How many calories are in a small serving of coleslaw?

November 23, 2025 •

4 min read

According to nutritional data, a typical 100g (about 2 heaped tbsp) small serving of store-bought coleslaw with a mayonnaise-based dressing can contain approximately 173 calories. However, this calorie count can vary dramatically depending on whether it's homemade or store-bought, and the type of dressing used.

Quick Summary

The calorie count for a small serving of coleslaw varies, primarily influenced by the dressing ingredients like mayonnaise and sugar. Store-bought versions tend to be higher in calories than homemade, which can be made healthier with substitutions like Greek yogurt.

Key Points

Dressing is Key: The dressing is the primary factor determining how many calories are in a small serving of coleslaw; mayonnaise-based dressings are high in fat and calories, while vinegar or yogurt-based options are much lower.
Store-bought vs. Homemade: Store-bought coleslaw often has a higher calorie count, with a 100g serving containing around 173 calories, whereas homemade versions can be customized to be much healthier.
Consider Serving Size: A small serving is typically 100g (or about 1/2 to 3/4 cup), but portion control is still important, especially for calorie-dense versions.
Low-Calorie Swaps: Substituting mayonnaise with plain Greek yogurt is an effective way to drastically reduce the fat and calorie content of homemade coleslaw.
Healthy Additions: Incorporating more vegetables and fresh herbs, and utilizing vinegar or mustard for flavor, can enhance taste and nutritional value while keeping calories low.
Calorie Variations: Healthy homemade recipes can have as few as 70-80 calories per serving, while classic and richer versions can exceed 150 calories.

Understanding the Calorie Count in Coleslaw

When trying to determine how many calories are in a small serving of coleslaw, it's essential to first define what a "small serving" is and how the salad is prepared. A small serving is generally considered to be around 1/2 to 3/4 of a cup or about 100 grams. However, the real variable is not the size but the dressing. A classic creamy coleslaw relies heavily on mayonnaise and sugar, which are dense in calories. Conversely, a lighter, vinegar-based dressing drastically reduces the calorie load, turning a calorie-rich side into a healthier option.

The Calorie Breakdown of Different Coleslaw Types

To get a clearer picture of what a small serving contains, let's explore the typical caloric range across various coleslaw types:

Classic Store-Bought Coleslaw: These are often the highest in calories. A 100g serving can easily reach or exceed 173 calories due to the high fat and sugar content from the mayonnaise-based dressing.
Restaurant Coleslaw: Depending on the establishment, restaurant versions can be surprisingly high in calories. Some recipes are designed for maximum flavor, using a generous amount of mayonnaise and sweeteners, leading to calorie counts that can vary widely.
Healthy Homemade Coleslaw: A homemade version with a lighter dressing, such as one made with Greek yogurt and lemon, can bring the calorie count for a similar-sized serving down to 70-120 calories. This represents a significant reduction without sacrificing the classic creamy texture.
Vinegar-Based Coleslaw: This is typically the lowest-calorie option. With a dressing composed primarily of vinegar and a small amount of oil and spices, a small serving can be under 100 calories, or even as low as 70-80 kcal depending on the recipe.

Homemade vs. Store-Bought: A Nutritional Comparison

The most significant factor in the nutritional profile of coleslaw is how it's made. The high fat content in many store-bought varieties is directly linked to the amount of mayonnaise used. While it's mainly unsaturated fat, it still contributes to a higher overall calorie count. Homemade coleslaw, however, allows for complete control over the ingredients, enabling a much healthier outcome.

Here is a comparison table to illustrate the difference in a small serving (approximately 100g):


Feature	Classic Store-Bought	Healthy Homemade (Greek Yogurt)	Vinegar-Based Homemade
Calories	~173 kcal	~70-120 kcal	~70-80 kcal
Dressing Base	Mayonnaise, Sugar	Greek Yogurt, Light Mayo, Vinegar	Vinegar, Oil, Seasonings
Fat Content	High (e.g., 16.3g)	Lower (e.g., 5-7g)	Very Low (e.g., 1g)
Sugar Content	Moderate to High (often with added sugar)	Lower (controlled amount or natural)	Low to Moderate (controlled)
Nutritional Control	Limited control	Complete control	Complete control
Best For	Convenience, rich flavor	Weight management, balanced diet	Low-fat diets, fresh taste

How to Make Your Coleslaw Healthier

If you love coleslaw but want to keep the calories in check, making it at home is the best approach. Here are a few simple swaps to significantly improve its nutritional profile:

Swap Mayonnaise for Greek Yogurt: This is the most impactful change you can make. Greek yogurt offers a creamy consistency with a tangy flavor, plus a boost of protein, all while being a fraction of the calories and fat of traditional mayonnaise.
Use Lighter Dressings: A simple mixture of apple cider vinegar, a little olive oil, and some herbs and spices can create a flavorful, low-calorie dressing. For added sweetness, a small amount of honey or a natural sweetener can be used.
Load Up on Veggies: Add more variety to your coleslaw mix beyond just cabbage and carrots. Ingredients like shredded bell peppers, thinly sliced red onion, or even a few chopped apples can add flavor, fiber, and nutrients without excess calories.
Experiment with Herbs and Spices: Celery seed, mustard powder, black pepper, and fresh herbs like parsley or chives can provide a depth of flavor that reduces the need for high-calorie additions.

The Importance of Serving Size

Regardless of the recipe, managing your serving size is key. While a healthy homemade coleslaw is a great option, large portions can still add up. A small, intentional serving size is particularly important when enjoying store-bought or restaurant coleslaw, which may contain hidden sugars and fats. Being mindful of how much you are eating allows you to enjoy this delicious side dish without derailing your dietary goals. For an authoritative resource on measuring serving sizes, the USDA FoodData Central database can be very useful for tracking nutritional information.

Conclusion: Coleslaw Calories Depend on the Dressing

The number of calories in a small serving of coleslaw is not fixed; it is entirely dependent on the dressing and the ingredients used. A store-bought, mayonnaise-heavy version can be high in calories, while a homemade version with a lighter dressing, like Greek yogurt or vinegar, can be a nutritious and low-calorie side dish. By controlling the ingredients, especially the dressing base, you can enjoy a delicious coleslaw that aligns with your dietary needs.

USDA FoodData Central

Frequently Asked Questions

A standard, small serving size for coleslaw is typically considered to be around 100 grams, which is approximately 1/2 to 3/4 of a cup or two heaped tablespoons.

The healthiness of coleslaw depends entirely on its preparation. The salad itself, made of cabbage and carrots, is full of vitamins and fiber. However, if the dressing is heavy with mayonnaise and sugar, it becomes high in fat and calories, making it less healthy.

For a low-calorie coleslaw dressing, you can use plain Greek yogurt as a base instead of mayonnaise. Alternatively, a simple vinaigrette made with vinegar, a small amount of oil, and spices offers a tangy, low-fat alternative.

Store-bought coleslaw is often higher in calories due to its mayonnaise-heavy, often sweetened dressing. For example, a 100g store-bought serving might have 173 calories, while a healthy homemade version with a yogurt-based dressing could have less than half that amount.

Yes, adding extra vegetables like shredded bell peppers, finely sliced onion, or even broccoli can increase the fiber and nutrient content of your coleslaw. This adds bulk and flavor without significantly increasing the calorie count.

Yes, a vinegar-based coleslaw typically has significantly fewer calories than a creamy, mayonnaise-based one. The dressing consists of a simple mix of vinegar, oil, and seasonings, avoiding the high fat content of mayonnaise.

Yes, the cabbage and carrots in coleslaw are excellent sources of vitamins, particularly Vitamin A and Vitamin C. Even with a heavier dressing, the vegetables provide nutritional benefits.