Coleslaw is a classic side dish for many meals. One serving of coleslaw (102 g) provides around 208 calories. If you're counting your calorie intake, it's important to know how many calories you're consuming in your coleslaw. Let's take a closer look at the nutritional information of coleslaw.

A serving of coleslaw also contains 12 grams of carbohydrates, 2 grams of protein, and 16 grams of fat. It's also a good source of fiber, providing 3 grams per serving. Additionally, coleslaw contains vitamins and minerals such as vitamin C and K, potassium, and iron.

Whether you're making coleslaw at home or ordering at a restaurant, it's easy to make this side dish healthier. In the next section, we'll explore some tips and strategies for creating a healthier version of coleslaw.

Calories in Coleslaw

One serving of coleslaw contains around 208 calories. However, the exact number of calories may vary depending on the recipe or brand. If you're watching your calorie intake, it's important to keep track of the amount of coleslaw you consume. Remember that coleslaw is often served as a side dish, so it's easy to consume more calories than you intend to. If you're looking to reduce the number of calories in your coleslaw, try making a low-calorie version at home using healthy ingredients such as Greek yogurt or avocado.

Carbs in Coleslaw

Coleslaw is a good source of carbohydrates, providing 12 grams per serving. However, some coleslaw recipes may contain added sugar, which can increase the total amount of carbohydrates. If you're monitoring your carbohydrate intake, be sure to read the labels carefully and ask about the ingredients when ordering at a restaurant. You can also make a low-carbohydrate version of coleslaw by substituting the traditional dressing with a homemade dressing made from olive oil, lemon juice, and Dijon mustard.

Protein in Coleslaw

One serving of coleslaw contains around 2 grams of protein. While coleslaw may not be a high-protein food, you can add protein to your coleslaw by including ingredients such as grilled chicken or tofu. If you're vegetarian or vegan, you can also use plant-based protein alternatives such as tempeh or seitan.

Fat in Coleslaw

A serving of coleslaw contains 16 grams of fat. While this may seem like a high amount of fat, most of the fat in coleslaw comes from the dressing. To reduce the amount of fat in your coleslaw, try using a lighter dressing such as a vinaigrette or a low-fat yogurt dressing. You can also add healthy fats to your coleslaw by including ingredients such as avocado or nuts.

Fiber in Coleslaw

Coleslaw is a good source of fiber, providing around 3 grams per serving. Fiber is important for maintaining digestive health and can also help you feel full for longer periods of time. To add more fiber to your coleslaw, try including ingredients such as broccoli or kale. You can also use a high-fiber dressing, such as a balsamic vinaigrette, to add additional fiber to your coleslaw.

Vitamins in Coleslaw

Coleslaw is a good source of vitamins such as vitamin C and K. Vitamin C is important for immune health while vitamin K is essential for blood clotting. To add even more vitamins to your coleslaw, try including ingredients such as red cabbage or carrots. However, keep in mind that some vitamins, such as vitamin C, can be destroyed by heat. To maximize the amount of vitamins in your coleslaw, try eating it raw or lightly cooked.

Minerals in Coleslaw

Coleslaw is also a good source of minerals such as potassium and iron. Potassium is important for maintaining healthy blood pressure while iron is essential for oxygen transport in the body. To add even more minerals to your coleslaw, try including ingredients such as cucumbers or bell peppers. However, be aware that some minerals, such as iron, can inhibit the absorption of other minerals. For example, iron can inhibit the absorption of zinc. To ensure that you're getting a balance of minerals in your diet, try to include a variety of foods.

Benefits of Eating Coleslaw

Coleslaw is a healthy side dish that can provide a variety of nutritional benefits. Cabbage, a main ingredient in coleslaw, is known to be a good source of antioxidants, which can help protect your cells from damage. Additionally, cabbage has been shown to have anti-inflammatory properties and may help improve digestive health. Coleslaw is also a low-calorie and low-carbohydrate side dish that can help you maintain a healthy weight.

How to make Coleslaw Healthier

To make coleslaw healthier, try using a lighter dressing or adding healthy ingredients such as avocado or nuts. You can also use a high-fiber dressing or include higher fiber ingredients such as broccoli or kale. Additionally, try reducing the amount of sugar in your coleslaw by using a sugar substitute or using less of the traditional dressing.

How to Make Coleslaw at Home

Ingredients: - 4 cups of shredded cabbage - 1/2 cup of grated carrots