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Cabbage leaf Calories
Low calorie, high fiber, rich in vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cabbage leaf (30 g) has 8 calories. That works out to 25 calories per 100 g. It contains 1.7 g of carbs, 0.4 g of protein, 0 g of fat and 0.8 g of fiber. Its 22.8 µg of Vitamin K covers 19% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Cabbage leaf Nutrition Facts
Selected: 1 piece (medium) · 30 g
8
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 19% · Fat 0%
Cabbage leaf nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Cabbage leaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 8 kcal |
| 1 piece (small) | 15 g | 4 kcal |
| 1 cup (shredded) | 40 g | 10 kcal |
| 1 piece (large) | 50 g | 13 kcal |
| 2 piece (medium) | 60 g | 15 kcal |
| 1 cup (chopped) | 70 g | 18 kcal |
| 1 piece (jumbo) | 80 g | 20 kcal |
| 3 piece (medium) | 90 g | 23 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (large) | 100 g | 25 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Cabbage leaf
How do you make cabbage leaves pliable for cabbage rolls?
Blanch cabbage leaves in boiling water until they bend without cracking, then cool them enough to handle. Trim or shave down the thick central rib so each leaf rolls evenly around its filling.
Can you freeze cabbage leaves for cabbage rolls?
Yes, cabbage leaves can be frozen, and thawing often softens them enough to roll. Separate and wash the leaves, dry them well, then freeze them in a sealed bag; thaw in the refrigerator before filling.
How do you remove whole leaves from a cabbage without tearing them?
Cut out the core, then lower the cabbage into boiling water. As the outer leaves loosen, lift them off with tongs; return the head to the water to loosen the next layers.
Why do cabbage leaves split when you roll them?
Cabbage leaves usually split because they are too cold, too firm, or have a thick rib that resists folding. Warm or blanch the leaves until flexible, and shave down the rib before adding the filling.
Can you use cabbage leaves as a wrap instead of tortillas?
Yes, large cabbage leaves work as wraps for fillings such as rice, beans, or cooked meat. Blanch them briefly so they fold without tearing, and remove the thick rib if it makes the leaf difficult to roll.
How long do fresh cabbage leaves last in the fridge?
A whole cabbage keeps longer than leaves that have already been separated. Store detached, unwashed leaves in a sealed container in the refrigerator and use them promptly; discard any that become slimy, discolored, or unpleasant-smelling.
Should you wash cabbage leaves before cooking them?
Yes, rinse cabbage leaves under cool running water, especially if you have separated them from the head. Gently rub away visible soil and dry the leaves before cooking; soap or produce detergent is not needed.
Can you eat cabbage leaves raw?
Yes, cabbage leaves can be eaten raw in salads or used as crisp wraps. Rinse them well and slice them thinly; removing the firm central rib makes the leaves easier to chew and fold.
Are the outer leaves of cabbage edible?
Yes, the outer cabbage leaves are edible if they are fresh and undamaged. Rinse them thoroughly and remove any wilted, bruised, or dirty sections; they may be tougher than the inner leaves, so cooking can make them more tender.
Can cabbage leaves be used to make fermented cabbage rolls?
Yes, cabbage leaves can wrap fillings that are fermented, much like cabbage leaves used for stuffed cabbage. Use clean, intact leaves and follow a tested fermentation recipe with the correct salt and storage conditions for food safety.
Cabbage leaf Vitamins & Minerals
Vitamins
Vitamin K
22.8µg · 19% DV
Vitamin C
10.98mg · 12% DV
Folate
12.9µg · 3% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.05mg · 2% DV
Potassium ⭐
51mg · 2% DV
Calcium
12mg · 1% DV
Phosphorus
7.8mg · 1% DV
Sodium
5.4mg · 0% DV
Cabbage leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cabbage leaf
To burn the 8 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cabbage leaf?
A cabbage leaf is one of the broad leaves forming a cabbage head. It is usually eaten as part of a dish rather than on its own: leaves can be shredded into soups and stews, chopped for salads, or kept whole for wrapping a filling. Across Europe, the Middle East and Asia, stuffed cabbage leaves are a familiar home-cooked meal, with fillings and sauces varying by region.
Raw leaves are crisp with a mild peppery edge; cooking makes them tender and brings out a gentle sweetness. They work well with grains, beans, meat or a tangy tomato sauce. Cabbage is low in calories and provides fibre and vitamin C, so the leaves make a useful, filling base for a meal. For a lighter wrap, blanch them briefly and use a vegetable-rich filling.
How Nutritious Is Cabbage leaf?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cabbage leaf Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cabbage leaf Contain Allergens?
No known major allergens
Which Diets Is Cabbage leaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cabbage leaf Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.