Calories and Nutritions in Coleslaw

A 100g (3.5 oz) serving of generic creamy coleslaw contains 100-180 calories. A 100g (3.5 oz) serving of vinegar-based coleslaw provides 30-70 calories. KFC Coleslaw (100g) has 124 calories.

One kilogram (1000g, 35.27 oz) of generic creamy coleslaw contains 1000-1800 calories. One kilogram (1000g, 35.27 oz) of vinegar-based coleslaw provides 300-700 calories. One kilogram (1000g, 35.27 oz) of KFC Coleslaw has 1240 calories.

One cup of generic creamy coleslaw (140-150g, 4.9-5.3 oz) contains 140-270 calories. One cup of generic vinegar-based coleslaw (120-130g, 4.2-4.6 oz) provides 35-90 calories. One cup (137g, the individual serving size closest to a cup) of KFC Coleslaw contains 170 calories.

Coleslaw, when made with a focus on fresh vegetables and lighter dressings, provides some health benefits like contributing to vitamin and fiber intake due to its primary ingredients, cabbage and carrots. A list of the health benefits of coleslaw are shown below:

• Source of Dietary Fiber: The cabbage and carrots in coleslaw are good sources of dietary fiber. Fiber is important for digestive health, promoting regular bowel movements, helping to control blood sugar levels, and contributing to feelings of fullness. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits").
• Provides Vitamin K: Cabbage, a main ingredient, is an excellent source of Vitamin K, which is essential for blood clotting and plays a significant role in bone health. (Booth, S.L., 2009, "Roles of Vitamin K in a Healthy Diet").
• Contains Vitamin C: Both cabbage and carrots contribute Vitamin C, a powerful antioxidant that supports the immune system, aids in collagen production, and helps protect cells from damage. Freshly made coleslaw will have higher Vitamin C levels.
• Source of Antioxidants: Cabbage (especially red cabbage, if used) and carrots contain various antioxidants, including polyphenols and carotenoids like beta-carotene (which the body converts to Vitamin A). These compounds help combat oxidative stress. (McDougall, G.J., et al., 2007, "Anthocyanins from red cabbage – Stability to simulated gastrointestinal digestion").
• May Contribute to Hydration: Cabbage has a high water content, which can contribute to overall hydration.
• Versatile Base for Nutrient Intake: Coleslaw can be a vehicle for consuming raw vegetables. When prepared with a lighter, vinegar-based dressing and minimal sugar, it can be a nutritious side dish.

Coleslaw, especially creamy, commercially prepared versions, has been known to cause some unwanted effects like contributing to high calorie, fat, and sugar intake due to its dressing. A list of the downsides of coleslaw are shown below:

• High in Calories and Fat (Creamy Varieties): Traditional creamy coleslaw made with mayonnaise or other creamy dressings can be very high in calories and fat, particularly saturated fat, depending on the type of mayonnaise used. Excessive intake can contribute to weight gain and may negatively impact heart health.
• High in Added Sugars: Many coleslaw recipes and commercial versions contain significant amounts of added sugar in the dressing to balance the acidity of vinegar or enhance flavor. High sugar intake is linked to various health problems, including obesity, type 2 diabetes, and dental issues. (Malik, V.S., et al., 2010, "Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk").
• Can Be High in Sodium: Commercial coleslaws and some homemade recipes can be high in sodium from added salt in the dressing, which can contribute to high blood pressure in sodium-sensitive individuals. (He, F.J. & MacGregor, G.A., 2009, "A comprehensive review on salt and health and current experience of worldwide salt reduction programmes").
• Potential for Foodborne Illness if Not Prepared or Stored Properly: Coleslaw made with mayonnaise is perishable and requires proper refrigeration to prevent bacterial growth, especially during warmer months or when left out for extended periods.
• Can Cause Digestive Discomfort for Some: Cabbage contains raffinose, a sugar that can be difficult for some people to digest, potentially leading to gas and bloating.
• Nutrient Loss in Heavily Dressed Versions: When coleslaw is heavily dressed, the nutritional benefits of the raw vegetables can be overshadowed by the less healthy components of the dressing.

Yes and no, depending on its ingredients and preparation method. Coleslaw made from fresh shredded cabbage and carrots with a light, vinegar-based dressing and minimal added sugar can be a nutritious choice, providing fiber, Vitamin K, and Vitamin C. (USDA FoodData Central, "Salad, coleslaw, home-prepared with low calorie dressing"). However, many common versions, especially store-bought or restaurant creamy coleslaws, are high in calories, fat (often from mayonnaise), added sugars, and sodium. Consuming these types of coleslaw frequently or in large portions can contribute to unwanted weight gain and may not align with heart-healthy eating patterns. (Lichtenstein, A.H., et al., 2021, "Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association"). Therefore, opting for or preparing coleslaw with a focus on fresh vegetables and healthier dressing choices makes it a better option.

The calorie content of coleslaw changes dramatically based on the type of dressing used. Creamy coleslaws, which are typically mayonnaise-based, are the highest in calories, generally ranging from 100 to 180 calories per 100g serving. The fat from the mayonnaise is the primary contributor to these higher calorie counts, along with added sugars in the dressing. Specific commercial versions like KFC-style coleslaw fall within this creamy category, with around 120-130 calories per 100g. In stark contrast, vinegar-based coleslaws are significantly lower in calories because they omit the high-fat mayonnaise. These types usually contain between 30 and 70 calories per 100g, with the calories primarily coming from any oil used in the vinaigrette and added sugar. "Healthy" or "light" versions of either type aim to reduce calories further by using light mayonnaise, yogurt as a partial substitute for mayonnaise in creamy versions, or by minimizing oil and sugar in vinegar-based recipes, potentially bringing creamy-light versions down to 60-100 calories and vinegar-light versions to 20-50 calories per 100g. The type of vegetable used (e.g., broccoli slaw, red cabbage slaw) has a less significant impact on overall calories compared to the dressing choice.

Coleslaw is primarily made of finely shredded raw cabbage, often mixed with shredded carrots, and bound with a dressing. It is a popular side dish, often served with barbecue, fried chicken, sandwiches, and various other meats.

The base ingredients often include green cabbage, and red cabbage or carrots are frequently added for color and additional flavor/texture. Dressing ingredients vary based on the type of coleslaw. For creamy coleslaw, the dressing usually consists of mayonnaise, vinegar (apple cider or white), sugar or another sweetener, and seasonings like salt and pepper. Some recipes may also include buttermilk, sour cream, or milk. For vinegar-based coleslaw, the dressing is made from vinegar (often apple cider or white), oil (like vegetable or olive oil, though some recipes are oil-free), sugar or another sweetener, and seasonings such as celery seeds, mustard seeds, salt, and pepper.

Additional flavoring ingredients can include chopped onions, green bell peppers, celery, pineapple, or various herbs and spices depending on regional and personal preferences.

Yes, coleslaw is considered a salad. A salad is defined as a dish consisting of a mixture of small pieces of food, which can be raw or cooked, and is typically dressed. Calories in coleslaw salad reflect its composition. Coleslaw fits this definition perfectly as it is made from shredded raw vegetables (primarily cabbage) mixed with a dressing. While often served as a side dish, its composition of raw vegetables dressed with a binding agent classifies it within the salad category.

Coleslaw, with its savory and often tangy or creamy profile based on cabbage and carrots, is not used as an ingredient in desserts. Its flavor characteristics are incompatible with sweet dessert applications.

The origin of coleslaw can be traced back to the ancient Romans, who prepared dishes with shredded cabbage dressed with vinegar, eggs, and spices. But the coleslaw most recognizable today, particularly the mayonnaise-based version, has its more direct roots in 18th-century Dutch cuisine. The term "coleslaw" comes from the Dutch word "koolsla," meaning "cabbage salad" ("kool" meaning cabbage and "sla" meaning salad). Dutch settlers brought their recipes for cabbage salad to New York.

At first, these salads were dressed with oil and vinegar. The creamy, mayonnaise-based version of coleslaw became popular much later, after bottled mayonnaise was commercially invented and popularized in the late 19th and early 20th centuries. A popular dish that highlights coleslaw's quintessential role, especially in American cuisine, is alongside barbecued meats like pulled pork or fried chicken. In these contexts, the cool, crisp, and often tangy or creamy coleslaw provides a refreshing contrast to the rich, smoky, or savory flavors of the main course, cutting through the fat and adding textural variety. This pairing is a hallmark of Southern American barbecue and comfort food traditions.