The question of how many calories are in bagged coleslaw is common, but the answer is more nuanced than a single number. While the bag of shredded vegetables is remarkably light, the dressing is the true determinant of the dish's nutritional impact. By understanding this distinction, you can control the final calorie count and enjoy coleslaw as a truly healthy side dish.
The Calorie Breakdown: Mix vs. Dressing
To accurately assess the calories in bagged coleslaw, you must separate the components. The core of the coleslaw, the shredded vegetables themselves, are primarily low-starch, high-fiber ingredients that contribute minimal calories. A typical 1.5 cup (85g) serving of just the cabbage and carrots provides only around 20-25 calories. These vegetables are packed with nutrients like Vitamin C, Vitamin K, and fiber.
However, the creamy dressing commonly associated with coleslaw—often made with mayonnaise, sugar, and vinegar—is calorie-dense. A standard mayonnaise-based dressing can contain over 60 calories per tablespoon. When generously applied, it can transform a light, healthy vegetable mix into a high-calorie and high-fat dish. This is a crucial distinction to make for anyone monitoring their calorie intake.
Comparing Coleslaw Options
Not all coleslaw is created equal. The calories can vary dramatically depending on whether you purchase a plain bagged mix, a bagged kit with dressing, or pre-made deli coleslaw. Here is a comparison to help illustrate the differences:
| Coleslaw Type | Per 1/2 Cup Serving (Approx.) | Key Calorie Source |
|---|---|---|
| Plain Bagged Mix (Veggies Only) | 20-30 calories | Cabbage and carrots |
| Bagged Kit (with included dressing) | 140 calories | Creamy, high-sugar dressing |
| Pre-Made Deli Coleslaw | 150-175 calories | Heavy, mayonnaise-based dressing |
| Healthy Homemade (Vinaigrette) | ~40-60 calories | Small amount of olive oil |
| Healthy Homemade (Greek Yogurt) | ~70-85 calories | Greek yogurt and light mayo |
The Culprit: A Deep Dive into the Dressing
The most significant factor in a coleslaw's calorie count is the dressing. Traditional recipes rely heavily on a combination of mayonnaise and sugar. A single tablespoon of standard mayonnaise has about 90 calories, with many store-bought creamy dressings containing added sugars that further increase the calorie density. This combination quickly adds up, turning a few cups of nutrient-rich vegetables into a high-fat side dish.
Healthier Dressing Alternatives
Fortunately, it is simple to create a healthier, low-calorie coleslaw. Instead of the traditional creamy dressing, consider these alternatives:
- Greek Yogurt Base: By substituting a portion or all of the mayonnaise with non-fat or low-fat Greek yogurt, you can significantly reduce calories and fat while adding a protein boost. A splash of vinegar and a bit of mustard or lemon juice can provide the classic tang.
- Vinaigrette: A simple, vibrant vinaigrette made with olive oil, apple cider vinegar, and herbs eliminates the need for mayo entirely. This creates a lighter, crispier slaw with fewer calories. You can also add some honey or maple syrup for a touch of sweetness without the high sugar content found in some pre-made dressings.
- Avocado Oil Mayo: For a richer texture with healthier fats, a high-quality mayonnaise made from avocado oil can be a good compromise, though it still contains more calories than a yogurt or vinaigrette base.
Making Healthier Coleslaw at Home
Using a bagged coleslaw mix is a great shortcut for a quick, healthy side dish. The prep work is already done, allowing you to focus on a wholesome, low-calorie dressing. Here's a simple guide for a delicious, lighter version:
Ingredients:
- 1 bag (16oz) of coleslaw mix (shredded cabbage and carrots)
- 1/2 cup non-fat Greek yogurt
- 2 tbsp apple cider vinegar
- 1 tbsp light mayonnaise (optional, for creaminess)
- 1-2 tsp honey or other natural sweetener
- 1/2 tsp celery seed
- Salt and pepper to taste
Instructions:
- In a small bowl, whisk together the Greek yogurt, apple cider vinegar, light mayonnaise (if using), honey, and celery seed until smooth.
- Pour the dressing over the bagged coleslaw mix in a large bowl.
- Toss thoroughly to combine, ensuring all the vegetables are coated.
- Season with salt and pepper to your preference.
- For best results, let the coleslaw chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
Conclusion: The Bottom Line on Bagged Coleslaw
Ultimately, the nutritional impact of bagged coleslaw is a story of two parts: the healthy, low-calorie vegetable mix and the calorie-dense dressing. The mix itself is a nutritious and convenient foundation for a wholesome side dish. However, relying on the creamy, sugar-heavy dressings that often accompany pre-made versions can sabotage your health goals. By taking control of the dressing—using alternatives like Greek yogurt, lighter mayonnaise, or a simple vinaigrette—you can transform bagged coleslaw into a delicious, guilt-free addition to any meal. This DIY approach not only lowers the calorie count but also puts you in control of the ingredients, ensuring a fresher and more nutritious result.
Learn more about building a healthier plate from the official BBC Good Food guide on whether coleslaw is healthy.
