Are cabbage rolls good for weight loss

Cabbage rolls can be a good option for weight loss due to their low-calorie and high-fiber ingredients. Cabbage rolls fit nicely into a weight loss diet when you use nutrition meats, fish, and vegetables for fillings. Plus, you need to proceed with healthy cooking methods. A good example is the Chinese steamed stuffed cabbage rolls. 

photo of healthy  cabbage rolls

Nutritional Profile of Cabbage Rolls

Cabbage rolls can be a good choice for people looking to lose weight. Traditional versions often include high-fat meats and cooking oils, making them calorie-rich. But healthier versions use the best meats or meat alternatives, more vegetables, and less unhealthy fat. 

Cabbage is low in calories and fiber, which benefits weight loss. If you use nutritious ingredients and cooking methods, cabbage rolls can be a tasty and weight-loss-friendly meal. The filling provides all the flavor and should contain healthy nutrients, with the best veggie-packed options. Steaming the rolls instead of frying them reduces calorie content, supporting weight loss goals.

The nutritional profile for Healthy Stuffed Cabbage Rolls varies depending on the specific recipe and ingredients used. However, here are some examples of the dietary values of stuffed cabbage rolls with beef and rice:

Stuffed Cabbage Rolls with Beef and Rice (per 162g serving):

  • Calories: 181
  • Fat: 8.1g
  • Protein: 14g
  • Carbohydrates: 14g Source: Nutrition Value

Healthy Choice Stuffed Cabbage (per serving):

  • Calories: 180
  • Total Fat: 4.5g
  • Saturated Fat: 2g
  • Cholesterol: 20mg
  • Sodium: 570mg Source: Conagra Foodservice

Stuffed Cabbage Rolls With Beef And Rice (per roll):

  • Calories: 114
  • Total Carbs: 8.7g
  • Net Carbs: 7.3g
  • Protein: 8.8g
  • Fat: 5.1g Source: Carb Manager

The nutritional values vary based on the specific ingredients and cooking methods used in the recipes. Here’s a table summarizing the serving sizes and nutritional information for different types of cabbage rolls:

TypeServing SizeCaloriesTotal FatSource
Heart to Home Meals Cabbage Rolls325g (11.5oz)2808gHeart to Home Meals
Stuffed Cabbage Rolls with Beef and Rice162g1818.1gNutrition Value
Stuffed Cabbage Rolls With Ground Beef and Rice2286gThe Spruce Eats

This table illustrates that a typical portion of cabbage rolls can range from 160g to 325g. 

Preparing Cabbage Rolls for Weight Loss

cabbage rolls in a cooking pan

Cabbage rolls can be a healthy choice for those looking to lose weight. It’s all about the ingredients and how you cook them. Here’s how you can make your cabbage rolls more weight-loss-friendly:

  • Lean Fillings: Choose lean meats like turkey or chicken. Vegetarian options can also be great, cutting down on fat.
  • Vegetable Boost: Add more veggies like carrots, mushrooms, and peas to the filling. It increases the fiber and nutrients without adding too many calories.
  • Rice Alternatives: Try to use less rice or switch to cauliflower rice to lower carbs and calories.
  • Cooking Method Matters: Bake the rolls instead of frying to reduce fat. This makes a big difference!
  • Mindful of Portions: Incorporate them weekly into a balanced diet.

With these tips, you can enjoy delicious cabbage rolls that are kind to your waistline!

Best Ingredients for Healthy Cabbage Rolls


When preparing healthy cabbage rolls, selecting the right ingredients is crucial. Here’s a guide to help you make the best choices:

  1. Lean Meats: Opt for ground turkey or chicken. Vegetarian fillings like lentils or tofu are also great for reducing fat.
  2. Vegetables: Add a variety such as onions, garlic, carrots, mushrooms, and peas. They increase fiber and nutrients.
  3. Grains: Use cauliflower rice instead of regular rice for a lower-carb, lower-calorie option.
  4. Sauces: Choose low-calorie tomato-based sauces, and avoid extra oil or high-calorie ingredients.
  5. Cooking Methods: Bake instead of fry to reduce fat.
  6. Portion Control: Be mindful of the size of the rolls to manage calorie intake.

Table of Ingredients for Healthy Cabbage Rolls

Ingredient TypeHealthy Options
MeatGround turkey, chicken, vegetarian alternatives
VegetablesOnions, garlic, carrots, mushrooms, peas
GrainsCauliflower rice
SauceLow-calorie tomato sauce
Cooking MethodBaking

With these ingredients and cooking methods, you can create delicious, nutritious cabbage rolls that support weight loss.

Healthy Cooking Methods for Cabbage Rolls

Cabbage rolls are about what you put in them and how you cook them. Here are some healthy cooking tips:

  1. Steaming is Key: Steaming cabbage leaves instead of boiling them keeps more nutrients intact. It’s a gentle way to cook without extra fat.
  2. Baking Over Frying: Bake your cabbage rolls instead of frying. It reduces the added fat content significantly, making them healthier.
  3. Lean Fillings: Opt for meats, fish, and veggies that enable a healthy combination of protein, fat, and other recommended nutrients.
  4. Veggie-Packed: Stuff your rolls with lots of veggies for added fiber and nutrients.
  5. Sauce Smarts: Use low-calorie tomato-based sauces, avoiding added oils and fats.
  6. Portion Control: Watch the size of your rolls.

Following these methods, you can enjoy cabbage rolls without putting on weight.

Comparative Analysis: Carnivore vs. Vegan Cabbage Rolls

Cabbage rolls can be either carnivore (meat-based) or vegan (plant-based), and both have unique nutritional profiles. Here’s how they compare.

Carnivore Cabbage Rolls

Carnivore Cabbage Rolls, with their protein-rich meat fillings, offer a nutritious and satisfying option that can aid in muscle maintenance and satiety, making them a beneficial choice for those managing their weight.

  • Traditionally, this includes ground meats like beef or pork.
  • Often mixed with rice and seasoned with herbs and spices.
  • Served with tomato-based sauces.

Vegan Cabbage Rolls

Vegan Cabbage Rolls are an excellent low-fat, high-fiber option, offering a variety of essential nutrients from plant-based ingredients, making them a heart-healthy and weight-friendly choice in a balanced diet.

  • Utilize plant-based fillings like lentils, rice, and vegetables (mushrooms, carrots).
  • Often include plant-based meat alternatives like Impossible or Beyond Meat.
  • It is also served with tomato-based sauces and seasoned with herbs and spices.

Comparison Table

FeatureCarnivore Cabbage RollsVegan Cabbage Rolls
Main FillingGround meats (beef, pork)Plant-based (lentils, vegetables)
Additional IngredientsRice, herbs, spicesRice, plant-based meat, spices
Nutritional ConsiderationHigher in protein, can be higher in fatLower in fat, high in fiber

Both variations provide a tasty experience and can be tailored to suit dietary preferences and nutritional needs. Carnivore and Vegan Cabbage Rolls are excellent for weight management. They can be low in calories and high in nutrients, providing satiety and essential nutrients while keeping calorie intake in check.

Additional Low-Calorie Dishes Similar to Cabbage Rolls

delicious cabbage shushi rolls

If you’re fond of cabbage rolls and looking for more low-calorie dishes, here are some great alternatives:

  1. Cabbage Roll Casserole: Made with lean ground beef, cabbage, and cauliflower rice, this dish is a high-protein, high-fiber twist on the classic cabbage roll.
  2. Healthy Stuffed Cabbage Rolls: These feature a stuffing mix of ground beef, a blend of wild and long-grain rice, and vegetables cooked in a rich tomato sauce with herbs and spices.
  3. Vegetarian Cabbage Rolls: Using vegetarian stuffing, these rolls offer a lighter yet flavorful version of the traditional dish.

Each dish provides a nutritious, low-calorie option, keeping the essence of cabbage rolls while adding variety to your diet.


Cabbage rolls can be a healthy weight-loss choice when prepared thoughtfully. You significantly enhance their nutritional profile by steaming the cabbage and opting for lean, veggie-packed fillings. Baking instead of frying, using low-calorie sauces, and being mindful of portion sizes help make them a weight-loss-friendly dish.

Incorporating these methods allows you to enjoy delicious cabbage rolls while staying aligned with your weight loss goals. Remember, how you prepare and serve your cabbage rolls can make all the difference in supporting your journey to a healthier lifestyle.

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