A serving of 1/2 cup (113 g) of coleslaw contains approximately 230 calories. Coleslaw is a popular side dish that is made from shredded cabbage and mixed with mayonnaise or vinegar-based dressing. It is a staple side dish that is commonly found in many fast food and casual dining restaurants.

In addition to cabbage, coleslaw may contain other vegetables like carrots, peppers, or apples. The dressing used in coleslaw can vary greatly, with some recipes calling for creamy dressings made from mayonnaise or sour cream and others using a vinaigrette made from vinegar and oil.

In this article, we'll explore the nutritional benefits and drawbacks of coleslaw, as well as ways to make it healthier and different variations you can try.

What is Coleslaw?

Coleslaw is a side dish that is typically made from shredded cabbage mixed with a creamy or vinegar-based dressing. It's often served as a side with barbecue, fried chicken or other comfort foods. Coleslaw can vary in taste and texture depending on the recipe used. Some are tangy and crisp while others are creamy and sweet. The texture can range from crunchy to soft, depending on how long the cabbage is marinated in the dressing.

Calories in Coleslaw

The number of calories in coleslaw can vary depending on the recipe used and the portion size. On average, a 1/2 cup (113 g) serving of coleslaw contains 230 calories. This is due to the high fat content in the mayonnaise-based dressings that are commonly used in coleslaw recipes. If you are trying to watch your calorie intake, it is important to be mindful of the portion size of coleslaw that you consume. Try to limit your servings to a 1/4 cup or less to keep your calorie intake in check.

Coleslaw Ingredients

The main ingredient in coleslaw is shredded cabbage. Other vegetables like carrots, peppers, or apples can also be added to give the dish more flavor and texture. The dressing used in coleslaw can vary greatly, with some recipes calling for creamy dressings made from mayonnaise or sour cream and others using a vinaigrette made from vinegar and oil. Coleslaw can also contain various spices and seasonings like salt, pepper, or celery seed. Some recipes also call for the addition of sugar to give the coleslaw a sweeter flavor profile.

Benefits of Coleslaw

Coleslaw can be a nutritious side dish when made with the right ingredients. Cabbage, the main ingredient in coleslaw, is low in calories and high in fiber, making it a great choice for weight loss or weight management. In addition, cabbage contains vitamins C and K, as well as other nutrients like folate and potassium. The addition of other vegetables like carrots or apples can increase the nutrient content of coleslaw even more.

Disadvantages of Coleslaw

The high-fat content in mayonnaise-based coleslaw dressings can be a drawback for some people. These dressings can contain a lot of calories and saturated fat, which can contribute to weight gain and other health problems if consumed in excess. In addition, commercial coleslaw may contain additives like preservatives and added sugars that can have negative health effects. It's important to read the ingredient list carefully if you are purchasing pre-made coleslaw from a store or restaurant.

Ways to Make Coleslaw Healthier

To make coleslaw healthier, try using a vinegar or citrus-based dressing instead of one made with mayonnaise. This can significantly reduce the calorie and fat content of the dish. You can also add a variety of vegetables to your coleslaw like broccoli, cauliflower, or kale to increase the fiber and nutrient content. Another option is to make your own coleslaw dressing using low-fat or non-fat Greek yogurt in place of mayonnaise.

Coleslaw Variations

There are many variations of coleslaw you can try to mix up the flavor and texture. Some recipes use different types of cabbage like red cabbage or Napa cabbage. Others may add fruits like pineapple or mango to give the coleslaw a sweet and tangy taste. You can also experiment with different types of dressings like a honey mustard dressing or a spicy Sriracha dressing for a unique taste.

Coleslaw and Weight Loss

Coleslaw can be a great addition to a weight loss diet. It is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. To keep the calorie and fat content of your coleslaw under control, try making your own dressing with low-fat or non-fat Greek yogurt instead of mayonnaise. You can also use a vinegar-based dressing to further reduce the calorie content.

Coleslaw for Digestive Health

Coleslaw can be beneficial for digestive health due to its high fiber content. Fiber helps to regulate bowel movements and can reduce constipation and other digestive issues. Cabbage, the main ingredient in coleslaw, also contains a compound called sulforaphane which has been shown to have anti-inflammatory and cancer-fighting properties. Adding other vegetables like carrots or peppers can increase the nutrient content and digestive benefits of coleslaw even more.

Coleslaw and Immunity

Coleslaw can also be beneficial for immunity due to the high levels of vitamins and antioxidants it contains. Cabbage, the main ingredient, is high in vitamin C, which is essential for a healthy immune system. Other vegetables like carrots and peppers also contain high levels of vitamin C and other antioxidants like beta-carotene which have immune-boosting properties. Adding coleslaw to your diet can help you maintain a healthy immune system and reduce the risk of illness and infection.