How Healthy Is Eating Coleslaw? The Full Breakdown

December 1, 2025 •

4 min read

According to research, cruciferous vegetables like cabbage, the primary ingredient in coleslaw, are packed with vitamins, fiber, and antioxidants that can lower inflammation and improve digestion. How healthy is eating coleslaw, however, is heavily influenced by its dressing, with traditional mayonnaise-based versions differing greatly from lighter, modern alternatives.

Quick Summary

The healthiness of coleslaw is determined by its dressing and ingredients. While the cabbage provides vitamins, fiber, and antioxidants, mayo-heavy versions can be high in calories and fat. Healthier alternatives use dressings made from yogurt or vinaigrette, optimizing its nutritional benefits.

Key Points

Dressing is Key: The healthiness of coleslaw hinges on its dressing. Traditional mayo-based versions can be high in calories and fat, while yogurt or vinaigrette dressings offer a lighter, healthier alternative.
Rich in Vitamins: The vegetable base, especially cabbage, is a significant source of vitamins C and K, which support immune function and bone health, respectively.
Excellent Source of Fiber: Cabbage is high in fiber, which aids digestion and promotes a healthy gut microbiome by acting as a prebiotic.
Packed with Antioxidants: Cabbage contains antioxidants like anthocyanins (in red cabbage) and other compounds that help reduce inflammation and combat free radical damage.
Lower in Calories at Home: Homemade coleslaw allows you to control ingredients, resulting in a much lower calorie count than many store-bought varieties, especially when using a lighter dressing.
Supports Heart Health: The antioxidants in cabbage, particularly anthocyanins, have been linked to a reduced risk of heart disease and can help lower blood pressure.
Potential for Gut Health: Including ingredients like apple cider vinegar or pairing coleslaw with fermented foods can introduce beneficial probiotics, further supporting gut health.

Coleslaw is a ubiquitous side dish, found everywhere from summer barbecues to deli counters. Its core ingredients, cabbage and carrots, are undeniably nutritious, but the addition of a creamy, often sugary, dressing can dramatically alter its health profile. Understanding what makes a coleslaw healthy or unhealthy is key to enjoying this classic dish guilt-free.

The Healthy Foundation: Cabbage and Carrots

At its heart, coleslaw is a salad of shredded raw vegetables, primarily cabbage and carrots, which are nutrient-dense powerhouses.

Cabbage: This cruciferous vegetable is rich in vitamins C and K. Vitamin C is a powerful antioxidant that supports the immune system, while vitamin K is essential for blood clotting and bone health. Cabbage also provides significant fiber, which aids digestion and promotes a healthy gut microbiome by acting as a prebiotic. Red cabbage, in particular, is rich in anthocyanins, antioxidants that may reduce the risk of heart disease.
Carrots: Shredded carrots add vibrant color and beta-carotene, which the body converts into vitamin A. Vitamin A is crucial for good vision and skin health.

The Health-Altering Variable: The Dressing

The dressing is where coleslaw's health credentials can either flourish or fall flat. Traditional mayonnaise-based dressings, especially store-bought versions, can be loaded with calories, unhealthy fats, sugar, and high levels of sodium.

Mayonnaise-Based Dressings: A 100g serving of a typical shop-bought coleslaw can contain over 170 calories and 16g of fat, largely due to the dressing. These dressings often contain added sugars and high sodium levels, diminishing the benefits of the vegetables.
Vinaigrette Dressings: A lighter, tangier alternative, vinaigrette-based coleslaws are often much lower in calories and fat. A dressing made from apple cider vinegar and olive oil provides healthy fats and can even introduce probiotics, benefiting gut health.
Yogurt-Based Dressings: Swapping out mayonnaise for Greek yogurt can drastically reduce fat and calories while adding a protein boost. This maintains the creamy texture with a tangy twist, making for a healthier dish.

How to Make Coleslaw Healthier at Home

Creating a healthy coleslaw is simple when you control the ingredients. Here's a quick guide to building a nutritious version:

Start with the Right Base: Use a mix of green and red cabbage for a wider range of vitamins and antioxidants, as red cabbage offers more anthocyanins. Grate fresh carrots and consider adding other vegetables like finely diced celery, red onion, or bell peppers for more nutrients and crunch.
Choose a Lighter Dressing: Opt for a low-fat or non-fat Greek yogurt base or a simple vinaigrette. You can add a squeeze of lemon or lime juice for freshness. For a creamy vegan option, a cashew cream dressing works well.
Use Natural Sweeteners (Sparingly): If you prefer a touch of sweetness, use a small amount of honey, maple syrup, or a low-calorie sweetener instead of refined sugar.
Add Flavor with Herbs and Spices: Enhance the taste with celery seed, fresh parsley, dill, or spices like turmeric and mustard instead of relying on excess fat and salt.

Store-Bought vs. Homemade Coleslaw Comparison


Feature	Store-Bought Coleslaw (Mayonnaise-Based)	Homemade Coleslaw (Yogurt or Vinaigrette)
Dressing Base	Often high-fat, commercial mayonnaise and added sugar.	Lighter alternatives like Greek yogurt, olive oil vinaigrette, or cashew cream.
Calorie Count	High, with a typical 100g serving containing around 170 calories.	Significantly lower, potentially under 100 calories per serving.
Fat Content	High in saturated fat and total fat from the mayonnaise.	Much lower in total fat, especially saturated fat.
Sugar Content	Can have a high amount of added sugars to enhance flavor.	Control over added sweeteners, often minimal or none.
Sodium Levels	Often high due to preservatives and seasoning.	Dramatically lower, with only a pinch of salt needed for seasoning.
Nutrient Quality	High in vitamins from the vegetable base, but potentially offset by unhealthy dressing components.	Optimized nutrient profile with less fat, sugar, and sodium masking the health benefits of the vegetables.

Conclusion

How healthy is eating coleslaw? Ultimately, coleslaw is as healthy as you make it. When prepared with a heavy, mayonnaise-based dressing, it can be a high-fat, calorie-dense side dish. However, by making it at home with a lighter dressing—like one based on Greek yogurt or a vinaigrette—it becomes a nutrient-packed, low-calorie powerhouse. The base of shredded cabbage and carrots provides essential fiber, vitamins C and K, and antioxidants that support everything from gut health to a strong immune system. The key is mindful preparation, allowing you to enjoy this versatile side while reaping the full benefits of its nutritious ingredients.

Sources

Healthline. "9 Impressive Health Benefits of Cabbage." Healthline. March 6, 2024. https://www.healthline.com/nutrition/benefits-of-cabbage
Skinnytaste. "Coleslaw Recipe." Skinnytaste. August 25, 2024. https://www.skinnytaste.com/coleslaw-recipe/

Frequently Asked Questions

Store-bought coleslaw is often not the healthiest option. Many commercial varieties use large amounts of mayonnaise and added sugars, leading to high fat and calorie counts. High sodium levels from preservatives are also common.

The healthiest coleslaw dressings are typically vinegar-based or made with a lighter, creamy base like Greek yogurt. These options significantly reduce calories and saturated fat compared to traditional mayonnaise dressings.

Yes, coleslaw can aid digestion, especially if it's high in cabbage. The fiber in raw cabbage adds bulk to stool and feeds beneficial gut bacteria, promoting regularity and a healthy gut microbiome.

Coleslaw can be good for weight loss if prepared correctly. A homemade, low-calorie version with a light dressing can be a filling, nutrient-dense, and fiber-rich side dish that supports a weight-conscious diet.

Yes, the vegetable base of coleslaw, primarily cabbage and carrots, is rich in vitamins. Cabbage is an excellent source of vitamins C and K, while carrots provide beta-carotene, which is converted to vitamin A.

Coleslaw's potential to be fattening depends on its preparation. A traditional version with a heavy, mayonnaise-based dressing is higher in fat and calories. A homemade version with a lighter dressing is generally not fattening.

The main health benefits of coleslaw come from its vegetable content, including high fiber for digestion, vitamins C and K for immunity and bone health, and antioxidants for reducing inflammation and supporting heart health.