Cabbage sabzi calories
A 200 ml katori of cabbage and peas sabzi has about 85 calories. A textbook bowl, 100 g of cabbage with a teaspoon of oil, is about 110. Oil matters most: each extra teaspoon adds about 40 calories. Canteen or thali cabbage, cooked with 2 to 3 times the oil, runs about 115 to 145.
Cabbage sabzi is shredded cabbage cooked quickly with peas, ginger, green chilli and turmeric, often with a mustard or jeera tempering. South Indian cabbage poriyal adds grated coconut and urad dal in the tadka, and Gujarati kobi nu shaak often has a little potato or capsicum.
Cabbage has only about 22 calories per 100 g, so peas and oil make up most of this sabzi's calories, in about equal parts.
Typical values for a home kitchen, for the portion named next to each number. Other sites often show bigger numbers because they count a bigger serving or a restaurant recipe. Your own katori, roti and oil change the number; Slate adjusts for them.
How many calories are in cabbage sabzi?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 ml) about 95 g | 65 | 3 g | 6 g | 3 g |
| 1 katori (200 ml) about 127 g | 85 | 4 g | 8 g | 4 g |
| 1 katori (250 ml) about 159 g | 105 | 5 g | 10 g | 5 g |
| 1 bowl (100 g cabbage) about 164 g | 110 | 5 g | 10 g | 5 g |
| 100 g about 100 g | 65 | 3 g | 6 g | 3 g |
How does home cabbage sabzi compare with outside?
Canteen and thali cabbage sabzi is usually cooked with more oil than this textbook version, which uses only a teaspoon for the bowl. Poriyal with coconut adds more again.
No lab has measured it, so the range below allows 2 to 3 times the oil.
| Version | Cals | Fat |
|---|---|---|
| Home | 85 | 4 g |
| Canteen or thali | 115 to 145 | 7 to 11 g |
What changes the calories in cabbage sabzi?
- Oil matters most. This recipe uses a single teaspoon; each extra teaspoon adds about 40 calories.
- Grated coconut in poriyal adds about 40 calories per tablespoon (10 g).
- Potato in place of peas changes it little; capsicum or carrot lowers it slightly.
- Cabbage cooks down a lot, so a katori of cooked cabbage holds far more than it looks.
How were these numbers worked out?
The recipe is the cabbage and peas in The Art & Science of Cooking (via the Indian Nutrient Databank): 100 g of cabbage and 50 g of peas with ginger, green chilli and turmeric, cooked in a single teaspoon of oil, counted as eaten, at IFCT 2017 values with the peas taken as shelled, as the databank does. The ingredients added together weigh about 164 g, so the bowl is 110 calories and the pot 65 per 100 g; a katori is measured at USDA's weight for cooked shredded cabbage, 75 g per half cup, so a 200 ml katori is 85. The one check, ICMR-NIN's general figure for a cup of dry vegetable at 150 calories, is 79% above this light sabzi, so the page shows a range: NIN's figure covers oilier vegetables. No canteen cabbage has been analysed; the range uses 2 to 3 times the textbook's teaspoon of oil. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Cabbage, green | 100 g | IFCT 2017 C015 |
| Peas, fresh | 50 g | IFCT 2017 D061 |
| Ginger, fresh | 6.3 g | IFCT 2017 G014 |
| Chillies, green | 1.7 g | IFCT 2017 G008 |
| Turmeric powder | 0.75 g | IFCT 2017 G033 |
| Coriander leaves | 1 g | IFCT 2017 G009 |
| Groundnut oil 1 teaspoon | 4.5 g | IFCT 2017 T005 |
ICMR-NIN's general figure for a cup of dry vegetable dish is 150 calories, far above this page's 85. NIN's figure covers all dry vegetables, including potato, with more oil. Cabbage sabzi made with 2 to 3 teaspoons of oil comes to about 115 to 145 a katori.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Cabbage green (C015), peas (D061), ginger, green chilli, turmeric, coriander, oil, coconut fresh (H007); values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. The Art & Science of Cooking recipe ASC173, cabbage and peas
- USDA FoodData Central, Cabbage, common, cooked, boiled, drained (168514). 75 g per half cup, shredded
- ICMR-NIN, Dietary Guidelines for Indians: A Manual (2011). Annexure 8: vegetable dry 150 kcal and with gravy 170 kcal per cup; cup = 200 ml
Questions people ask
How many calories are in 1 katori of cabbage sabzi?
About 85 in a 200 ml katori of this cabbage and peas sabzi, made with a teaspoon of oil in the bowl.
How many calories are in 100 g of cabbage sabzi?
About 65.
How much protein is in cabbage sabzi?
About 5 g in a bowl, mostly from the peas.
How many calories are in cabbage sabzi and roti?
A 200 ml katori of cabbage sabzi is about 85, and two medium rotis about 190.