How Many Calories in Coleslaw

Coleslaw is a popular side dish made primarily from shredded cabbage and carrots, usually bound together with a creamy dressing. Found in everything from BBQ platters to supermarket meal deals, coleslaw is often seen as a light, refreshing accompaniment. But depending on how it's prepared, it can also be unexpectedly high in calories. If you’re aiming to manage your calorie intake, understanding what goes into your coleslaw matters.

Calorie Content by Portion Size and Recipe

A standard 100-gram serving of shop-bought or deli-style coleslaw contains between 150 and 250 calories, depending largely on the amount and type of dressing used. Supermarket coleslaws that use full-fat mayonnaise are often at the higher end of this range, while low-fat or lighter versions tend to sit closer to 100 to 130 calories per 100 grams.

A tablespoon of coleslaw, roughly 25 grams, contains around 35 to 60 calories, again depending on how rich the dressing is. Homemade coleslaw made with a simple vinaigrette or yoghurt-based dressing can come in at under 100 calories per 100 grams, making it a more diet-friendly option.

Nutritional Breakdown

Coleslaw is primarily made from cabbage and carrots, which are low in calories and rich in vitamin C, vitamin K, beta-carotene, and fibre. However, the creamy dressing, usually based on mayonnaise, which contains oil and egg adds most of the calories.

A typical serving may contain 10 to 20 grams of fat, depending on the richness of the dressing, with around 1 to 3 grams of saturated fat. Carbohydrate content is low, usually 5 to 8 grams per 100g, including 2 to 4 grams of sugar, some of which may be added in the dressing. Protein content is minimal, sitting at around 1 to 2 grams per serving.

Low-fat or yoghurt-based coleslaws reduce the fat and calorie count but may still include added sugars or preservatives in pre-packaged options.

Glycaemic Index and Blood Sugar Impact

Coleslaw has a low glycaemic index, especially when it’s heavy on cabbage and light on sugar. The vegetables used digest slowly and contain fibre, which helps to stabilise blood sugar levels. However, if the dressing includes added sugars, the overall glycaemic load may increase slightly.

When eaten as a side dish with lean protein and whole grains, coleslaw generally has a negligible impact on blood sugar. It’s a better choice than high-GI sides like chips or white bread.

How Coleslaw Is Made

Traditional coleslaw is made by shredding white cabbage, carrots, and sometimes onion or red cabbage, then combining the mix with a dressing. This dressing is most often a blend of mayonnaise, vinegar, sugar, salt, and sometimes mustard or cream. Some versions also include ingredients like apple, celery seed, or raisins for added texture and flavour.

Healthier versions swap the mayonnaise for low-fat yoghurt, quark, or vinaigrette, creating a lighter dish with fewer calories and less fat.

Benefits of Coleslaw

At its core, coleslaw can be quite healthy. Cabbage and carrots are rich in antioxidants, fibre, and micronutrients that support immune function, digestion, and heart health. The raw vegetables also offer digestive enzymes and are naturally low in calories.

When prepared with a light dressing, coleslaw can be a hydrating, low-calorie side that adds crunch and colour to meals. It’s also one of the easiest ways to eat more raw vegetables without much preparation.

Downsides and Considerations

The biggest issue with coleslaw is the dressing, which can turn a low-calorie vegetable mix into a high-fat, high-calorie side dish. Many shop-bought versions are heavy on mayonnaise and may contain added sugar, preservatives, and stabilisers, which reduce the overall nutritional quality.

Portion size is another factor. It’s easy to underestimate how much you're eating, particularly when coleslaw is served as a topping in burgers or wraps. If you're tracking your intake, it's worth weighing or measuring your serving rather than guessing.

How It Fits into Your Diet

Coleslaw can fit into a healthy diet, especially when made with a lighter dressing or used as a garnish rather than the main feature of a plate. It pairs well with grilled meat, fish, or plant-based protein, and offers a crunchy alternative to chips or fries.

If you're watching calories or fat intake, opt for reduced-fat versions or make it yourself at home with yoghurt, lemon juice, or low-fat dressing. You can also bulk it out with extra veg like cucumber, radish, or beetroot for more nutrients and fewer calories per gram.

Healthier Alternatives

If you love the crunch and tang of coleslaw but want a leaner option, consider making your own using low-fat Greek yoghurt, mustard, and lemon juice in place of mayo. Another option is a vinegar-based slaw, using apple cider vinegar, a touch of olive oil, and herbs. no mayo required.

You can also experiment with different vegetables, such as broccoli stems, kale, or courgette, finely shredded to give variety and boost the fibre content.

Summary

A 100-gram serving of traditional coleslaw contains 150 to 250 calories, with most of the energy coming from the creamy dressing. Low-fat or homemade versions can reduce that number significantly, making coleslaw a versatile side dish that can range from indulgent to diet friendly. Rich in fibre and micronutrients from cabbage and carrots, it can support a balanced diet, just be mindful of the ingredients and portion size.