooked cabbage represent a larger amount of raw cabbage, concentrating the nutrients into a smaller space. Despite this volume reduction, the overall calorie count remains low because the cooking process itself does not introduce new energy sources.
Essential Nutrients in Cabbage
Cabbage offers significant nutritional benefits beyond its minimal calorie count, serving as an excellent source of micronutrients. A two-cup serving of cooked cabbage provides a substantial amount of both Vitamin C and Vitamin K. This portion can supply over 125% of the Daily Value for Vitamin C and more than 270% of the Daily Value for Vitamin K.
Vitamin C functions as an antioxidant, protecting cells from oxidative damage and supporting immune function. Vitamin K is a necessary nutrient involved in blood clotting processes. Cabbage also contains a notable amount of dietary fiber, which aids in digestive health and promotes feelings of fullness. The vegetable contributes smaller amounts of beneficial compounds, including potassium and folate.
How Preparation Influences the Final Calorie Count
The caloric profile of cooked cabbage changes dramatically when common cooking additions are introduced. Cabbage prepared by simple boiling or steaming remains low in calories, but most traditional recipes involve adding fats for flavor. A single tablespoon of common cooking fats, such as olive oil or butter, contains over 100 calories.
When two cups of cabbage are cooked with just one tablespoon of added oil, the final dish can easily exceed 160 calories, more than doubling the original 70-calorie base. The high caloric density of fats means that even a small addition significantly impacts the overall energy content of the meal.
The absorption of fat during cooking, such as when sautéing, incorporates these extra calories directly into the dish. To maintain the low-calorie nature of the vegetable, preparation methods should focus on steaming, boiling, or water-sautéing. Using non-caloric additions like vinegar, herbs, or spices, rather than butter or bacon fat, helps preserve the low energy density of the finished two-cup serving.