Cabbage is a humble, budget-friendly vegetable that often gets overlooked in the nutrition conversation. Yet this leafy crucifer is a surprisingly good source of potassium — a mineral that supports healthy blood pressure, muscle function, and fluid balance. Whether you're tracking potassium for kidney health, managing hypertension, or simply aiming for a balanced diet, knowing exactly how much potassium is in your cabbage can help you hit your daily targets.
This calculator lets you estimate the potassium content of cabbage based on the amount you plan to eat. You can enter your portion in grams, ounces, or cups (chopped or shredded), and the tool instantly converts it to milligrams of potassium. It also shows how that portion contributes to your daily recommended intake, so you can see at a glance whether cabbage is a meaningful source for your needs.
Use it for meal planning, recipe scaling, or just to satisfy your curiosity. The tool is free, fast, and works on any device — no sign-up required.
🥬 Cabbage Potassium Calculator
Default is 4700 mg (FDA Daily Value for potassium). Adjust if you have a different target.
How to Use This Tool
Using the cabbage potassium calculator is straightforward. Start by entering the amount of cabbage you plan to eat in the first field. Choose the unit that matches how you measure it — grams, ounces, cups chopped, or cups shredded. The calculator automatically converts your portion to grams using standard food density values. Next, set your daily potassium target. The default is 4,700 mg, which is the FDA's Daily Value for most adults, but you can adjust it if your doctor or dietitian has given you a different recommendation, such as a lower limit for kidney disease. Click Calculate to see the potassium content in milligrams and the percentage of your daily value that portion provides. Use the quick-fill buttons to instantly load common serving sizes like 100 g or one cup. The reset button clears all fields and results.
How It Works
The calculator uses a standard value for potassium in raw cabbage: approximately 170 mg per 100 grams. This figure is based on USDA FoodData Central, which lists raw cabbage as containing about 170 mg of potassium per 100 g. To compute your result, the tool first converts your entered amount to grams using these conversions:
- 1 ounce = 28.3495 grams
- 1 cup chopped raw cabbage ≈ 89 grams
- 1 cup shredded raw cabbage ≈ 70 grams
Then it multiplies the gram weight by 1.7 mg/g to get total potassium. Finally, it divides by your daily value and multiplies by 100 to get the percentage. For example, 150 g of cabbage would contain 150 × 1.7 = 255 mg of potassium, which is about 5.4% of a 4,700 mg daily target.
Worked Examples
Example 1: You eat 1 cup of chopped cabbage (about 89 g). Potassium = 89 × 1.7 = 151.3 mg. That's roughly 3.2% of the daily value.
Example 2: You have a 200 g serving of shredded cabbage in a salad. Potassium = 200 × 1.7 = 340 mg, which is about 7.2% of a 4,700 mg target.
Example 3: You snack on 3.5 oz (about 99 g) of cabbage. Potassium = 99 × 1.7 = 168.3 mg, about 3.6% of daily value.
Tips & Best Practices
- For the most accurate results, weigh your cabbage on a kitchen scale rather than relying on cup measurements, which can vary with how tightly you pack the leaves.
- Remember that cooking changes the water content. Boiled cabbage may have a slightly different potassium concentration per gram, but the total potassium in the vegetable remains similar. This calculator is based on raw cabbage.
- If you're tracking potassium for medical reasons, always consult your healthcare provider. Individual needs vary, especially for people with chronic kidney disease or those taking certain blood pressure medications.
- Combine cabbage with other potassium-rich foods like bananas, potatoes, and spinach to meet your daily needs. Cabbage is a moderate source, not a top-tier one.
Factors Affecting Accuracy
The potassium content of cabbage can vary slightly depending on the variety (green, red, Savoy), growing conditions, and soil composition. The value used here is a representative average from USDA data. Also, if you measure by volume, the actual gram weight depends on how finely you chop or shred the cabbage and how firmly you pack the cup. For the most precise tracking, use weight measurements. This tool is intended for general dietary estimation and should not replace professional medical advice.
Frequently Asked Questions
Is cabbage a good source of potassium? Cabbage provides a moderate amount — about 170 mg per 100 g. It's not as rich as spinach or potatoes, but it can contribute to your daily intake, especially if you eat large portions.
Does cooked cabbage have less potassium? Boiling can leach some potassium into the cooking water, so the vegetable itself may contain slightly less. However, the difference is usually small. If you discard the water, you lose some minerals.
Can I use this for red cabbage or Savoy cabbage? Yes, the potassium content is similar across common cabbage varieties. The difference is typically within 10%.
How much potassium do I need per day? The FDA sets the Daily Value at 4,700 mg for most adults. However, your doctor may recommend a different amount based on your health status.
For more detailed nutrition data, you can refer to the USDA FoodData Central database.