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Raw White Cabbage Calories
Rich in vitamin C and fiber, low calorie
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Raw White Cabbage (90 g) has 23 calories. That works out to 25 calories per 100 g. It contains 5.2 g of carbs, 1.2 g of protein, 0.1 g of fat and 2.3 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw White Cabbage Nutrition Facts
Selected: 1 cup (chopped) · 90 g
23
KCAL / 90G
Carbs
5.2g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 18% · Fat 4%
Raw White Cabbage nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 1.2 g | 2% |
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 Cup of Chopped Raw White Cabbage?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 23 kcal |
| 1 slice (thin) | 30 g | 8 kcal |
| ½ cup (chopped) | 45 g | 11 kcal |
| 1 slice (thick) | 60 g | 15 kcal |
| 1 cup (shredded) | 70 g | 18 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 100 g | 25 kcal |
| 1 piece (quarter) | 200 g | 50 kcal |
| 1 piece (half) | 400 g | 100 kcal |
| 1 piece (whole) | 800 g | 200 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Raw White Cabbage
Can you eat raw white cabbage?
Yes, raw white cabbage is safe to eat when washed well. Shred it for slaw or salads, or add it to sandwiches for crunch; removing the tough core makes it easier to eat.
How do you prepare raw white cabbage for salad?
Remove any damaged outer leaves, rinse the head under running water, and cut out the firm core. Slice or shred the leaves finely; massaging them with a little salt softens their texture for slaw.
Does raw white cabbage cause gas?
Yes, raw white cabbage can cause gas or bloating in some people. Its fiber and fermentable carbohydrates may be responsible; try a smaller serving and chew it thoroughly if you notice discomfort.
How should you store raw white cabbage?
Keep an uncut head of raw white cabbage unwashed in the refrigerator’s crisper drawer. Wrap a cut surface or place the leftover cabbage in a sealed container, and use shredded cabbage sooner because it dries out faster.
How do you choose a good white cabbage?
Choose a firm, compact head of raw white cabbage that feels heavy for its size. Its leaves should look crisp and closely packed, without soft spots, extensive yellowing, or a sour smell.
Can you eat the outer leaves of raw white cabbage?
Yes, the outer leaves of raw white cabbage are edible if they are fresh and clean. Remove any wilted or damaged leaves, rinse the good ones well, and slice them thinly for slaw or other dishes.
Do you need to wash raw white cabbage?
Yes, rinse raw white cabbage under clean running water before cutting it. Peel back the outer leaves to rinse away dirt; don’t use soap or detergent, which is not intended for washing produce.
Can you freeze raw white cabbage?
Yes, you can freeze raw white cabbage, but thawed leaves lose their crisp texture. Use frozen cabbage in cooked dishes such as soups and stir-fries rather than expecting it to work well in a fresh slaw.
Is raw white cabbage better than cooked cabbage?
Neither form is always better: raw white cabbage retains heat-sensitive vitamin C, while cooking softens its leaves and may make them easier to digest. Choose raw or cooked cabbage based on the dish and how your stomach tolerates it.
What is the difference between white cabbage and red cabbage?
Raw white cabbage has pale leaves and a mild, crisp taste, while red cabbage is more vividly colored and often tastes slightly stronger. Both work in salads, but white cabbage is especially common in slaw and stuffed-cabbage dishes.
Raw White Cabbage Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin C
32.94mg · 37% DV
Folate
38.7µg · 10% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.14mg · 6% DV
Potassium ⭐
153mg · 5% DV
Calcium
36mg · 4% DV
Phosphorus
23mg · 3% DV
Sodium
16mg · 1% DV
Raw White Cabbage Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw White Cabbage
To burn the 23 calories in 1 cup (chopped) (90 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 Raw White Cabbage?
Raw white cabbage is the uncooked form of the familiar compact cabbage head, with pale, tightly layered leaves and crisp ribs. Its mild, slightly sweet flavour and crunchy texture make it a natural choice for slaws and fresh salads. Across many cuisines, it is also shredded into wraps or preserved as pickles; in the US and UK, coleslaw is a familiar side, while other regions use it alongside rice, grilled foods or sandwiches.
It is low in calories and provides fibre, so it adds plenty of crunch and volume to a meal. Slice it finely for a more tender salad, or toss it with citrus, herbs and a little oil. Remove any damaged outer leaves and rinse the head before cutting.
How Nutritious Is Raw White Cabbage?
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 Raw White Cabbage 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 Raw White Cabbage Contain Allergens?
No known major allergens
Which Diets Is Raw White Cabbage 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
Raw White Cabbage Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.