Savoy Cabbage
Serving sizes
Savoy Cabbage changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About ¾ cup (75g)
- Larger portions
- Much larger portions
Savoy cabbage is Low FODMAP at about ¾ cup (75g), with the level climbing as portions grow.
- At about ¾ cup (75g) savoy cabbage is low.
- Fructans build at larger portions, which are moderate, and much larger portions are high.
Keep to a modest handful and it makes an easy addition to stir-fries, slaws, or a simple saute.
Why savoy cabbage is rated low
Savoy cabbage is low at about ¾ cup (75g), shredded. The fructans in it build as the serve grows: larger portions are moderate and much larger portions are high. That matters for a vegetable that cooks down to almost nothing and tends to get served by the ladleful. The low rating is real, but it belongs to a portioned serve, not to cabbage generally, and the serving is worth taking seriously rather than eyeballing.
What changes your risk
- Serving size About ¾ cup (75g) is low, larger portions are moderate and much larger portions are high. Of everything on this page, portioning is the lever that actually decides how cabbage treats you.
- Portion before it collapses Savoy shrinks dramatically once it is sauteed or braised, so a cooked cup can represent far more cabbage than a raw cup does. Shred and portion it raw, then cook, or the serve stops meaning anything.
- Cooking does not lower it Heat does not break FODMAPs down, so long braising does not make cabbage gentler. Water soluble FODMAPs can leach out into boiling liquid that you then pour away, but that is not something to rely on. The amount you serve yourself is what counts.
- What it is cooked with Braised and stir fried cabbage nearly always begins with onion and garlic, and slaw dressings and stock bases often carry them too. Garlic infused oil gives the same flavour without the fructans, and the green tops of spring onions or chives add the savoury note.
- Fermented and preserved forms Sauerkraut and similar preserved cabbage are different products from the fresh vegetable and are not covered by this serve, so they should not be treated as inheriting it.
What else works
For everyday greens with more room to move, bok choy, baby spinach and lettuce all fill the leafy role, and for slaw you can build most of the bulk from carrot and cucumber with a portion of savoy shredded through for texture. Green beans and zucchini work well where you wanted cabbage as a cooked side. Two lookalikes are worth naming: cauliflower is not a stand in, and other cabbage types are separate entries with their own serves rather than shares of savoy's. Pre dressed coleslaw is the other one to check, since the dressing is usually where the onion and garlic are.
How to keep it low
Look for a head that feels heavy for its size with crisp, deeply crinkled leaves and no yellowing, and buy a small one or ask for a wedge, since a whole head is a lot of cabbage to work through at about ¾ cup (75g) at a time. Cut what you need, wrap the rest tightly and keep it in the fridge, where a cut head holds up for several days. Shred into a measuring cup before it goes anywhere near the pan, because once it wilts there is no way to judge the serving. Stir fry it fast in garlic infused oil with a squeeze of lemon and finish with chives rather than building the dish on an onion base. If you are making slaw, dress it with oil and vinegar yourself instead of buying it pre dressed.
Common questions
how much savoy cabbage is low fodmap
About ¾ cup (75g) is the low serving. Larger portions are moderate, so it is worth portioning rather than estimating.
when does savoy cabbage become high fodmap
Much larger portions are high, with larger portions sitting at moderate. The climb comes from the fructans building as the serve grows.
is cooked cabbage lower in fodmaps than raw
No. Heat does not destroy FODMAPs, so cooked cabbage follows the same serve. Cooking mainly makes portioning harder, because the cabbage collapses, so portion about ¾ cup (75g) while it is still raw and shredded.
can i have savoy cabbage on the elimination phase
Yes, at about ¾ cup (75g). It works best as a portioned side rather than the bulk of the plate.
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Where this rating comes from
Savoy Cabbage is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.