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Vegetable-based, low calorie, high fiber, rich in vitamins and minerals
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
2 piece (medium) of White cabbage roll (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 13.8 g of carbs, 3 g of protein, 1.8 g of fat and 3.8 g of fiber. Its 54 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
A white cabbage roll is made by wrapping softened cabbage leaves around a seasoned filling. In Turkish cooking, the filling is commonly rice with onion, tomato paste and spices; some versions are meatless and others include minced meat. Herbs such as dill or mint may be added, with recipes varying from one household to another.
The leaves turn tender as they cook, while the filling stays pleasantly grainy and savoury. Meatless rolls are often served warm or at room temperature, alongside other dishes; a yoghurt accompaniment is also common. They offer a vegetable-based source of fibre, though the filling and cooking oil affect the overall nutritional profile. For a lighter plate, keep the oil modest and pair them with a crisp salad.
Selected: 100 g
70
KCAL / 100G
Carbs
11.5g
· 4% DV
Protein
2.5g
· 5% DV
Fat
1.5g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 14% · Fat 20%
Vitamins
Vitamin K
45µg · 38% DV
Vitamin C
22mg · 24% DV
Folate
35µg · 9% DV
B6
0.13mg · 8% DV
Minerals
Sodium
210mg · 9% DV
Iron
1mg · 6% DV
Calcium
45mg · 5% DV
Phosphorus
38mg · 5% DV
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.
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.
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 70 calories in 100 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.
NOVA 2
Minimally Processed
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.3g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
To make white cabbage rolls, soften the leaves, fill each with a seasoned mixture, fold in the sides, and roll them up. Rice, onion, herbs, and tomato are common filling ingredients; some versions include minced meat. Simmer the rolls close together until the filling is cooked.
White cabbage rolls are commonly filled with rice, onion, herbs, and seasonings, often with tomato or paprika paste. Minced meat is used in some recipes, while meat-free versions may include extra herbs or dried fruit. The filling varies by region and family tradition.
For white cabbage rolls, separate the leaves and blanch them in boiling water until flexible enough to fold. Trim or thin the thick central rib so the leaves roll without splitting. Remove each leaf as it softens rather than leaving the whole cabbage in the water too long.
To keep white cabbage rolls from unraveling, use a modest amount of filling, fold the sides over it, and roll the leaf firmly. Place each roll seam-side down in a snug layer in the pot. A heatproof plate placed on top can help hold them in place as they simmer.
White cabbage rolls can be made with rice alone or with both rice and minced meat. Rice-and-herb fillings are common in meat-free versions, while meat-filled rolls are usually served hot. Check the recipe or ask the cook, since the filling is not fixed.
White cabbage rolls should simmer gently until the cabbage is tender and the rice in the center is fully cooked. Check a roll near the middle of the pot; if the rice is still firm, add a little hot water and continue cooking over low heat.
White cabbage rolls pair well with plain or garlic yogurt, a crisp salad, and lemon. Meat-filled rolls can also be served with bread or rice, while olive-oil versions work well as part of a light meal. Choose sides that complement the filling rather than overpower it.
Yes, cooked white cabbage rolls can be frozen. Let them cool, portion them into airtight containers, and thaw them in the refrigerator before reheating. Warm them gently in a covered pan with a splash of water so the cabbage stays moist and the filling heats through.
Cooked white cabbage rolls keep for about three days in a covered container in the refrigerator. Refrigerate them promptly after serving, especially if they contain meat, and reheat only the portion you plan to eat. Discard rolls that have been left at room temperature for too long.
Yes, savoy cabbage can replace white cabbage in white cabbage rolls, though its leaves are more crinkled and may be smaller. Blanch the leaves until pliable and adjust how much filling you use. The rolls may look less uniform, but the same basic folding and cooking method works.
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Nutrition data compiled from USDA FoodData Central and scientific sources.