4 oz (113 g) Cole Slaw contains 200 calories. Cole slaw is a popular side dish that is typically made with shredded cabbage, carrots, and a mayonnaise-based dressing. However, depending on the recipe, it can be a healthy addition to your diet.

In addition to being a low-calorie side dish, cole slaw can also provide a range of nutrients. Cabbage, for example, is a good source of vitamin C, vitamin K, and fiber. Carrots are rich in beta-carotene and vitamin A.

In this article, we'll explore the benefits of cole slaw, its nutritional information, and ways to incorporate it into your diet.

Healthy Benefits of Cole Slaw

Cole slaw can provide numerous health benefits due to its nutrient content. As mentioned, cabbage is high in vitamin C, which acts as an antioxidant and can support immune function. Cabbage is also a good source of vitamin K, which is important for blood clotting and bone health. Other potential health benefits of cole slaw include improved digestion and reduced inflammation. The fiber in cabbage can promote bowel regularity and may help lower cholesterol levels. Additionally, some studies suggest that the antioxidants in cabbage may have anti-inflammatory effects.

Calories in Cole Slaw

The calorie content of cole slaw can vary widely depending on the recipe and the serving size. Generally, a 4 oz (113 g) serving of cole slaw contains around 200 calories. However, if the dressing is made with high-fat ingredients like mayonnaise, the calorie count can be much higher. To keep the calorie count of cole slaw low, consider using a vinaigrette-based dressing or making your own dressing with low-fat yogurt or sour cream.

Ingredients in Cole Slaw

The traditional recipe for cole slaw uses shredded cabbage and carrots as the base ingredients, but there are endless variations to suit different tastes and dietary needs. Some popular additions to cole slaw include apples, raisins, nuts, and herbs like cilantro or dill. When making cole slaw at home, be sure to read the labels on any pre-packaged ingredients like dressing or coleslaw mix to check for added sugars or preservatives.

Vitamins and Minerals in Cole Slaw

As mentioned, cole slaw is a good source of several vitamins and minerals. A 4 oz (113 g) serving of cole slaw typically contains around 65% of the daily recommended value of vitamin C, 15% of the daily recommended value of vitamin A, and 10% of the daily recommended value of calcium. Additionally, cabbage and other cruciferous vegetables like broccoli contain compounds called glucosinolates, which may have cancer-fighting properties. Some studies suggest that eating cruciferous vegetables regularly may help reduce the risk of certain types of cancer.

Fat, Protein and Carbohydrates in Cole Slaw

A 4 oz (113 g) serving of cole slaw typically contains around 15 g of carbohydrates, 2 g of protein, and 14 g of fat. However, the macronutrient content can vary depending on the recipe. If you're looking for a low-carb option, consider making cole slaw with a vinaigrette-based dressing or omitting any added sugars or fruits. If you're looking for a higher-protein option, consider adding chicken or another lean protein to your cole slaw.

Ways to Add Cole Slaw in Your Diet

Cole slaw can be a versatile addition to your diet. Here are a few ways to incorporate it into your meals:

• As a side dish for grilled meats or seafood
• As a topping for tacos or sandwiches
• As a snack with whole-grain crackers or veggies
• As a base for a grain bowl with quinoa or brown rice

Cole Slaw as a Side Dish

Cole slaw is a popular side dish for summertime barbecue or picnic meals. However, traditional recipes can be high in calories and fat due to the mayonnaise-based dressing. To make a healthier cole slaw side dish, consider using a vinaigrette-based dressing or making your own dressing with Greek yogurt or sour cream. You can also add in extra vegetables like sliced bell peppers or cherry tomatoes for added nutrition.

Cole Slaw as a Healthy Snack

Cole slaw can be a refreshing and nutritious snack option when made with a light dressing and plenty of crunchy vegetables. You can also add in extra protein like chickpeas or hard-boiled eggs to make it a more substantial snack. Pack it in a small container with a lid and bring it to work for a healthy mid-day pick-me-up.

How to Make Cole Slaw at Home

Making cole slaw at home is easy and allows you to customize the ingredients to suit your taste preferences. Here's a basic recipe to get you started:

• 1/2 head of cabbage, shredded
• 2 carrots, peeled and grated
• 1/2 cup Greek yogurt
• 1 tbsp apple cider vinegar
• 1 tsp honey
• Salt and pepper to taste

Combine the shredded cabbage and grated carrots in a large bowl. In a separate bowl, whisk together the Greek yogurt, vinegar, honey, salt, and pepper. Pour the dressing over the cabbage and carrot mixture and toss to coat. Serve chilled.

Variations of Cole Slaw Recipes

There are endless variations of cole slaw recipes to suit different tastes and dietary needs. Here are a few ideas to try:

• Asian Slaw: Use shredded napa cabbage, snow peas, and sliced almonds. Dress with a sesame oil and rice vinegar dressing.
• Low-Carb Slaw: Omit the carrots and fruits, and use a vinaigrette-based dressing.
• Spicy Slaw: Add jalapenos or red pepper flakes to the basic cole slaw recipe for some extra heat.
• Vegan Slaw: Use a vegan mayonnaise or make your own dressing with cashews or silken tofu.