Introduction Need a comfort food with protein and without many carbs that will fill you up and won't make you sick? Cabbage rolls fit t...
Introduction
Need a comfort food with protein and without many carbs that will fill you up and won't make you sick? Cabbage rolls fit the bill! High in fiber, essential vitamins and protein and yet low in carbs, it is a comfort food that will make your heart happy and healthy.
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Serving size matters more than most people realize.(AI Generated Image) |
Cabbage Rolls Nutrition Facts (Full Breakdown with Recipes)
“How many calories in cabbage rolls” sounds like a question you ask while staring into your fridge at the leftover container of cabbage rolls from your last meal prep and wondering… are these even good for me?
As comfort food, cabbage rolls make you feel warm and full. But what are you actually eating?
Whether you’re on a keto diet, calorie counting, cutting down carbs, eating clean, or simply curious about what grandma is doing to your figure, we’ve got you covered. We take a look at cabbage rolls nutrition facts per 100g, stuffed vs unstuffed cabbage rolls nutrition, Costco cabbage rolls nutrition vs M&M Meats nutrition and more!
But first things first, let’s check out those cabbage rolls nutrition facts.
Let’s Get Our Roll On: What Are Cabbage Rolls?
Just a few ground rules before we get into the calories in cabbage rolls. Okay, one ground rule. Grounded by cabbage, fillings, and sauce While there are dozens of ways to make cabbage rolls around the world , they all fall under this simple definition: cabbage leaves wrapped around a filling. That mixture typically contains some variation of ground meat (think beef, pork or turkey), grains or rice, herbs and spices, then cooked in a tomato-based sauce.
A classic comfort food enjoyed across Eastern Europe and beyond.(AI Generated Image)
They’re a staple in Eastern European countries, the Middle East, Scandinavian nations and are becoming more common in North America. You can find them in grocery stores, delis and on restaurant menus. While traditional cabbage rolls contain ground meat, they can be made vegetarian or vegan. They can be high-carb or keto-friendly. They can be baked or cooked on the stove top.
With all of that variation comes different nutrition profiles too. Rather than give you one magic number, we’ll walk through a few variations.
Nutrition Facts of Cabbage Rolls — the Basic Figures
Nutrition Facts of Cabbage Rolls per 100g serving
Here's what you get nutritionally in every 100g serving.(AI Generated Image)
Ok, so for a “typical” meat-filled cabbage roll with rice inside, the approximate breakdown per 100g is as follows:
Nutrient
Amount (per 100g)
Calories
~117–150
kcal
Total
Fat
5–6g
Saturated
Fat
2g
Cholesterol
40–45mg
Sodium
350–400mg
Total
Carbohydrates
9–15g
Dietary
Fiber
1.2–2g
Sugars
3–4g
Protein
8–10g
Vitamin
C
~12mg
(13% DV)
Iron
~1.3mg
(7% DV)
Potassium
~280mg
(6% DV)
Again, these figures are generalized from a traditional beef- and rice-stuffed cabbage roll. Exact nutrition facts will vary based on the type of meat used, amount of rice, sauce, etc., as well as size of the cabbage roll.
Calories in Cabbage Rolls — Per Roll versus Per 100g serving
Portion size can make a significant difference in total calories.(AI Generated Image)
How about some comparisons to actual serving sizes?
“How many calories in cabbage rolls” sounds like a question you ask while staring into your fridge at the leftover container of cabbage rolls from your last meal prep and wondering… are these even good for me?
As comfort food, cabbage rolls make you feel warm and full. But what are you actually eating?
Just a few ground rules before we get into the calories in cabbage rolls. Okay, one ground rule. Grounded by cabbage, fillings, and sauce While there are dozens of ways to make cabbage rolls around the world , they all fall under this simple definition: cabbage leaves wrapped around a filling. That mixture typically contains some variation of ground meat (think beef, pork or turkey), grains or rice, herbs and spices, then cooked in a tomato-based sauce.
 |
| A classic comfort food enjoyed across Eastern Europe and beyond.(AI Generated Image) |
They’re a staple in Eastern European countries, the Middle East, Scandinavian nations and are becoming more common in North America. You can find them in grocery stores, delis and on restaurant menus. While traditional cabbage rolls contain ground meat, they can be made vegetarian or vegan. They can be high-carb or keto-friendly. They can be baked or cooked on the stove top.
With all of that variation comes different nutrition profiles too. Rather than give you one magic number, we’ll walk through a few variations.
Nutrition Facts of Cabbage Rolls — the Basic Figures
Nutrition Facts of Cabbage Rolls per 100g serving
 |
| Here's what you get nutritionally in every 100g serving.(AI Generated Image) |
Ok, so for a “typical” meat-filled cabbage roll with rice inside, the approximate breakdown per 100g is as follows:
|
Nutrient |
Amount (per 100g) |
|
Calories |
~117–150
kcal |
|
Total
Fat |
5–6g |
|
Saturated
Fat |
2g |
|
Cholesterol |
40–45mg |
|
Sodium |
350–400mg |
|
Total
Carbohydrates |
9–15g |
|
Dietary
Fiber |
1.2–2g |
|
Sugars |
3–4g |
|
Protein |
8–10g |
|
Vitamin
C |
~12mg
(13% DV) |
|
Iron |
~1.3mg
(7% DV) |
|
Potassium |
~280mg
(6% DV) |
Again, these figures are generalized from a traditional beef- and rice-stuffed cabbage roll. Exact nutrition facts will vary based on the type of meat used, amount of rice, sauce, etc., as well as size of the cabbage roll.
Calories in Cabbage Rolls — Per Roll versus Per 100g serving
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| Portion size can make a significant difference in total calories.(AI Generated Image) |
How about some comparisons to actual serving sizes?
- One medium roll (~150g) 150–200 calories
- Per 100g (standard nutrition) 117–150 calories
- Two rolls, meal sized serving (~300g) ~300-400 calories
As you can see, no, you aren’t defeating your diet by eating a serving of cabbage rolls. In fact,
considering how much food you actually get – the volume, the fiber, the protein – they’re really pretty good!
As you can see, no, you aren’t defeating your diet by eating a serving of cabbage rolls. In fact,
considering how much food you actually get – the volume, the fiber, the protein – they’re really pretty good!
Cabbage Rolls Nutrition by Type
Stuffed Cabbage Rolls Nutrition (Classic Beef & Rice)
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| The traditional version delivers balanced protein and carbohydrates.(AI Generated Image) |
The most common version. Beef + white rice + tomato sauce.
Per roll (approx. 150g):
- Calories: 117–200 kcal
- Protein: 8–10g
- Carbs: 9–20g
- Fat: 5–8g
- Fiber: 1–2g
The beef supplies healthy protein and iron. The rice offers fast burning carbs. The tomato sauce has lycopene, a powerful antioxidant. It's a well-rounded meal.
Calories in Cabbage Rolls with Rice
Rice is by far the biggest source of carbs in a cabbage roll. Replacing it with white rice adds approximately 15–20g of carbs per roll. Brown rice sometimes used in healthier recipes will increase fiber
(about 2–3g more per roll) while lowering the glycemic effect. For those watching blood sugar levels or counting carbs, rolls made with brown rice are preferable
The most common version. Beef + white rice + tomato sauce.
Per roll (approx. 150g):
- Calories: 117–200 kcal
- Protein: 8–10g
- Carbs: 9–20g
- Fat: 5–8g
- Fiber: 1–2g
The beef supplies healthy protein and iron. The rice offers fast burning carbs. The tomato sauce has lycopene, a powerful antioxidant. It's a well-rounded meal.
Calories in Cabbage Rolls with Rice
Rice is by far the biggest source of carbs in a cabbage roll. Replacing it with white rice adds approximately 15–20g of carbs per roll. Brown rice sometimes used in healthier recipes will increase fiber
(about 2–3g more per roll) while lowering the glycemic effect. For those watching blood sugar levels or counting carbs, rolls made with brown rice are preferable
Calories in Cabbage Rolls Without Rice
 |
| A simple swap dramatically reduces carbohydrate intake.(AI Generated Image) |
Skip the rice and the calories drop noticeably. A meat-only or
cauliflower rice version typically contains:
- Calories: 80–120 kcal per roll
- Carbs: 4–6g (mostly from the cabbage and sauce)
- Protein: 10–12g (higher ratio since the filler is gone)
- Fat: 5–7g
Cauliflower rice gives you the texture and bulk without the carb spike.
Skip the rice and the calories drop noticeably. A meat-only or
cauliflower rice version typically contains:
- Calories: 80–120 kcal per roll
- Carbs: 4–6g (mostly from the cabbage and sauce)
- Protein: 10–12g (higher ratio since the filler is gone)
- Fat: 5–7g
This version is popular with keto and low-carb dieters.
Vegetarian Cabbage Rolls Nutrition
Plant-based versions typically use lentils, chickpeas,
mushrooms, tofu, or brown rice as the filling. Here's a comparison:
Plant-based versions offer more fiber while reducing saturated fat.(AI Generated Image)
Nutrient
Meat Version
Vegetarian Version
Calories
150–200
kcal
127–287
kcal
Protein
8–10g
5–17g
Carbs
9–20g
23–42g
Fat
5–8g
2–10g
Fiber
1–2g
6–10g
Vegetarian cabbage rolls are generally higher in fiber and carbs and lower in fat. Protein content is lower per roll, but lentil- or chickpea-based rolls can approximate the meat versions. Cabbage rolls are also cholesterol-free if that's your concern
Unstuffed Cabbage Rolls Nutrition Facts
Easy! Sometimes called lazy cabbage rolls or deconstructed cabbage rolls, unstuffed cabbage rolls skip rolling altogether. Ingredients are cooked together in one dish, rather than rolled individually. Nutrition wise, it’s the same as regular cabbage rolls because they use the exact same ingredients. Serving control will be different though, since you have a one-dish meal rather than individual rolls. One (about 200g) serving has:
- Calories: 150–360 kcal (depends heavily on your recipe — lean beef versus fatty pork will change this)
- Protein: 20–38g (will frequently be higher since you can pack more meat in without worrying about roll size)
- Carbohydrates: 15–25g
- Fat: 5–11g
- Fiber: 3–5.5g
Cabbage rolls nutrition: Taco Bell ingredients
Costco’s rotisserie chicken and mashed potatoes are healthy dishes you can control your portions with, making it great for families. You can mix up ingredients to your tastes (everyone loves extra meat!) as well.
Cabbage Rolls Nutrition by Brand
Store-bought cabbage rolls vary significantly in sodium and calories.(AI Generated Image)
Costco Cabbage Rolls Nutrition – Kirkland Cabbage Rolls Nutrition
Costco has Mamma Mia Bistro Cabbage Rolls as their brick-and-mortar option. It’s a reader favorite for families that want the flavor of cabbage rolls without the work. Nutritionally, each cabbage roll has:
- Calories: 140 kcal
- Fat: 5g
- Carbohydrates: 19g
- Fiber: 2g
- Sugar: 6g
- Protein: 7g
- Sodium: 600mg (the real drawback here — very high!)
Ingredients are fairly clean, with no gluten, dairy, or soy. They’re also conveniently packaged and decently sized. The downfall is the sodium content if you end up eating 2 at a meal. There is not a Kirkland brand option for cabbage rolls as of 20/24 season.
M&Ms VS PC Cabbage Rolls: Nutrition Comparison
Nutrition information for some of the most popular brands of cabbage rolls in Canada.
M&M Meats ,M&M Cabbage Rolls Nutrition
As most Canadians know, M&M Food Market (originally M&M Meat Shops) is a Canadian institution when it comes to frozen food. Their cabbage rolls are a classic comfort food that most of us enjoy. Nutritional information will vary slightly between different lines of their products, but generally (per serving , 2 rolls)Nutrition Facts on Cabbage Rolls
Nutrition for Frozen Irresistibles Cabbage Rolls
Irresistibles is Metro’s generic brand available in all of Quebec and Ontario.
Per Serving ( 2 Rolls ) around:
- Calories: 260-300kcal
- Fat: 9-11g
- Protein: 13-15g
- Sodium: 800-950mg
Your typical generic brand. If you frequent the canned cabbage rolls like I do, check the labels on the sodium and try to find ones lower than 600mg per serving when you can.
Nutrition for Homemade Cabbage Rolls
The best part: When you make cabbage rolls yourself, you make the rules. Replace white rice with cauliflower rice, use ground turkey instead of ground beef, decrease the amount of salt, and use a no sugar added tomato sauce — and you can whip up a serving containing as little as 150–200 calories with pretty dang good macros.
Typically homemade cabbage rolls made with lean beef and brown rice have around:
- Calories: 160-190kcal per roll
- Protein: 12-14g
- Carbs: 12-18g
- Fat: 4-6g
- Sodium: 200-350mg (far less than frozen brands!)
- Calories: 220–280 kcal
- Fat: 8–10g
- Carbohydrates: 25–30g
- Protein: 12–16g
- Sodium: 700–900mg
They’re quite filling and reheating them is easy. Sodium content is on the higher side so watch out if you’re watching your sodium intake.
PC Cabbage Rolls Nutrition Facts (President’s Choice)
President’s Choice (PC) is a popular grocery store private label found at Loblaws and No Frills stores throughout Canada. PC’s cabbage rolls are another customer favourite. Per serving (usually 2 rolls / 250g):
- Calories: ~300 kcal
- Fat: 10–12g
- Carbs: 28–32g
- Protein: 14–16g
- Sodium: 700–850mg
Decent mix of macros but like with the previous brands sodium is pretty high, as most frozen/packaged cabbage rolls tend to be.
Are Cabbage Rolls Healthy? The Real Answer
More nutritious than most people realize.(AI Generated Image)
Short answer: yes, Cabbage rolls can definitely be part of a healthy diet in fact, they’re actually pretty nutritional powerhouses. Here’s why:
1. Cabbage Itself is Underrated
Per 100g, cabbage has only about 25 calories. It also has vitamin C, vitamin K, folate, and many antioxidants which help with inflammation. It also has tons of fiber which is great for gut health and keeping you fuller longer! Plus, when you steam or boil cabbage to soften the leaves, you don’t lose most of the nutrients.
2. Contains Good Protein
If you get about 8–14g of protein per roll from your filling (which you do if you eat enough of it), that’s actually quite a bit if you’re having 2–3 rolls for a meal. Protein is important for so many functions in the body – repairing muscle, helping you feel full, and it boosts your metabolism. If you go with a meat filling, you get complete protein with all essential amino acids.
3. Balanced Macros If Prepared Correctly
If you prepare them properly, you’ll get protein from the meat, complex carbohydrates from the rice, fiber from the cabbage, and some healthy fats if you saute the cabbage in olive oil. They can be an extremely balanced meal. The downside comes from excess sodium from canned products and too much fat when using fatty meats.
4. Easily Tailored To Fit Most Diets
- Low- carb ,Keto : Sub in cauliflower rice. Avoid sugar-rich tomato sauce
- Gluten-free: as long as you use gluten-free compliant items, cabbage rolls are naturally gluten free!
- High protein: Increase the meat ratio and ditch the rice.
- Vegetarian , Vegan: bean, lentil or tofu filling.
- Weight Watchers: use lean meat, brown rice, and very little oil to fill you up without weighing you down.
Cabbage Rolls Nutrition Calculator – How To Figure Yours Out
Calculate your exact macros in four simple steps.(AI Generated Image)
Homemade cabbage rolls recipes can vary greatly so how in the world can you figure out the nutrition facts for your cabbage rolls?! Don't stress it's simple. Follow these 4 steps:
Step 1 – Throw all of your ingredients that you will use for the filling into a calorie tracker app. (I like MyFitnessPal, Cronometer.)
Step 2 – Weigh your finished filling on a food scale in grams.
Step 3 – Divide that number by how many cabbage rolls you made.
Step 4 – Add ~10-15 calories for each large cabbage leaf plus whatever calories you’d like to account for your sauce.
Example: 500g lean ground beef filling + 200g cooked rice + sauce, rolled into 10 equal rolls = ~170 calories per roll. Boom. Easy peasy.
4 Cabbage Roll Recipes You'll Actually Want to Make
The classic recipe everyone loves.(AI Generated I mage)
Recipe 1: Traditional Beef & Rice Stuffed Cabbage Rolls
Prep time: 25 min
Cook time: 60 min
Serves: 6 servings (recipe makes 12 rolls)
Approx nutrition per roll: 180 kcal | Protein: 13g | Carbs: 16g | Fat: 6g
Ingredients:
- 1 head green cabbage (larger is better)
- 500g (1.1 lb) ground beef, lean (recommend 90% lean)
- 1 cup white rice, uncooked (don’t have white rice? Use brown rice)
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 egg
- 1 tsp salt + tsp black pepper
- 1 tsp paprika
- ½ tsp dried thyme
- 2 cans (400g each) crushed tomatoes
- 1 tbsp tomato paste
- 1 tsp sugar (optional – just like to add this to offset acidity)
Directions:
1. Bring a large pot of water to boil. Core cabbage and gently place into pot. Once outer layers start to soften up and can be pulled away from cabbage (about 3–4 minutes), remove from water and set aside. Peel away and set aside 12 large leaves; pat dry.
2. Cook rice until just slightly underdone (it will finish cooking in the oven). Set aside and allow to cool.
3. In a large bowl, mix together ground beef, rice, onion, garlic, egg, salt, pepper, paprika and thyme. Mix just until incorporated over mixing can make your meat tough.
4. Place the cabbage leaf flat on your work surface. Place 3–4 tablespoons of filling near the bottom of the leaf. Fold in sides, then carefully roll up from bottom like a burrito.
5. Mix crushed tomatoes, tomato paste, broth and sugar in a separate bowl. Pour half of the tomato mixture into a baking dish or Dutch oven.
6. Place rolls seam side down into dishes. Top rolls with remaining sauce. Cover tightly with foil. Bake at 175° C ,350° F for 60-75 minutes.
Remove foil for the last 15 minutes if you prefer a thicker sauce. Allow to rest for 10 minutes before serving.
Pro tip: These freeze really well. Make a double batch and freeze half for up to 3 months. They taste even better reheated the next day.
Recipe 2. Lentils & Brown Rice Vegetarian Cabbage Rolls
A plant-based alternative packed with fiber and flavor.(AI Generated Image)
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Recipe makes: 5 ( 10 rolls )
Approx nutrition per roll:~150 kcal per roll | Protein: 7g | Carbs: 22g | Fat: 3g | Fiber: 5g
Ingredients :
- 1 large head green cabbage
- 1 cup green or brown lentils (cooked - this will equal out to about 2.5 cups cooked lentils)
- 3/4 cup brown rice, cooked
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 carrot grated
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
- 2 cans (400g each) diced or crushed tomatoes
- 1 cup vegetable broth
- Fresh parsley to garnish.
Directions :
1. Go back to recipe 1 steps 1 and 2. Blanch cabbage leaves in boiling water for 3–4 minutes. Remove cabbage head from water. Let cool. Peel away 10 large cabbage leaves.
2. Saute onion and garlic in oil over medium heat until translucent about 5 minutes. Add grated carrot. Cook for 1 more minute then add cumin and smoked paprika. Let cook for 3 minutes.
3. Add cooked lentils and rice to a large mixing bowl. Add cooked veggies. Season filling with salt and pepper to taste. Let the filling cool slightly.
4. Place approximately 3-4 tbsp of filling onto cabbage leaf. Fold over cabbage leaf and roll up cabbage tightly.
5. Mix crushed tomatoes and vegetable broth together in a mixing bowl. Place half of the tomato mixture to the bottom of the baking dish. Place cabbage rolls seam side down into a dish. Pour remaining sauce over rolls making sure to cover rolls completely.
6. Cover rolls with foil and bake at 175° for 45-50 minutes. Remove foil and cook for the final 10 minutes. Top rolls with fresh parsley and serve! Enjoy :)
Why you'll love it: Fiber rich. No cholesterol. Vegan: ) They are also easy and great for meal prep! Just wait until the next day for them to taste even better! They taste better the longer you allow them to sit overnight in the fridge.
Recipe 3. Keto cabbage rolls (w/ cauliflower rice, no rice!)
Low-carb comfort food without sacrificing flavor
Prep time: 20 min
Cook time: 45 min
Servings: 4 (8 rolls)
Approx nutrition per roll: | Protein: 12g | Carbs: 5g | Fat: 6g | Net Carbs: 3g
Ingredients:
- 1 large green cabbage head OR savoy cabbage head
- 500g (1.1 lb) lean ground beef OR ground turkey
- 2 cups cauliflower rice* (grated cauliflower, raw)
- 1 small onion, diced
- 3 garlic cloves, minced
- 1 egg
- 1 tsp Italian seasoning
- 1 tsp smoked paprika
- Salt, pepper to taste
- 400g crushed tomatoes (no sugar added)
- 2 tbsp tomato paste
- ½ cup beef broth
- 1 tbsp olive oil
Directions:
1. So for cabbage, take a large pot and boil some water. Once boiling, place your head of cabbage in and cook until leaves start to pull away from head. About 5–7 minutes. Try to peel larger leaves off so you can roll. If the leaves are too big, cut them in half.
**Do this for each cabbage leaf until you run out of meat mixture. **
2. Tips: Use a smaller end piece of cabbage leaf for rolling. If the leaf has a thick white rib in the middle, cut that out (it will be tough).
3. Once cabbage leaves are ready rinse under cold water until pliable, about 3–4 minutes. Pat dry with paper towels.
4. Heat olive oil in a pan and add onion and garlic. Cook about 3 min., then add cauliflower rice and cook for another 4–5 minutes until tender. Season with salt and pepper. Take off heat and set aside. Let cool down.
5. In a large bowl combine ground meat, cauliflower rice mixture, egg, Italian seasoning, paprika, salt and pepper. Mix well.
6.Take a cabbage leaf and spoon about 1-2 tablespoons of meat mixture into the center of each cabbage leaf. Roll and place into a baking dish seam side down.
7. In a bowl mix together crushed tomatoes, tomato paste and broth. Pour over rolls. Cover tightly with foil.
8. Bake at 175° for 40–45 minutes. Uncover for the last 10 minutes. Rest before serving hot.
Keto Note: These cabbage rolls are great for keto or low carb diets since each roll only has 3g net carbs. You will love how they taste and they are very filling. Plus super packed with protein! Who knew you could make cabbage rolls without rice!? ?
Recipe 4 – One Pot “Unstuffed” Cabbage Rolls
All the flavor with half the effort and cleanup.(AI Generated Image)
Easy Weeknight Version; 30 Minute Recipe)
Prep Time: 10 min
Cook Time : 25 min
Serves : 4-6 hungry bellies
Approx nutrition per roll :250kcal| Protein: 20g | Carbs: 18g | Fat: 9g/Fiber:4g |
Ingredients:
- 500g (1.1 lb) ground beef or turkey.
- head green cabbage, roughly chopped (~6 cups).
- 1 cup uncooked long grain white rice.
- 1 can (400g) diced tomatoes.
- 1 can (400g) crushed tomatoes.
- 1 cup beef or chicken broth.
- 1 medium onion, diced.
- 3 cloves garlic, minced.
- 1 tsp Worcestershire sauce.
- 1 tsp paprika.
- Salt, pepper, pinch of red pepper flakes to taste.
- Olive oil.
Directions/Instructions:
1. Heat a large deep skillet ,Dutch oven over medium high heat. Drizzle olive oil into a pan. Allow oil to heat up. Add ground beef and brown meat, breaking it apart as you stir. 7-8 minutes. Drain off excess fat.
2. Add onions and garlic. Continue to sauté until onions are softened ~3-4 minutes.
3. Add cabbage, diced tomatoes, crushed tomatoes, beef broth, Worcestershire sauce, paprika, salt, pepper and red pepper flakes. Stir everything until combined.
4. Add rice. Stir. Bring to a boil.
5. Turn down to low heat. Cover. Let simmer for 20–25 minutes. until rice is cooked and most of the liquid is absorbed. Taste. Adjust seasonings if necessary. Serve right away. Scoop it up right out of the pot 🙂 Lol it probably even tastes better reheated the next day for lunch.
WHY IT’ S PERFECT FOR BUSY WEEKNIGHTS:
There’ s no rolling required. Less stress! One pan to clean. Same flavor, same nutrition. Less work! And the best part it’ s great for lunch that next day too if you make enough for leftovers 😉
Lol actually it probably tastes better the next day 😉
Healthy cabbage rolls tips :
- Swap white rice for brown rice or riced cauliflower. This will lower the glycemic load and up your fiber.
- Swap beef for lean ground turkey or chicken. This will decrease the amount of saturated fat by half or more.
- Make your own tomato sauce. Most store bought sauces are loaded with added sugar and sodium.
- Shred zucchini, carrot and spinach finely. Then stir into the filling. They add nutrition and flavor.
- Watch your portion size. 2 medium rolls would be considered 1 serving. This is about how many you would get at a restaurant. 3 rolls would be considered a large serving. Remember this when trying to watch calories.
- Freeze them in portions. These freeze really well for up to 3 months. To reheat from frozen, bake in the oven at 160° for 20 minutes. You can microwave it as well, just add a splash of broth.
Frequently Asked Questions: Cabbage Rolls Nutrition
Save this quick reference guide for future meal planning.(AI Generated Image)
Q 1: Are cabbage rolls good for weight loss?
A: They are! If weight loss is one of your goals, they will prove to be incredibly helpful. Cabbage has practically no calories, and high fiber contents; which if you're trying not to raid the fridge and munch on snacks in the middle of the night, is exactly what you need. Of course, the simple substitutions shown will be crucial if you are trying to lose weight. Substituting meat for lean ground chicken or turkey, and removing rice for cauliflower rice will be the ideal alternative.
Q 2: How many calories are in an average cabbage roll?
A: An average homemade cabbage roll will have about 150-220 calories, assuming your roll uses the normal pork,beef mixture, white rice, and topped with tomato sauce. Calories will be higher if the meat you are using is not lean and if you fill the roll very full with white rice.
Q 3: How many carbs are in a cabbage roll?
A: Cabbage rolls are generally not carb-heavy, however a traditional roll with white or brown rice can consist of about 15-25 g of carbs. If you or your readers cannot consume large amounts of carbs and are eating based on keto or need to minimize carbs drastically, substitute the rice for cauliflower rice.
Q 4: What are the benefits of eating cabbage rolls?
A: As an extremely well-rounded meal, cabbage rolls do boast health benefits; which are listed below:
- Vitamins: Cabbage contains huge doses of both vitamins C and K, the former beneficial to your immune system and the latter for bone health.
- Lean protein: Packed with lean meat such as chicken and turkey, cabbage rolls can prove to be a lean, protein-rich fuel source for your body and provide amino acids important to your muscles and repair them.
- Cardiovascular health: Tomatoes are very healthy, and as they are used to make the tomato sauce for the dish, you will be getting your dose of lycopene which has excellent cardiovascular benefits.
Q 5: Can cabbage rolls be frozen and retain nutrients?
A: Yes, cabbage rolls can be frozen. In fact, they are ideal to prepare in bulk for freezing as the nutrients within proteins, carbs, healthy fats, and minerals will all be conserved through the freezing process. Any water soluble vitamin such as vitamin C, will eventually degrade through long storage times with severe cold, however cabbage rolls are an extremely good meal choice regardless.
Final Thoughts
Feeling happy and satisfied. Cabbage rolls prove that comfort food can be both delicious and packed with nutritional value.
I love comfort food that’s actually good for you. Cabbage rolls are one of those things. They’re satisfying, packed with flavor, and easily adapted to fit almost any diet. Whether you’re keto, vegan, or just trying to up your protein intake- the options are there. As long as you nail the filling, rice ratio, and sauce- you’ve got yourself a nutrient dense meal.
Whether you pick them up at Costco, grab some M&M Meats from the freezer section, or make your own at home with grass-fed beef and brown rice- cabbage rolls are way more deserving of accolades than they’re usually given. They may be hideously bland on the outside, but on the inside they’re nutritional dynamos.
So there you have it- macros, info, and four delicious recipes. Now go make some cabbage rolls.
Plant-based versions typically use lentils, chickpeas,
mushrooms, tofu, or brown rice as the filling. Here's a comparison:
 |
| Plant-based versions offer more fiber while reducing saturated fat.(AI Generated Image) |
|
Nutrient |
Meat Version |
Vegetarian Version |
|
Calories |
150–200
kcal |
127–287
kcal |
|
Protein |
8–10g |
5–17g |
|
Carbs |
9–20g |
23–42g |
|
Fat |
5–8g |
2–10g |
|
Fiber |
1–2g |
6–10g |
Vegetarian cabbage rolls are generally higher in fiber and carbs and lower in fat. Protein content is lower per roll, but lentil- or chickpea-based rolls can approximate the meat versions. Cabbage rolls are also cholesterol-free if that's your concern
Unstuffed Cabbage Rolls Nutrition Facts
Easy! Sometimes called lazy cabbage rolls or deconstructed cabbage rolls, unstuffed cabbage rolls skip rolling altogether. Ingredients are cooked together in one dish, rather than rolled individually. Nutrition wise, it’s the same as regular cabbage rolls because they use the exact same ingredients. Serving control will be different though, since you have a one-dish meal rather than individual rolls. One (about 200g) serving has:
- Calories: 150–360 kcal (depends heavily on your recipe — lean beef versus fatty pork will change this)
- Protein: 20–38g (will frequently be higher since you can pack more meat in without worrying about roll size)
- Carbohydrates: 15–25g
- Fat: 5–11g
- Fiber: 3–5.5g
Cabbage rolls nutrition: Taco Bell ingredients
Costco’s rotisserie chicken and mashed potatoes are healthy dishes you can control your portions with, making it great for families. You can mix up ingredients to your tastes (everyone loves extra meat!) as well.
Cabbage Rolls Nutrition by Brand
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| Store-bought cabbage rolls vary significantly in sodium and calories.(AI Generated Image) |
Costco Cabbage Rolls Nutrition – Kirkland Cabbage Rolls Nutrition
Costco has Mamma Mia Bistro Cabbage Rolls as their brick-and-mortar option. It’s a reader favorite for families that want the flavor of cabbage rolls without the work. Nutritionally, each cabbage roll has:
- Calories: 140 kcal
- Fat: 5g
- Carbohydrates: 19g
- Fiber: 2g
- Sugar: 6g
- Protein: 7g
- Sodium: 600mg (the real drawback here — very high!)
Ingredients are fairly clean, with no gluten, dairy, or soy. They’re also conveniently packaged and decently sized. The downfall is the sodium content if you end up eating 2 at a meal. There is not a Kirkland brand option for cabbage rolls as of 20/24 season.
M&Ms VS PC Cabbage Rolls: Nutrition Comparison
Nutrition information for some of the most popular brands of cabbage rolls in Canada.
M&M Meats ,M&M Cabbage Rolls Nutrition
As most Canadians know, M&M Food Market (originally M&M Meat Shops) is a Canadian institution when it comes to frozen food. Their cabbage rolls are a classic comfort food that most of us enjoy. Nutritional information will vary slightly between different lines of their products, but generally (per serving , 2 rolls)Nutrition Facts on Cabbage Rolls
Nutrition for Frozen Irresistibles Cabbage Rolls
Irresistibles is Metro’s generic brand available in all of Quebec and Ontario.
Per Serving ( 2 Rolls ) around:
- Calories: 260-300kcal
- Fat: 9-11g
- Protein: 13-15g
- Sodium: 800-950mg
Your typical generic brand. If you frequent the canned cabbage rolls like I do, check the labels on the sodium and try to find ones lower than 600mg per serving when you can.
Nutrition for Homemade Cabbage Rolls
The best part: When you make cabbage rolls yourself, you make the rules. Replace white rice with cauliflower rice, use ground turkey instead of ground beef, decrease the amount of salt, and use a no sugar added tomato sauce — and you can whip up a serving containing as little as 150–200 calories with pretty dang good macros.
Typically homemade cabbage rolls made with lean beef and brown rice have around:
- Calories: 160-190kcal per roll
- Protein: 12-14g
- Carbs: 12-18g
- Fat: 4-6g
- Sodium: 200-350mg (far less than frozen brands!)
- Calories: 220–280 kcal
- Fat: 8–10g
- Carbohydrates: 25–30g
- Protein: 12–16g
- Sodium: 700–900mg
They’re quite filling and reheating them is easy. Sodium content is on the higher side so watch out if you’re watching your sodium intake.
PC Cabbage Rolls Nutrition Facts (President’s Choice)
President’s Choice (PC) is a popular grocery store private label found at Loblaws and No Frills stores throughout Canada. PC’s cabbage rolls are another customer favourite. Per serving (usually 2 rolls / 250g):
- Calories: ~300 kcal
- Fat: 10–12g
- Carbs: 28–32g
- Protein: 14–16g
- Sodium: 700–850mg
Decent mix of macros but like with the previous brands sodium is pretty high, as most frozen/packaged cabbage rolls tend to be.
Are Cabbage Rolls Healthy? The Real Answer
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| More nutritious than most people realize.(AI Generated Image) |
Short answer: yes, Cabbage rolls can definitely be part of a healthy diet in fact, they’re actually pretty nutritional powerhouses. Here’s why:
1. Cabbage Itself is Underrated
Per 100g, cabbage has only about 25 calories. It also has vitamin C, vitamin K, folate, and many antioxidants which help with inflammation. It also has tons of fiber which is great for gut health and keeping you fuller longer! Plus, when you steam or boil cabbage to soften the leaves, you don’t lose most of the nutrients.
2. Contains Good Protein
If you get about 8–14g of protein per roll from your filling (which you do if you eat enough of it), that’s actually quite a bit if you’re having 2–3 rolls for a meal. Protein is important for so many functions in the body – repairing muscle, helping you feel full, and it boosts your metabolism. If you go with a meat filling, you get complete protein with all essential amino acids.
3. Balanced Macros If Prepared Correctly
If you prepare them properly, you’ll get protein from the meat, complex carbohydrates from the rice, fiber from the cabbage, and some healthy fats if you saute the cabbage in olive oil. They can be an extremely balanced meal. The downside comes from excess sodium from canned products and too much fat when using fatty meats.
4. Easily Tailored To Fit Most Diets
- Low- carb ,Keto : Sub in cauliflower rice. Avoid sugar-rich tomato sauce
- Gluten-free: as long as you use gluten-free compliant items, cabbage rolls are naturally gluten free!
- High protein: Increase the meat ratio and ditch the rice.
- Vegetarian , Vegan: bean, lentil or tofu filling.
- Weight Watchers: use lean meat, brown rice, and very little oil to fill you up without weighing you down.
Cabbage Rolls Nutrition Calculator – How To Figure Yours Out
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| Calculate your exact macros in four simple steps.(AI Generated Image) |
Homemade cabbage rolls recipes can vary greatly so how in the world can you figure out the nutrition facts for your cabbage rolls?! Don't stress it's simple. Follow these 4 steps:
Step 1 – Throw all of your ingredients that you will use for the filling into a calorie tracker app. (I like MyFitnessPal, Cronometer.)
Step 2 – Weigh your finished filling on a food scale in grams.
Step 3 – Divide that number by how many cabbage rolls you made.
Step 4 – Add ~10-15 calories for each large cabbage leaf plus whatever calories you’d like to account for your sauce.
Example: 500g lean ground beef filling + 200g cooked rice + sauce, rolled into 10 equal rolls = ~170 calories per roll. Boom. Easy peasy.
4 Cabbage Roll Recipes You'll Actually Want to Make
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| The classic recipe everyone loves.(AI Generated I mage) |
Recipe 1: Traditional Beef & Rice Stuffed Cabbage Rolls
Prep time: 25 min
Cook time: 60 min
Serves: 6 servings (recipe makes 12 rolls)
Approx nutrition per roll: 180 kcal | Protein: 13g | Carbs: 16g | Fat: 6g
Ingredients:
- 1 head green cabbage (larger is better)
- 500g (1.1 lb) ground beef, lean (recommend 90% lean)
- 1 cup white rice, uncooked (don’t have white rice? Use brown rice)
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 egg
- 1 tsp salt + tsp black pepper
- 1 tsp paprika
- ½ tsp dried thyme
- 2 cans (400g each) crushed tomatoes
- 1 tbsp tomato paste
- 1 tsp sugar (optional – just like to add this to offset acidity)
Directions:
1. Bring a large pot of water to boil. Core cabbage and gently place into pot. Once outer layers start to soften up and can be pulled away from cabbage (about 3–4 minutes), remove from water and set aside. Peel away and set aside 12 large leaves; pat dry.
2. Cook rice until just slightly underdone (it will finish cooking in the oven). Set aside and allow to cool.
3. In a large bowl, mix together ground beef, rice, onion, garlic, egg, salt, pepper, paprika and thyme. Mix just until incorporated over mixing can make your meat tough.
4. Place the cabbage leaf flat on your work surface. Place 3–4 tablespoons of filling near the bottom of the leaf. Fold in sides, then carefully roll up from bottom like a burrito.
5. Mix crushed tomatoes, tomato paste, broth and sugar in a separate bowl. Pour half of the tomato mixture into a baking dish or Dutch oven.
6. Place rolls seam side down into dishes. Top rolls with remaining sauce. Cover tightly with foil. Bake at 175° C ,350° F for 60-75 minutes.
Remove foil for the last 15 minutes if you prefer a thicker sauce. Allow to rest for 10 minutes before serving.
Pro tip: These freeze really well. Make a double batch and freeze half for up to 3 months. They taste even better reheated the next day.
Recipe 2. Lentils & Brown Rice Vegetarian Cabbage Rolls
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| A plant-based alternative packed with fiber and flavor.(AI Generated Image) |
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Recipe makes: 5 ( 10 rolls )
Approx nutrition per roll:~150 kcal per roll | Protein: 7g | Carbs: 22g | Fat: 3g | Fiber: 5g
Ingredients :
- 1 large head green cabbage
- 1 cup green or brown lentils (cooked - this will equal out to about 2.5 cups cooked lentils)
- 3/4 cup brown rice, cooked
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 carrot grated
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
- 2 cans (400g each) diced or crushed tomatoes
- 1 cup vegetable broth
- Fresh parsley to garnish.
Directions :
1. Go back to recipe 1 steps 1 and 2. Blanch cabbage leaves in boiling water for 3–4 minutes. Remove cabbage head from water. Let cool. Peel away 10 large cabbage leaves.
2. Saute onion and garlic in oil over medium heat until translucent about 5 minutes. Add grated carrot. Cook for 1 more minute then add cumin and smoked paprika. Let cook for 3 minutes.
3. Add cooked lentils and rice to a large mixing bowl. Add cooked veggies. Season filling with salt and pepper to taste. Let the filling cool slightly.
4. Place approximately 3-4 tbsp of filling onto cabbage leaf. Fold over cabbage leaf and roll up cabbage tightly.
5. Mix crushed tomatoes and vegetable broth together in a mixing bowl. Place half of the tomato mixture to the bottom of the baking dish. Place cabbage rolls seam side down into a dish. Pour remaining sauce over rolls making sure to cover rolls completely.
6. Cover rolls with foil and bake at 175° for 45-50 minutes. Remove foil and cook for the final 10 minutes. Top rolls with fresh parsley and serve! Enjoy :)
Why you'll love it: Fiber rich. No cholesterol. Vegan: ) They are also easy and great for meal prep! Just wait until the next day for them to taste even better! They taste better the longer you allow them to sit overnight in the fridge.
Recipe 3. Keto cabbage rolls (w/ cauliflower rice, no rice!)
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| Low-carb comfort food without sacrificing flavor |
Prep time: 20 min
Cook time: 45 min
Servings: 4 (8 rolls)
Approx nutrition per roll: | Protein: 12g | Carbs: 5g | Fat: 6g | Net Carbs: 3g
Ingredients:
- 1 large green cabbage head OR savoy cabbage head
- 500g (1.1 lb) lean ground beef OR ground turkey
- 2 cups cauliflower rice* (grated cauliflower, raw)
- 1 small onion, diced
- 3 garlic cloves, minced
- 1 egg
- 1 tsp Italian seasoning
- 1 tsp smoked paprika
- Salt, pepper to taste
- 400g crushed tomatoes (no sugar added)
- 2 tbsp tomato paste
- ½ cup beef broth
- 1 tbsp olive oil
Directions:
1. So for cabbage, take a large pot and boil some water. Once boiling, place your head of cabbage in and cook until leaves start to pull away from head. About 5–7 minutes. Try to peel larger leaves off so you can roll. If the leaves are too big, cut them in half.
**Do this for each cabbage leaf until you run out of meat mixture. **
2. Tips: Use a smaller end piece of cabbage leaf for rolling. If the leaf has a thick white rib in the middle, cut that out (it will be tough).
3. Once cabbage leaves are ready rinse under cold water until pliable, about 3–4 minutes. Pat dry with paper towels.
4. Heat olive oil in a pan and add onion and garlic. Cook about 3 min., then add cauliflower rice and cook for another 4–5 minutes until tender. Season with salt and pepper. Take off heat and set aside. Let cool down.
5. In a large bowl combine ground meat, cauliflower rice mixture, egg, Italian seasoning, paprika, salt and pepper. Mix well.
6.Take a cabbage leaf and spoon about 1-2 tablespoons of meat mixture into the center of each cabbage leaf. Roll and place into a baking dish seam side down.
7. In a bowl mix together crushed tomatoes, tomato paste and broth. Pour over rolls. Cover tightly with foil.
8. Bake at 175° for 40–45 minutes. Uncover for the last 10 minutes. Rest before serving hot.
Keto Note: These cabbage rolls are great for keto or low carb diets since each roll only has 3g net carbs. You will love how they taste and they are very filling. Plus super packed with protein! Who knew you could make cabbage rolls without rice!? ?
Recipe 4 – One Pot “Unstuffed” Cabbage Rolls
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| All the flavor with half the effort and cleanup.(AI Generated Image) |
Easy Weeknight Version; 30 Minute Recipe)
Prep Time: 10 min
Cook Time : 25 min
Serves : 4-6 hungry bellies
Approx nutrition per roll :250kcal| Protein: 20g | Carbs: 18g | Fat: 9g/Fiber:4g |
Ingredients:
- 500g (1.1 lb) ground beef or turkey.
- head green cabbage, roughly chopped (~6 cups).
- 1 cup uncooked long grain white rice.
- 1 can (400g) diced tomatoes.
- 1 can (400g) crushed tomatoes.
- 1 cup beef or chicken broth.
- 1 medium onion, diced.
- 3 cloves garlic, minced.
- 1 tsp Worcestershire sauce.
- 1 tsp paprika.
- Salt, pepper, pinch of red pepper flakes to taste.
- Olive oil.
Directions/Instructions:
1. Heat a large deep skillet ,Dutch oven over medium high heat. Drizzle olive oil into a pan. Allow oil to heat up. Add ground beef and brown meat, breaking it apart as you stir. 7-8 minutes. Drain off excess fat.
2. Add onions and garlic. Continue to sauté until onions are softened ~3-4 minutes.
3. Add cabbage, diced tomatoes, crushed tomatoes, beef broth, Worcestershire sauce, paprika, salt, pepper and red pepper flakes. Stir everything until combined.
4. Add rice. Stir. Bring to a boil.
5. Turn down to low heat. Cover. Let simmer for 20–25 minutes. until rice is cooked and most of the liquid is absorbed. Taste. Adjust seasonings if necessary. Serve right away. Scoop it up right out of the pot 🙂 Lol it probably even tastes better reheated the next day for lunch.
WHY IT’ S PERFECT FOR BUSY WEEKNIGHTS:
There’ s no rolling required. Less stress! One pan to clean. Same flavor, same nutrition. Less work! And the best part it’ s great for lunch that next day too if you make enough for leftovers 😉
Lol actually it probably tastes better the next day 😉
Healthy cabbage rolls tips :
- Swap white rice for brown rice or riced cauliflower. This will lower the glycemic load and up your fiber.
- Swap beef for lean ground turkey or chicken. This will decrease the amount of saturated fat by half or more.
- Make your own tomato sauce. Most store bought sauces are loaded with added sugar and sodium.
- Shred zucchini, carrot and spinach finely. Then stir into the filling. They add nutrition and flavor.
- Watch your portion size. 2 medium rolls would be considered 1 serving. This is about how many you would get at a restaurant. 3 rolls would be considered a large serving. Remember this when trying to watch calories.
- Freeze them in portions. These freeze really well for up to 3 months. To reheat from frozen, bake in the oven at 160° for 20 minutes. You can microwave it as well, just add a splash of broth.
Frequently Asked Questions: Cabbage Rolls Nutrition
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| Save this quick reference guide for future meal planning.(AI Generated Image) |
Q 1: Are cabbage rolls good for weight loss?
A: They are! If weight loss is one of your goals, they will prove to be incredibly helpful. Cabbage has practically no calories, and high fiber contents; which if you're trying not to raid the fridge and munch on snacks in the middle of the night, is exactly what you need. Of course, the simple substitutions shown will be crucial if you are trying to lose weight. Substituting meat for lean ground chicken or turkey, and removing rice for cauliflower rice will be the ideal alternative.
Q 2: How many calories are in an average cabbage roll?
A: An average homemade cabbage roll will have about 150-220 calories, assuming your roll uses the normal pork,beef mixture, white rice, and topped with tomato sauce. Calories will be higher if the meat you are using is not lean and if you fill the roll very full with white rice.
Q 3: How many carbs are in a cabbage roll?
A: Cabbage rolls are generally not carb-heavy, however a traditional roll with white or brown rice can consist of about 15-25 g of carbs. If you or your readers cannot consume large amounts of carbs and are eating based on keto or need to minimize carbs drastically, substitute the rice for cauliflower rice.
Q 4: What are the benefits of eating cabbage rolls?
A: As an extremely well-rounded meal, cabbage rolls do boast health benefits; which are listed below:
- Vitamins: Cabbage contains huge doses of both vitamins C and K, the former beneficial to your immune system and the latter for bone health.
- Lean protein: Packed with lean meat such as chicken and turkey, cabbage rolls can prove to be a lean, protein-rich fuel source for your body and provide amino acids important to your muscles and repair them.
- Cardiovascular health: Tomatoes are very healthy, and as they are used to make the tomato sauce for the dish, you will be getting your dose of lycopene which has excellent cardiovascular benefits.
Q 5: Can cabbage rolls be frozen and retain nutrients?
A: Yes, cabbage rolls can be frozen. In fact, they are ideal to prepare in bulk for freezing as the nutrients within proteins, carbs, healthy fats, and minerals will all be conserved through the freezing process. Any water soluble vitamin such as vitamin C, will eventually degrade through long storage times with severe cold, however cabbage rolls are an extremely good meal choice regardless.
Final Thoughts
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| Feeling happy and satisfied. Cabbage rolls prove that comfort food can be both delicious and packed with nutritional value. |
I love comfort food that’s actually good for you. Cabbage rolls are one of those things. They’re satisfying, packed with flavor, and easily adapted to fit almost any diet. Whether you’re keto, vegan, or just trying to up your protein intake- the options are there. As long as you nail the filling, rice ratio, and sauce- you’ve got yourself a nutrient dense meal.
Whether you pick them up at Costco, grab some M&M Meats from the freezer section, or make your own at home with grass-fed beef and brown rice- cabbage rolls are way more deserving of accolades than they’re usually given. They may be hideously bland on the outside, but on the inside they’re nutritional dynamos.
So there you have it- macros, info, and four delicious recipes. Now go make some cabbage rolls.
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