Green Cabbage Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
10
per source
Glycemic load
1
Low GL
This food's glycemic index is 10, which is Low GI.
Green cabbage is one of the most diabetes-friendly vegetables you can eat. With a GI of 10 and a glycemic load of just 1 per cup, it has virtually no effect on blood sugar. It is also rich in vitamin C, vitamin K, and fiber. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Green cabbage has a very low GI of about 10 — one of the lowest among common vegetables.
One cup of shredded raw green cabbage provides 33 mg of vitamin C — about 37% of the daily value.
Glycemic load of 10 or below is classified as low — a cup of green cabbage has a GL of just 1.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (89 g), shredded, raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 5.2g
- Net carbs
- 3.1g
- total carbs minus fiber
- Fiber
- 2.1g
- slows the glucose rise
- Sugars
- 2.8g
- Protein
- 1.1g
- Calories
- 22kcal
Notable nutrients
- Vitamin C33 mg
- Vitamin K68 mcg
- Folate38 mcg
- Potassium151 mg
- Manganese0.2 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — very low blood sugar impact
Green cabbage is one of the most diabetes-friendly vegetables you can eat. With a GI of 10 and a glycemic load of just 1 per cup, it has virtually no effect on blood sugar. It is also rich in vitamin C, vitamin K, and fiber. This is general nutrition information, not medical advice — people with diabetes should confirm with their care team.
Portion guidance
Portion size is not a concern with green cabbage. A full cup of shredded raw cabbage contains only about 3 g of net carbs and a glycemic load of 1. Even larger portions (2–3 cups) remain low in glycemic impact. Cabbage is an ideal vegetable to use as a base for salads, slaws, or stir-fries without worrying about blood sugar.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Raw in salads or slaws
Little effectRaw cabbage retains its cell structure and fiber, keeping GI very low. The crunch and water content also slow eating, promoting satiety.
Boiling or steaming
Little effectCooking cabbage softens its fiber but does not significantly raise its GI because the carbohydrate content is already very low. Boiled cabbage remains a low-GI food.
Fermenting into sauerkraut
Lowers the spikeFermentation adds beneficial probiotics and may slightly reduce the glycemic impact further. The small amount of sugar present in cabbage is consumed by bacteria during fermentation.
Stir-frying with oil and high-GI additions
Raises GIStir-frying cabbage itself does not raise its GI, but adding sweet sauces (hoisin, teriyaki) or pairing with white rice can significantly increase the overall glycemic load of the meal.
Pairing tip
Green cabbage pairs well with lean proteins (chicken, fish, tofu) and healthy fats (olive oil, avocado) for a balanced, low-GI meal. Its mild flavor makes it a versatile base for salads or slaws. Avoid heavy, sugary dressings and instead use vinegar or lemon-based dressings that may further blunt blood sugar response.
Why GI numbers vary
Green cabbage GI data is limited but consistent: the few available studies report values around 10, making it one of the lowest-GI foods. The variation across sources is minimal, and the single value of 10 is well-supported. Cabbage's very low carbohydrate content (about 5 g per cup) means even if GI varied slightly, the glycemic load would remain negligible.
Not medical advice. This page is general nutrition information about Green Cabbage. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Green cabbage has a glycemic index of about 10, which is very low. This is based on consistent data from available studies. Because cabbage contains very little carbohydrate (about 5 g per cup), even if the exact GI varied slightly, the impact on blood sugar would remain minimal. It is one of the best vegetables for blood sugar control.
Yes, green cabbage is excellent for people with diabetes. It has a very low GI (10) and a glycemic load of just 1 per cup, meaning it has virtually no effect on blood sugar. It is also rich in fiber, vitamin C, and vitamin K. Cabbage can be eaten freely as part of a diabetes-friendly diet. This is general nutrition information — consult your care team for personalized advice.
Green cabbage is similar to other non-starchy cruciferous vegetables like broccoli, cauliflower, and kale — all have very low GI and GL values. Broccoli has a GI of about 10–15, cauliflower around 10, and kale similarly low. None of these vegetables significantly affect blood sugar, and all are excellent choices for diabetes management.
Absolutely. Green cabbage contains only about 3 g of net carbs per cup, making it very low-carb friendly. It fits easily into strict keto (under 20 g net carbs/day) as well as moderate low-carb plans. It is a popular ingredient in keto slaws and stir-fries because of its low carb content and high nutrient density.
Cooking green cabbage softens its cell walls and fiber, which can slightly increase how quickly its sugars are digested. However, because the total carbohydrate content is so low, the effect on GI is negligible. Both raw and cooked cabbage remain very low-GI foods. Fermenting cabbage into sauerkraut may even lower its glycemic impact slightly.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026