How many calories are in cheese coleslaw?

According to several UK supermarket nutritional breakdowns, a 100g serving of pre-made cheese coleslaw typically contains between 190 and 210 calories. However, the exact number of calories in cheese coleslaw varies significantly depending on the recipe, particularly the type and amount of cheese and mayonnaise used. Understanding these factors is key to managing your intake effectively.

Quick Summary

The calorie count of cheese coleslaw depends heavily on the ingredients and proportions, with mayonnaise and cheese being the main contributors. Homemade versions can be lower in calories than store-bought options by adjusting ingredients. This guide breaks down the nutritional content, offers healthier alternatives, and provides a comparative analysis of different recipes.

Key Points

• Variable Calorie Count: The calorie content of cheese coleslaw is not fixed, varying widely based on the recipe and ingredients.

• Mayonnaise is a Major Factor: Full-fat mayonnaise is typically the highest calorie ingredient; switching to light mayonnaise or Greek yogurt can significantly reduce calories.

• Cheese Type and Quantity Matter: The amount and type of cheese, especially high-fat varieties like cheddar, heavily influence the overall calorie count.

• Homemade vs. Store-bought: Homemade coleslaw allows for greater control over ingredients, making it easier to create a lower-calorie version compared to pre-made options.

• Healthier Swaps: Simple substitutions like using Greek yogurt for mayonnaise or low-fat cheese can reduce calories without sacrificing flavour.

• Portion Control is Key: Even with a healthier recipe, monitoring portion sizes is essential for effective calorie management.

• Bulk with Vegetables: Increasing the ratio of shredded cabbage and carrots to dressing helps lower the dish's overall caloric density.

Understanding the Calorie Count in Cheese Coleslaw

Determining the precise number of calories in cheese coleslaw is not straightforward because recipes can vary wildly. The core ingredients—shredded cabbage, carrots, mayonnaise, and cheese—each contribute a different amount of calories. It is the high fat content of full-fat mayonnaise and certain cheeses that significantly drives up the total number of calories, making cheese coleslaw a relatively calorie-dense side dish.

For example, a standard shop-bought cheese coleslaw might range from 190 to 210 calories per 100g, while a richer, homemade version with a generous helping of full-fat mayonnaise and mature cheddar could easily exceed this. Conversely, a lighter, homemade recipe using reduced-fat mayonnaise or Greek yogurt and a smaller amount of cheese can bring the calorie count down substantially.

Factors Influencing the Calorie Content

• The Mayonnaise: This is often the most significant source of calories. A traditional mayonnaise can contain around 90-100 calories per tablespoon due to its high oil content. Switching to a light mayonnaise, which has roughly half the calories, or a Greek yogurt-based dressing, can make a huge difference.
• The Cheese: Different types of cheese have different calorie densities. For instance, mature cheddar, a common choice, is high in fat and thus calories. Using a smaller quantity or a lower-fat variety can help reduce the overall calorie load.
• The Proportions: The ratio of dressing to vegetables is crucial. A coleslaw that is heavily coated in a creamy dressing will naturally have more calories than one with a lighter, more vinaigrette-style coating. A higher proportion of vegetables to dressing is the easiest way to make a healthier coleslaw.
• Additional Ingredients: Add-ins like nuts, such as macadamia nuts, or extra oil in the dressing can further increase the calorie count. However, additions like fruit or lower-calorie vegetables won't have the same impact.

Calorie Breakdown of Key Ingredients

Here is a general calorie breakdown of the main components of a typical cheese coleslaw per 100g portion:

• Cabbage: Approximately 25 calories. This provides the bulk of the coleslaw with minimal calories.
• Carrots: Approximately 41 calories. Like cabbage, carrots add volume and nutrients without a significant calorie increase.
• Mayonnaise (standard, full-fat): Roughly 680-700 calories. This ingredient accounts for the majority of the fat and calories in traditional coleslaw.
• Mayonnaise (light): Approximately 350-400 calories. A great option for reducing calories while maintaining creaminess.
• Cheddar Cheese: Around 400 calories. High-fat cheeses are a major calorie contributor.
• Greek Yogurt (plain, low-fat): Approximately 60 calories. A fantastic, lower-calorie substitute for mayonnaise.

Comparison of Different Coleslaw Types

This table illustrates the caloric differences between various coleslaw styles, providing a clearer picture of how ingredients impact the final nutritional value.

Coleslaw Type	Dressing	Cheese	Approx. Calories per 100g
Traditional Cheese Coleslaw	Full-fat Mayonnaise	Cheddar Cheese	190-210 kcal
Lighter Cheese Coleslaw	Light Mayonnaise	Reduced-fat Cheddar	120-160 kcal
Yogurt-Based Cheese Coleslaw	Plain Greek Yogurt	Reduced-fat Cheddar	100-140 kcal
Vinaigrette Coleslaw	Oil & Vinegar	None	80-120 kcal

How to Reduce Calories in Cheese Coleslaw

Creating a delicious cheese coleslaw that doesn't break the calorie bank is entirely possible. The key is to make smart substitutions and control your portions. Here are some actionable tips:

• Swap full-fat for low-fat: The most impactful change you can make is switching from full-fat mayonnaise to a lighter version or an alternative like plain Greek yogurt, which adds a tangy flavour and creamy texture with a fraction of the calories.
• Use less cheese: Instead of a heavy-handed approach, use a smaller amount of a strong-flavoured cheese like mature cheddar or a low-fat variety. A small amount of intense flavour goes a long way.
• Bulk up with vegetables: Increase the proportion of cabbage and carrots. You can also add other low-calorie vegetables like bell peppers, spring onions, or celery to add crunch and flavour without a significant calorie cost.
• Try a vinaigrette dressing: For an even lighter option, skip the creamy dressing altogether and opt for a tangy vinaigrette made with a little olive oil, vinegar, and a touch of mustard.
• Control portions: Even with a healthier recipe, portion control is essential. Remember that a small serving of a healthier coleslaw is always better for calorie management than a large one.

Practical Example: Homemade vs. Store-bought

Consider the difference between a standard 100g store-bought cheese coleslaw and a homemade version using healthier alternatives. The store-bought version could contain up to 210 calories. A homemade batch, however, could be made with a base of Greek yogurt, a smaller quantity of sharp cheddar, and extra shredded vegetables, potentially bringing the calorie count down to around 100-120 calories per 100g. This demonstrates that a little effort in preparation can have a significant payoff in reducing calorie intake.

Conclusion

In conclusion, the number of calories in cheese coleslaw is not a fixed figure but a variable that is heavily dependent on the specific ingredients and proportions used. While a standard portion can be relatively high in calories, particularly from the mayonnaise and cheese, simple substitutions can make it a healthier side dish. Opting for lighter dressings, using less cheese, and increasing the vegetable content are effective strategies for reducing the calorie count without sacrificing flavour. By understanding these nutritional dynamics, you can enjoy this classic dish as part of a balanced diet.

References

• BBC Good Food. 'Is coleslaw healthy?'. Retrieved October 14, 2025 from https://www.bbcgoodfood.com/health/nutrition/coleslaw-healthy
• Nutritionix. 'Calories in Cheese Coleslaw from Morrisons'. Retrieved October 14, 2025 from https://www.nutritionix.com/i/morrisons/cheese-coleslaw/57f0b1c663b7d207423f5364

Frequently Asked Questions

Is cheese coleslaw high in calories?

Yes, cheese coleslaw can be high in calories, primarily due to the fat content in the mayonnaise and cheese used in the recipe. A standard 100g serving can contain between 190 and 210 calories, sometimes more depending on the ingredients.

How can I make a lower-calorie cheese coleslaw?

To make a lower-calorie version, use reduced-fat mayonnaise or a Greek yogurt-based dressing, and opt for a smaller amount of a low-fat or strongly flavoured cheese. Increasing the amount of vegetables also helps reduce the caloric density.

Which ingredients add the most calories to cheese coleslaw?

The main culprits for high calories are typically full-fat mayonnaise and high-fat cheeses, such as mature cheddar. These ingredients are dense in fats and are often used generously, boosting the overall calorie count significantly.

Can I use a vinaigrette instead of a creamy dressing?

Yes, swapping a creamy mayonnaise-based dressing for a lighter vinaigrette made from oil, vinegar, and seasonings can dramatically reduce the calorie count of your coleslaw, although it will change the texture and flavour profile.

Are all store-bought cheese coleslaws the same in calories?

No, calorie counts vary significantly among different store-bought brands. Nutritional information is usually listed on the packaging, so it's best to check for the specific product you are buying.

Does adding nuts affect the calories?

Yes, adding ingredients like nuts will increase the calorie count, as nuts are calorically dense. This should be taken into consideration when tracking your intake.

Is there a healthy cheese coleslaw recipe?

Yes, a healthy recipe can be made by combining shredded cabbage and carrots with a dressing of plain Greek yogurt, a squeeze of lemon juice, a touch of Dijon mustard, and a small amount of reduced-fat cheddar cheese. This version offers a creamy texture and great flavour with fewer calories.