Modified & Updated: 08 Sep 2023

Colorful Coleslaw

Coleslaw, a beloved side dish that accompanies various meals, is a refreshing and versatile option enjoyed by many. Made primarily with shredded cabbage and a tangy dressing, coleslaw offers a delightful crunch and a burst of flavor. In addition to its delicious taste, coleslaw also boasts several nutritional benefits. In this article, we will explore ten fascinating coleslaw nutrition facts that will give you a deeper understanding of this classic dish.

Table of Contents

Low-Calorie Delight

Coleslaw is a fantastic addition to your meals if you’re watching your calorie intake. A typical serving of coleslaw contains approximately 150 calories, making it a guilt-free option. By replacing high-calorie sides with coleslaw, you can enjoy a satisfying dish without compromising your diet.

Fiber-Rich Goodness

Fiber plays a crucial role in maintaining a healthy digestive system, and coleslaw is a great source of this essential nutrient. The cabbage used in coleslaw is packed with dietary fiber, promoting regular bowel movements and aiding in digestion. Incorporating coleslaw into your diet can contribute to a healthier gut and overall well-being.

Vitamin C Boost

Coleslaw is an excellent source of vitamin C, an essential nutrient known for its immune-boosting properties. Vitamin C helps strengthen the immune system, protects against oxidative stress, and aids in collagen production, promoting healthy skin. Enjoying coleslaw as part of your meals can provide a natural dose of this vital vitamin.

Coleslaw on bowl with spoon
Image from Wikimedia Commons

Nutrient-Packed Cabbage

Cabbage, the star ingredient of coleslaw, is a nutritional powerhouse. It contains essential vitamins and minerals, including vitamin K, vitamin B6, folate, calcium, and potassium. These nutrients support various bodily functions, such as bone health, blood clotting, and nerve function.

Weight Management

If you’re aiming to shed some pounds or maintain a healthy weight, coleslaw can be your ally. With its low-calorie content and high-fiber content, coleslaw helps you feel fuller for longer, preventing overeating and unnecessary snacking. Its refreshing taste and satisfying crunch make it a fantastic choice for weight-conscious individuals.

Antioxidant Richness

Coleslaw, particularly when prepared with colorful ingredients like purple cabbage and carrots, is rich in antioxidants. Antioxidants help combat oxidative stress caused by free radicals in the body, reducing the risk of chronic diseases, including heart disease and certain types of cancer. Including coleslaw in your diet can contribute to your overall antioxidant intake.

Heart-Healthy Option

Coleslaw, when made with heart-healthy ingredients, can be a beneficial addition to your cardiovascular diet. Cabbage contains compounds that may help lower cholesterol levels, reducing the risk of heart disease. Additionally, the omega-3 fatty acids found in certain coleslaw dressings can further support heart health.

Versatile Flavor Combinations

One of the most appealing aspects of coleslaw is its versatility. You can experiment with various flavors and ingredients to create a coleslaw that suits your taste buds. From classic creamy dressings to zesty vinaigrettes, coleslaw can be customized to complement any meal or culinary preference.

Coleslaw Dressing
Image from Unsplash

Easy-to-Prepare Homemade Option

Making coleslaw at home allows you to control the ingredients and tailor it to your liking. By preparing coleslaw yourself, you can choose healthier dressings, use fresh and organic ingredients, and avoid unnecessary additives or preservatives. Homemade coleslaw ensures that you’re consuming a nutritious and wholesome side dish.

An Ideal Side Dish for All Occasions

Coleslaw’s versatility extends beyond flavor combinations—it’s a side dish suitable for any occasion. Whether you’re hosting a summer barbecue, attending a potluck, or enjoying a casual family dinner, coleslaw fits right in. Its refreshing nature and compatibility with various cuisines make it a reliable choice for gatherings and everyday meals alike.


Coleslaw offers much more than a satisfying crunch and a burst of flavor. Packed with essential nutrients, low in calories, and versatile in its preparation, coleslaw can enhance your meals and contribute to a healthy lifestyle. From supporting weight management to promoting heart health, coleslaw proves to be a delightful and nutritious addition to any plate.

Frequently Asked Questions (FAQs)

Can coleslaw be made with alternative ingredients for dietary restrictions?

Absolutely! Coleslaw can be adapted to fit various dietary needs. For example, individuals with lactose intolerance can opt for dairy-free dressings, while those following a gluten-free diet can choose dressings made with gluten-free ingredients.

Is coleslaw suitable for vegetarians and vegans?

Coleslaw can be enjoyed by both vegetarians and vegans. Traditional coleslaw recipes are typically vegetarian-friendly, while vegan versions can be made by using plant-based mayonnaise or yogurt alternatives in the dressing.

How long does coleslaw last in the refrigerator?

Properly stored coleslaw can last in the refrigerator for about 3-5 days. It’s important to keep it in an airtight container and discard any coleslaw that appears discolored or has an off odor.

Can coleslaw be frozen for later use?

Coleslaw is best enjoyed fresh and doesn’t freeze well due to the high water content of cabbage. Freezing may cause the cabbage to become limp and lose its crunchiness, resulting in a less appealing texture.

Are there any creative ways to use coleslaw other than as a side dish?

Absolutely! Coleslaw can be used in a variety of ways. It can be added to sandwiches, tacos, or wraps for an extra crunch and burst of flavor. It also makes a great topping for grilled meats or fish, adding a refreshing element to the dish.