How Many Calories Are In 2 Spoons Of Coleslaw? A Comprehensive Guide

November 22, 2025 •

4 min read

Depending on its preparation, the calories in 2 spoons of coleslaw can range from a mere handful to over 150. A traditional creamy, mayonnaise-based version is calorie-dense, while lighter, vinegar-based slaws or homemade options with yogurt can be significantly lower.

Quick Summary

The calorie content of two tablespoons of coleslaw depends on the ingredients, especially the dressing, which can be either a high-fat mayonnaise or a lighter, low-calorie alternative.

Key Points

Calorie Source: Most coleslaw calories come from the dressing, not the vegetables.
Wide Range of Calories: Depending on the recipe, 2 spoons of coleslaw can be anywhere from 12 to over 150 calories.
Homemade vs. Store-Bought: Homemade versions with lighter dressings like Greek yogurt or vinegar are significantly lower in calories than traditional store-bought or fast-food varieties.
Healthier Dressing Swaps: Replace mayonnaise with non-fat Greek yogurt, apple cider vinegar, or a light vinaigrette to reduce fat and calories.
Nutrient-Rich Vegetables: Cabbage and carrots provide fiber, vitamin C, and beta-carotene, especially when the dressing is kept light.

The Surprising Calorie Count of Coleslaw

Many people view coleslaw as a simple side dish, packed with healthy vegetables like cabbage and carrots. While the vegetables themselves are low in calories and high in nutrients, the dressing is often the primary source of calories and fat. The difference between a rich, creamy mayonnaise-based dressing and a light, tangy vinegar-based one is dramatic. This is why a precise answer to "how many calories are in 2 spoons of coleslaw?" is so difficult to give, as it depends entirely on the recipe.

The Calorie Culprit: Coleslaw Dressing

The main component that makes coleslaw a high-calorie dish is the dressing. Traditional dressings are typically mayonnaise-based, which is an emulsion of oil and egg yolks and inherently high in fat. A single tablespoon of standard mayonnaise can contain around 90-100 calories on its own. When you add sugar and other ingredients, the calorie count quickly climbs. In contrast, a vinaigrette or a dressing made with Greek yogurt significantly reduces the calorie load, allowing the nutritional benefits of the vegetables to shine through.

Store-Bought vs. Homemade vs. Fast-Food Coleslaw

The source of your coleslaw is another critical factor. Store-bought and fast-food versions often contain more dressing and added sugars than a homemade recipe, driving up the calories per serving. The search results show this stark difference clearly:

Standard Store-Bought (Mayonnaise-based): A 100g serving (roughly 2 heaped tablespoons) can contain around 173 calories.
Fast-Food (e.g., KFC): A regular side order of coleslaw can have around 170 calories. Another source shows a smaller fast-food portion at 37 calories per 2 tbsp, indicating brand variability.
Homemade (Low-Calorie, Yogurt-based): A healthy homemade version can contain as little as 12 calories for 2 tablespoons.

When buying coleslaw, always check the nutritional information on the label, as brands can vary widely. Some store-bought options are marketed as reduced-fat or lighter, which will naturally have a lower calorie count.

How to Make a Lighter Coleslaw Dressing

Creating a healthier, lower-calorie version of coleslaw at home is simple. By swapping the traditional mayonnaise for a healthier base, you can control the calories without sacrificing flavor.

Greek Yogurt Dressing

Using plain, non-fat Greek yogurt as a base is a fantastic way to create a creamy dressing that is high in protein and low in fat. The method is simple:

In a bowl, combine Greek yogurt with a splash of apple cider vinegar, a squeeze of fresh lemon juice, and a teaspoon of Dijon mustard.
Season with a pinch of celery seed, salt, and pepper.
Whisk until smooth and mix into your shredded cabbage and carrots.

Vinaigrette Dressing

For a zesty, non-creamy coleslaw, a simple vinaigrette is the perfect choice. This is typically the lowest-calorie option.

Whisk together extra virgin olive oil, apple cider vinegar, and a little honey or maple syrup.
Add a pinch of paprika, cumin, and season with salt and pepper. This dressing coats the vegetables lightly without weighing them down.

Calorie Comparison Table


Coleslaw Type	Approximate Calories (per 2 tbsp)	Key Characteristics
Standard Creamy (Store-bought)	150-175 kcal	High in fat and sugar from mayonnaise
Fast-Food	40-75 kcal	Varies widely, but typically includes mayo and sugar
Homemade (Greek Yogurt-based)	20-50 kcal	Creamy texture with high protein and low fat
Homemade (Vinegar-based)	10-20 kcal	Light, tangy, and very low in fat

Beyond the Calories: Nutritional Value

When you control the dressing, coleslaw becomes a genuinely healthy dish. The primary ingredients, cabbage and carrots, are excellent sources of nutrients. Cabbage is rich in vitamins C and K, while carrots provide a significant amount of beta-carotene, which your body converts into Vitamin A. These vitamins are crucial for immune function, vision, and bone health. A healthy homemade coleslaw with a Greek yogurt or vinegar dressing is an easy way to boost your daily vegetable intake.

Conclusion: Making Smarter Coleslaw Choices

In conclusion, the caloric content of coleslaw is not fixed, but is almost entirely dependent on the type and amount of dressing used. A small portion of a heavy, mayonnaise-laden version can have the same calories as a much larger portion of a light, homemade salad. For those managing their calorie intake, making coleslaw at home using a yogurt or vinegar dressing is the most effective strategy. This approach maximizes the nutritional benefits of the vegetables while keeping the calorie count low. The next time you crave coleslaw, remember that a simple swap can turn a calorie-heavy side into a healthy, guilt-free addition to your meal.

For more detailed nutritional information on homemade preparations, see this data from the University Hospitals Cleveland Medical Center: Coleslaw, home-prepared, 1 cup | University Hospitals.

Frequently Asked Questions

The main reason for the difference in calories is the dressing. Traditional creamy coleslaws use a heavy mayonnaise-based dressing high in fat and sugar, while lighter versions might use a vinegar-based or Greek yogurt dressing.

To reduce calories, use a dressing base that is lower in fat. Excellent alternatives to mayonnaise include plain Greek yogurt, apple cider vinegar, or a homemade vinaigrette with olive oil.

For calorie-conscious eating, making coleslaw at home is generally better. You have full control over the ingredients, allowing you to use less dressing, choose low-fat alternatives, and avoid excess sugars and preservatives found in many pre-made versions.

Fast-food coleslaw is often calorie-dense and high in fat and sugar. While some may offer smaller portion sizes, they are rarely the healthiest option. Nutritional information varies widely between chains, so it's always best to check their specific menu data.

The main vegetables in coleslaw, cabbage and carrots, are naturally very low in calories. A small amount of shredded cabbage and carrot will contain only a handful of calories, with the bulk coming from the dressing.

Yes, using low-fat mayonnaise is an easy way to reduce the calorie and fat content of a creamy coleslaw. For an even greater reduction, consider mixing low-fat mayo with Greek yogurt.

When made with a light dressing, coleslaw can be a very healthy side dish. The cabbage provides fiber, vitamin C, and vitamin K, while carrots offer beta-carotene. The health benefits are maximized when the dressing's fat and sugar are minimized.