The Hidden Calories in Coleslaw
While coleslaw's primary ingredients—cabbage and carrots—are incredibly low in calories and packed with nutrients, the dressing is where the calorie count skyrockets. A serving of plain, shredded cabbage and carrots is negligible in terms of calories. However, a typical creamy mayonnaise-based dressing can be surprisingly high in fat and sugar, transforming a healthy vegetable dish into a high-calorie side.
Why Dressings Make All the Difference
Not all coleslaws are created equal. The variation between a light, tangy vinegar-based slaw and a heavy, sweet mayo-based version is immense. Store-bought coleslaw, in particular, often contains a high amount of fat and sugar to enhance flavor and shelf life. For example, one tablespoon of mayonnaise-based coleslaw dressing can contain over 60 calories alone. In contrast, a low-fat, homemade version made with Greek yogurt could be as low as 6 calories per tablespoon. This makes it crucial to know exactly what is in your coleslaw before assuming it's a 'light' option.
Homemade vs. Store-Bought: A Nutritional Comparison
Creating coleslaw at home gives you complete control over the ingredients, allowing for healthier, lower-calorie results. You can swap out high-fat mayonnaise for low-fat alternatives like Greek yogurt or a simple vinaigrette. Store-bought versions, on the other hand, are often loaded with excess sugar, sodium, and fat.
| Feature | Homemade Coleslaw | Store-Bought Coleslaw |
|---|---|---|
| Control | Full control over dressing ingredients, type of cabbage, and sweetness level. | Limited control; ingredient list must be checked carefully. |
| Calorie Count | Can be very low by using healthy swaps (e.g., Greek yogurt or vinaigrette). | Varies widely; often high in fat and sugar for flavor. |
| Ingredients | Fresh, simple ingredients; no preservatives. | May contain added preservatives and stabilizers. |
| Sodium | Minimal sodium content, entirely dependent on added salt. | Often high in sodium due to preservatives and flavor enhancers. |
| Freshness | Maximum freshness and crunch from just-prepared vegetables. | Cabbage may be softer due to pre-processing and storage. |
Making Healthier Coleslaw Choices
If you are watching your calorie intake, making a few simple adjustments can transform coleslaw from a calorie-heavy side to a guilt-free addition to your meal. Here are some tips to reduce the calorie and fat content significantly:
- Substitute Mayonnaise: Replace traditional mayo with nonfat plain Greek yogurt or a lower-fat mayonnaise alternative. Greek yogurt provides a similar creamy texture with a significant boost of protein and fewer calories.
- Embrace Vinaigrettes: For a completely different but equally delicious flavor, use a light vinaigrette made with olive oil and vinegar instead of a creamy dressing. This eliminates the need for dairy or egg-based ingredients entirely.
- Add Flavor with Spices: Enhance the taste with spices and herbs rather than relying on heavy sauces. Celery seeds, Dijon mustard, and a splash of lemon juice can add a punch of flavor without adding significant calories.
- Increase Vegetable Ratio: Use more shredded cabbage and carrots per tablespoon of dressing to maximize fiber and nutrient content. You can also add other vegetables like thinly sliced bell peppers or shredded apple for extra crunch and sweetness.
- Mind Your Portions: Be mindful of serving size, as even the healthiest coleslaw can add up if you consume large quantities. Stick to a single tablespoon or two to enjoy the flavor without overdoing it.
A Simple Recipe for Healthier Coleslaw
For a delicious, lower-calorie coleslaw, try this simple recipe:
-
Ingredients:
- 4 cups shredded cabbage (green and red blend)
- 1 cup shredded carrots
- 1/2 cup nonfat plain Greek yogurt
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
- Optional: celery seeds
-
Instructions:
- In a large bowl, combine the shredded cabbage and carrots.
- In a separate small bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, and honey until smooth.
- Pour the dressing over the vegetables and toss gently to combine.
- Season with salt, pepper, and celery seeds if using.
- For best results, let the coleslaw sit for at least 30 minutes in the refrigerator before serving to allow the flavors to meld. This also slightly softens the cabbage for better texture.
Conclusion
The calorie count of coleslaw is not fixed, but rather a spectrum determined by its dressing. A single tablespoon of standard, store-bought coleslaw dressing can contain over 60 calories, while a healthy, homemade alternative using Greek yogurt might have as few as 6. By understanding the nutritional impact of the dressing and making informed choices, you can easily control how many calories are in 1 spoon of coleslaw. Opting for homemade versions with lighter ingredients like Greek yogurt or a vinaigrette can make this crunchy side dish a healthy part of your diet rather than a source of hidden calories.
Heart Research UK offers a heart-healthy version of coleslaw for more inspiration.
Key Factors for Coleslaw Calories
- Dressing is Key: The dressing, typically mayonnaise-based, contributes the majority of calories to coleslaw.
- Store-Bought vs. Homemade: Pre-packaged coleslaws often contain more sugar, fat, and sodium than homemade versions.
- Healthy Swaps: Substituting mayonnaise with nonfat Greek yogurt or a vinaigrette can drastically reduce calorie and fat content.
- Added Sugar: The amount of sugar in the dressing significantly impacts the total calorie count.
- Portion Control: Even a healthy coleslaw can add up if eaten in large quantities; measuring servings is important.
- Nutrient Density: The cabbage and carrots themselves are low in calories and high in nutrients, making a light coleslaw a healthy choice.
- Ingredient Quality: Fresher, higher-quality ingredients in homemade coleslaw are generally healthier than processed alternatives.
Frequently Asked Questions
Question: How many calories are in a tablespoon of homemade coleslaw with Greek yogurt? Answer: Depending on the specific recipe, a tablespoon of homemade coleslaw using nonfat Greek yogurt for the dressing can be as low as 6 to 10 calories.
Question: Is coleslaw fattening? Answer: Coleslaw can be fattening if it is drenched in a heavy, creamy dressing made with a lot of mayonnaise and sugar. A lighter, healthier version made with yogurt or vinaigrette is not fattening and can be part of a healthy diet.
Question: How many calories are in a tablespoon of store-bought creamy coleslaw? Answer: The calorie count varies by brand, but one tablespoon of store-bought creamy coleslaw can be over 60 calories, primarily from the high-fat dressing.
Question: What is the lowest calorie coleslaw dressing? Answer: A vinaigrette-based dressing or one made with nonfat Greek yogurt is typically the lowest in calories, as it replaces high-fat mayonnaise.
Question: Can I eat coleslaw on a diet? Answer: Yes, you can. Coleslaw can be a healthy, low-calorie addition to a diet if you choose or make a version with a lighter dressing, such as one based on Greek yogurt or vinegar.
Question: What are the main ingredients in coleslaw that contribute to its calories? Answer: The dressing is the primary source of calories. Ingredients like mayonnaise, oil, and added sugars are the main contributors, not the cabbage and carrots.
Question: Why are the calorie counts for coleslaw so different online? Answer: The calorie counts differ because they reflect a wide range of recipes and ingredients. Some sources calculate for a simple, homemade version, while others use data for heavy, store-bought types with lots of added mayonnaise and sugar.
Question: How can I tell if a store-bought coleslaw is healthy? Answer: To determine if a store-bought coleslaw is healthy, check the nutrition label. Look for lower fat, sugar, and sodium content, and a shorter, simpler ingredient list.
Question: What can I use instead of Greek yogurt for a creamy, low-calorie coleslaw? Answer: You can use a lighter mayonnaise, sour cream, or even a low-fat creme fraiche to create a creamy texture with fewer calories than traditional mayonnaise.
Question: Is homemade coleslaw always lower in calories than store-bought? Answer: Not necessarily, but it is easier to control. If you use a large amount of full-fat mayonnaise and sugar, your homemade version could be higher in calories than a reduced-fat store-bought option. Controlling your ingredients is the key.
Question: How many calories are in just the shredded cabbage and carrots? Answer: A cup of shredded cabbage contains about 17 calories and shredded carrots around 25 calories, meaning the vegetable base itself is very low-calorie.
Question: Does the type of cabbage affect the calorie count? Answer: No, the type of cabbage (green, red, or napa) does not significantly impact the calorie count, as all cabbage varieties are very low in calories.
