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Is Jersey Cabbage Keto-Friendly?

Jersey Cabbage on a kitchen counter

If you're exploring a ketogenic or 'keto' diet, you've likely questioned which foods align with your low-carb, high-fat dietary plan.

Amid your queries, you might wonder, "Is Jersey Cabbage Keto-Friendly?" The short answer is yes, but the full story is much more intriguing and profound.

Jersey Cabbage, also known as Jersey Kale or Walking Stick Kale, is a nutrient-rich, versatile vegetable that not only fits within the confines of a keto diet but also enhances it with a unique set of health benefits.

Throughout this article, we delve into the health implications of Jersey Cabbage on a keto diet, provide tips for effortlessly integrating Jersey Cabbage into your meal plans, suggest potential keto-friendly replacements, and wrap up with a summary of key insights gained from this exploration.

Let's dive into the world of Jersey Cabbage and its place in a keto diet!


  • Yes, Jersey Cabbage is keto-friendly due to its low carbohydrate content and high nutrient density.
  • Jersey Cabbage is packed with essential nutrients, including vitamins K, C, and A, Calcium, Potassium, and dietary fiber, making it a valuable addition to a keto diet.
  • There are diverse, tasty ways to incorporate Jersey Cabbage into your keto meal plans, and a host of equally nutritious alternative veggies should you need variety.

Is Jersey Cabbage Keto-Friendly?

Jersey Cabbage, also known as Walking Stick Cabbage or Jersey Kale, is indeed compatible with the principles of the ketogenic diet. This is primarily due to its low carbohydrate content, a key consideration for those following the keto diet.

In terms of macronutrients, Jersey Cabbage offers a profile that suits the needs of someone maintaining ketosis, a metabolic state at the core of the ketogenic diet. A typical serving size, about 100 grams of this hearty leafy green, contains roughly 5.4 grams of carbohydrates. Within those carbs, 1.3 grams are from dietary fiber, reducing the net carb count to approximately 4.1 grams. This makes it a suitable option for keto adherents, as they aim to keep their daily net carbohydrate intake typically between 20 to 50 grams to maintain the state of ketosis.

Moreover, besides carbohydrates, Jersey Cabbage has a beneficial mix of other macronutrients. It contains around 1.3 grams of protein and has virtually no fat content. This nutritional makeup, while not fat-heavy in itself, fits into the ketogenic diet model, as it leaves room for the high-fat foods which are a key part of the keto diet. Plus, its high fiber content can be favorable for digestive health.

One fundamental of the ketogenic diet is prioritizing low-carb and non-starchy vegetables, and Jersey Cabbage falls without a doubt into this category. Its nutritional profile indicates it as a keto-compatible food, due to the low net carb content and presence of dietary fiber.

Can Jersey Cabbage be Incorporated into a Strict Keto Diet?

Absolutely, Jersey Cabbage can indeed be incorporated into a strict ketogenic diet due to its favorable macronutrient profile. The key here is accurately managing its carbohydrate content within the daily carb limit essential for a ketogenic diet.

For a strict ketogenic diet, where daily carbohydrate intake is often capped at around 20 grams of net carbs, the roughly 4.1 grams of net carbs in a 100-gram serving of Jersey Cabbage certainly allows room for inclusion. This, of course, must be contextualized within the entirety of the day's menu, as one needs to account for the carbohydrates content of all foods consumed.

Balancing Jersey Cabbage with other very low or no-carb foods is an effective strategy. Given the macronutrient balance of the keto diet, where the vast majority of calories typically come from fats, coupling Jersey Cabbage with high-fat foods—like salmon or avocados—can make for a keto-friendly meal that also provides beneficial nutrients.

Portion control is especially crucial when integrating Jersey Cabbage into a strict keto regimen. While introducing this vegetable into your dietary routine is a positive step, misleading notions of 'unlimited' intake can potentially disturb the state of ketosis. Routinely consuming large quantities could inadvertently result in an overstep of daily carbohydrate allocations.

As for tracking carb intakes, there are a number of nutrition tracking tools and apps available which can help. They range from simple food diaries to more sophisticated applications that exactly compute out your daily intake of carbs, fats, and proteins, helping you stay within the ketogenic parameters while including foods like Jersey Cabbage.

Delving into the Carbohydrate Content of Jersey Cabbage

The carbohydrate content of Jersey Cabbage provides a befitting backdrop for its compatibility with a ketogenic diet. As already mentioned, a standard serving of 100 grams of Jersey Cabbage contains approximately 5.4 grams of total carbohydrates. But to appropriately evaluate its suitability for a keto diet, let's inspect the concept of net carbs.

Net carbs, as followed by most ketogenic eaters, refers to the digestible carbohydrates that the body processes into glucose. This calculation is typically done by subtracting the fiber content from the total carbohydrates. Dietary fiber, while technically a carbohydrate, is not digested or absorbed in the same way as other carbs and therefore does not increase blood sugar levels, which makes it acceptable to discount when counting net carbs.

When we apply the net carbs concept to our Jersey Cabbage example, we get more precise figures that are significant for keto followers. Of the 5.4 grams of total carbohydrates in a 100-gram serving, 1.3 grams are dietary fiber, leaving us with approximately 4.1 grams of net carbs. This lower count matters more to those trying to stay in ketosis, where it's essential to limit carbohydrate intake to maintain a fat-burning state.

To paint a more complete picture, let's examine what this looks like in real-world serving sizes. If you were to consume an average-sized bowl of sautéed Jersey Cabbage weighing around 150 grams, you'd be looking at a net carb count of about 6.15 grams (1.5 x 4.1 grams). Alternatively, if you chose to have just a small side dish totaling 50 grams, your net carbs would be approximately 2.05 grams (0.5 x 4.1 grams).

Nutritional Snapshot of Jersey Cabbage

A comprehensive analysis of the nutritional profile of Jersey Cabbage, based on a 100-gram sample size, provides us with a rapid snapshot of its vast array of beneficial macro and micronutrients.

Starting with macronutrients, Jersey Cabbage comprises approximately 1.28 grams of protein, 0.1 grams of total fats, and 5.4 grams total carbohydrates (including an impressive 2.5 grams of dietary fiber). Its low-calorie count—only around 25.0 kcal per 100 gram—makes this leafy vegetable a light yet nutritious food choice.

For micronutrients, Jersey Cabbage is quite rich in several vitamins. It contains Vitamin C (36.6 mg) and Vitamin K1 (76.0 ug) in noteworthy quantities, which can contribute significantly to an individual's daily recommended intake. Other notable mentions are Vitamin B-6 (0.124 mg), Folate (43.0 ug), and traces of Vitamin A and E.

The mineral content of Jersey Cabbage also plays a significant role in its nutritional value. It is a good source of Potassium (170.0 mg), Calcium (40.0 mg) and also contains small amounts of Iron, Magnesium, and other minerals. A noteworthy attribute is its Sodium content, which at 18.0 mg per 100 grams, is quite low, making it suitable for individuals monitoring their sodium intake.

Jersey Cabbage also showcases a spectrum of amino acids, including Isoleucine, Leucine, Lysine, Methionine, Threonine, Tryptophan, and several others. These essential amino acids play vital roles in the body, contributing to everything from protein synthesis and energy production to immune function.

Furthermore, the pigment colors in Jersey Cabbage, such as Lutein and Zeaxanthin, signify the presence of beneficial antioxidants, known to protect cells from oxidative stress.

Nutrient NameAmount and Unit per 100g
Threonine 0.035 g
Total fats 0.1 g
Isoleucine 0.03 g
Methionine 0.012 g
Leucine 0.041 g
Water 92.18 g
Histidine 0.022 g
Lysine 0.044 g
Tyrosine 0.019 g
Calories 25.0 kcal
Fatty acids, total saturated 0.034 g
Cystine 0.011 g
Glutamic acid 0.294 g
Fatty acids, total monounsaturated 0.017 g
Protein 1.28 g
Tryptophan 0.011 g
Valine 0.042 g
Aspartic acid 0.122 g
Phenylalanine 0.032 g
Arginine 0.075 g
Glycine 0.03 g
Fatty acids, total polyunsaturated 0.017 g
Serine 0.053 g
Alanine 0.042 g
Proline 0.048 g
Vitamin C, total ascorbic acid 36.6 mg
Vitamin E (alpha-tocopherol) 0.15 mg
Vitamin A 5.0 ug
Copper, Cu 0.019 mg
Pantothenic acid 0.212 mg
Thiamin 0.061 mg
Phosphorus, P 26.0 mg
Selenium, Se 0.3 ug
Vitamin K1 76.0 ug
Choline, total 10.7 mg
Magnesium, Mg 12.0 mg
Potassium, K 170.0 mg
Folate, total 43.0 ug
Zinc, Zn 0.18 mg
Calcium, Ca 40.0 mg
Vitamin B-6 0.124 mg
Riboflavin 0.04 mg
Iron, Fe 0.47 mg
Niacin 0.234 mg
Manganese, Mn 0.16 mg
Beta-carotene 42.0 ug
Betaine 0.4 mg
Lutein + zeaxanthin 30.0 ug
Sodium, Na 18.0 mg
Fluoride, F 1.0 ug
Fiber, total dietary 2.5 g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Jersey Cabbage' was not found in FoodData Central, so nutritional data for 'Cabbage' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Jersey Cabbage on a Keto Diet

Jersey Cabbage, also known as Jersey Kale or Walking Stick Kale, is a leafy green vegetable that offers an abundance of potential health benefits, especially when incorporated into a ketogenic, or 'keto', diet.

To begin with, Jersey Cabbage is packed with essential nutrients and vitamins, including Vitamin K, Vitamin C, and Vitamin A. Vitamin K is credited with promoting the process of blood clotting, and maintaining strong bones, making it a crucial component in one's diet. Vitamin C, meanwhile, serves as a powerful antioxidant, fighting against harmful free radicals in the body, reducing inflammation and boosting the immune system. As for Vitamin A, it is vital for maintaining good vision, promoting skin health, and supporting immune functions.

Additionally, this remarkable vegetable also hosts a range of vital minerals such as calcium for bone health, and potassium which helps in managing blood pressure levels.

Jersey Cabbage also contains ample dietary fiber, a nutrient that's often hard to get in sufficient amounts on a ketogenic diet, due to the diet's low-carb nature. The fiber in Jersey Cabbage doesn't only aid in digestion but also helps to keep you feeling satisfied, which can be beneficial in adhering to the limiting eating patterns of the keto diet without feeling deprived or hungry.

One key feature of the keto diet is its emphasis on low carbohydrate intake, which shifts the body's metabolism from burning glucose to burning fats as the primary source of energy. By introducing Jersey Cabbage, with its low carbohydrate content, you can viably sustain this metabolic state, known as 'ketosis', while increasing your vitamin intake and overall nutrient densities.

From an antioxidant perspective, Jersey Cabbage is loaded with flavonoids, a type of antioxidant that is known to reduce the risk of heart diseases, certain types of cancer and chronic diseases. This property goes hand in hand with the keto diet's potential role in reducing inflammation and oxidative stress.

Hence, combining the properties of Jersey Cabbage with the health benefits observed in the keto diet yields a powerful cocktail of nutritional benefits. All in all, Jersey Cabbage can be a valuable addition to a keto diet thanks to its impressive nutrient profile and alignment with the diet's low carbohydrate focus.

Artfully Incorporating Jersey Cabbage into Your Keto Meal Plan

Incorporating Jersey Cabbage into your ketogenic meal plan can be both delightful and delectable. Known for its unique flavor and nutrient density, this verdant vegetable can easily become a prominent feature of your keto diet.

For starters, you can consider adding raw Jersey Cabbage to your salads. Its crisp texture and subtly sweet flavor pairs well with a host of salad ingredients. All you need is a sprinkle of extra virgin olive oil, a dash of lemon juice, and a handful of your favorite low-carb vegetables such as cucumber, spinach, or bell peppers to create a nourishing salad bowl.

Jersey Cabbage leaves are also sturdy and large, making them an excellent replacement for conventional wraps. Fill them with grilled chicken, avocado, and a dollop of Greek yogurt for a simple, yet satisfying low-carb, high-fat meal that sticks to the keto dietary guidelines.

Soups or stews are another gratifying way to utilize this healthy vegetable. You can chop it up and toss it into a pot of simmering broth alongside other keto-friendly ingredients like mushrooms, celery, and chicken. The leafy greens will soften, infuse the broth with its nutrients, and provide you a warm, comforting, and keto-aligned meal.

Roasting Jersey Cabbage is another approach, which can enhance its flavor profile. Toss the leaves in olive oil and season with salt, pepper, and any other preferred herbs. Roast them until they are crisp and golden. They make a wonderful side dish to your main protein, or even just as a low-carb snack throughout the day.

Consider the addition of Jersey Cabbage in keto-friendly stir-fries. It's a quick and easy method that preserves many of the nutrient content. Toss it in a pan with some avocado oil, garlic, chili flakes, and other low-carb veggies of your choice.

While Jersey Cabbage has plenty of room in a keto dietary plan, it's still important to remember portion control and balance. Even though it is a low-carb vegetable, the carbohydrates can add up if you consume it in large quantities. Also, creating a rich, varied diet with an assortment of other low-carb foods is key to receiving a wide spectrum of nutrients which your body needs.

Keto-Compatible Alternatives for Jersey Cabbage

While Jersey Cabbage offers a distinct taste and a wealth of nutrients, there may be times when you're seeking alternatives, whether due to taste preference, availability, or simply for variety in your keto diet. Fortunately, a number of keto-friendly vegetables can step into the spot.

Spinach, for instance, can be a fantastic substitute. Notably soft when cooked yet sturdy enough for salads when fresh, it offers similar versatility to Jersey Cabbage. It also hosts a bevy of vitamins and minerals such as vitamins A, C, and K, along with magnesium and iron. Spinach can be deployed in egg-based breakfast dishes, added to salads, or sauteed as a side dish.

You could also consider swapping in Kale. With its firm texture and slightly bitter flavor, it adds dimension to several dishes. Similar to Jersey Cabbage, kale is also packed with vitamins A, C, and K. Kale chips can be a quick snack, or you might incorporate it into soups, stir-fries, or even alongside your preferred protein for a well-rounded, low-carb meal.

Broccoli is another excellent alternative. This cruciferous vegetable harmonizes beautifully in a keto diet due to its low carbohydrate content. Rich in vitamins C, K, and fiber, broccoli is an essential building block for the metabolic roles that these nutrients play. Incorporate it into your diet by using it in a robust, comforting soup, or simply roasted as a side dish with olive oil, garlic, and your choice of seasonings.

Collard Greens make a reliable filler for wraps in the absence of Jersey Cabbage, given their large, similar leaves. They also uphold a similar nutritional profile, being rich in vitamins A, C, and K, and packing in a good amount of dietary fiber.

Each of these alternatives can easily be integrated into a variety of keto recipes, offering a delectable change of pace from Jersey Cabbage that doesn't sacrifice the nutrient density that's so crucial to a balanced, healthy diet.

Concluding Thoughts on Jersey Cabbage and Keto

Jersey Cabbage offers a rare blend of nutritional riches and flexibility suitable for incorporation within a ketogenic lifestyle. As we've now explored, this leafy green possesses a wealth of crucial vitamins and minerals, such as vitamin A, vitamin C, vitamin K, calcium, and potassium, in addition to being a great source of dietary fiber - a nutrient that can be challenging to obtain sufficiently within a keto diet's low-carb parameters.

The benefits of Jersey Cabbage align well with the potential health benefits observed on a ketogenic diet, such as reduced inflammation and oxidative stress, thanks to its high antioxidant content. The low carbohydrate content of this vegetable makes it a viable option for maintaining the state of 'ketosis', which is central to a ketogenic diet.

From crunchy salads to warm and comforting soups, from filling wraps to crispy roasted side dishes, and from energizing morning stir-fries to satisfying late-night snacks, there's a multitude of ways you can enjoy Jersey Cabbage within your keto meal plan. And, just in case Jersey Cabbage isn't to your taste or simply not available, there are numerous keto-friendly alternatives – like spinach, kale, broccoli, and collard greens – that can easily find a place in your keto recipe rotation.

While the above ideas offer robust ways to integrate and enjoy Jersey Cabbage on a keto diet, it's important to remember that variety is the spice of life. We encourage you to explore and experiment. For instance, try fermenting the Jersey Cabbage as probiotics have been shown to promote gut health and potentially enhance the immune system.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Jersey Cabbage is a variety of cabbage native to the Channel Islands. This cabbage is low in calories and rich in fiber, vitamins C and K, making it suitable for most diets, inclusive of the keto diet.

Jersey Cabbage is very much compatible with the keto diet as it is low in carbohydrates and high in fiber. This makes it a great choice as the keto diet primarily focuses on low carbohydrates and high fat intake.

There are indeed variations of the Jersey Cabbage. For example, the Long Jersey and the Giant Jersey Cabbage. Both share similar nutritional profiles and are similarly suitable for the keto diet.

The variations of Jersey Cabbage, like the Long Jersey and Giant Jersey, continue to be low in carbs and high in fiber which aligns perfectly with the foundations of the keto diet.

Jersey Cabbage is packed with vitamins C and K, and is high in fiber, which contributes to digestive health. However, as per guidelines, we will not link these benefits to any specific health implications or provide medical advice.