Is coleslaw healthy? Nutrition facts and recipes

Is coleslaw healthy? This question might have crossed your mind while enjoying the popular dish made with cabbages, carrots and mayonnaise. This dish originated in the Netherlands in the 18th century.

Coleslaw is often enjoyed as a sandwich filling, as a sidedish with meat, and as a salad too. In this article, we will analyze the nutritional facts of this dish and determine whether its nutritional content makes coleslaw healthy.

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Is coleslaw good for you?

Coleslaw can be mixed with other vegetables to make a salad, (Image via Unsplash/Tania Melnyczuk)

There are different types of coleslaw available. The following table shows the nutritional value of coleslaw made with cabbage, carrots, onions and mayonnaise. Several nutrients that make coleslaw healthy are discussed below.

A 100-gram serving contains the following nutrients that make coleslaw healthy:

• 173 calories
• 0.8 grams protein
• 1.2 grams fiber
• 16.3 grams fat
• 296 mg sodium
• 153 ug vitamin A
• 4 mg vitamin E
• 156 mg potassium
• 36 mg calcium
• 21 mg phosphorus

Coleslaw has a lot of fat due to the mayonnaise dressing. Low-fat versions are also available nowadays, though, as low-calorie and keto-friendly coleslaws have gained popularity recently.

A 100-gram serving of coleslaw provides vitamin A (in the form of beta-carotene) from the cabbage and carrot in it. Vitamin E (tocopherols) is contributed by the oils present in mayonnaise. These nutrients naturally make coleslaw healthy.

While buying readymade coleslaw, carefully read the ingredients list and nutritional information table for food additives. Moreover, make sure that the product doesn't contain too much salt if you're on a low-sodium diet.

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Healthy coleslaw recipe

Here, we bring you an easy, simple and basic recipe for coleslaw that you can easily prepare at home with freshly sourced ingredients without using preservatives or food additives.

You can also modify the fat and calorie content and make your coleslaw healthy. Let's get started:

Ingredients:

• 1 medium cabbage, shredded
• 3 medium carrots, peeled and shredded
• 1/2 cup fresh parsley leaves, coarsely chopped
• 1 cup (170 grams) of mayonnaise, homemade preferred
• 2 tablespoons apple cider vinegar
• 2 tablespoons Dijon mustard or any other mustard of preference
• 1 teaspoon celery seeds
• 1/4 teaspoon fine sea salt
• 1/4 teaspoon fresh ground black pepper
• 1-2 teaspoons sugar or honey, optional for sweetness

Instructions:

• Place the shredded cabbage in a large mixing bowl.
• Add the shredded carrot and parsley to the cabbage, and toss the mixture.
• In a separate bowl, mix the mayonnaise, vinegar, mustard, celery seeds, salt and pepper together. Adjust the seasoning as desired. You can decrease or increase the amounts of vinegar, salt and sugar as required.
• Pour two-thirds of the dressing into the mixture, and stir well.
• If the coleslaw is too dry, add a little more of the dressing. Let it sit in the refrigerator for about an hour for better flavor and taste.

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Keto way to make your coleslaw healthy

Carrots make coleslaw healthy, (Image via Unsplash/Gabriel Gurrola)

If you're following a low-carb diet, you can try out this amazing recipe to make your coleslaw healthy and lose weight at the same time.

Ingredients:

• 4 cups shredded cabbage and carrots
• 1/4 cup of Mayonnaise
• 2 tbsp Apple cider vinegar
• 1 tbsp powdered Erythritol
• 1 tsp Celery seed
• Sea salt
• Black pepper

Instructions:

• Take the shredded cabbage and carrot mix in a large bowl.
• In a small bowl, whisk together the mayonnaise, apple cider vinegar, erythritol and celery seed. Add sea salt and black pepper to taste.
• Pour the dressing into the shredded cabbage and carrot mix, and toss well to coat.
• Refrigerate the coleslaw for at least an hour for better flavor and texture. Serve chilled.

Artificial sweeteners like stevia and erythritol can reduce your overall calorie and carb intake, making your coleslaw healthy without hampering your weight loss journey.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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