Is Coleslaw a Healthy Side? The Surprising Truth Behind the Dressing

According to BBC Good Food, a standard 100g serving of shop-bought coleslaw can pack around 173 calories, with the healthiness heavily influenced by its dressing. So, is coleslaw a healthy side? The answer hinges on how it's prepared, as the core ingredients offer immense health benefits.

Quick Summary

The healthiness of coleslaw is primarily determined by its dressing, not the vegetable base. While nutrient-dense cabbage is packed with vitamins and fiber, a creamy, mayo-heavy dressing can add significant calories, fat, and sugar.

Key Points

• Dressing is Key: The healthiness of coleslaw depends almost entirely on the dressing; homemade versions with light dressings are healthier than heavy, store-bought types.

• Nutrient-Dense Base: The shredded cabbage and carrots in coleslaw are rich in vitamins C, K, A, fiber, and antioxidants, benefiting gut and immune health.

• Healthier Alternatives: Replace high-calorie mayonnaise with Greek yogurt, a simple vinaigrette, or cashew cream to dramatically reduce fat and calories.

• Avoid Added Sugar: Many traditional and pre-packaged coleslaws contain excess sugar; use natural sweeteners like honey or maple syrup sparingly in homemade versions.

• Control Sodium Levels: Making coleslaw at home allows you to control the amount of sodium, which is often high in store-bought products due to preservatives.

• Increase Nutritional Value: Enhance your slaw by adding extra vegetables, fruits like apples, and healthy fats from nuts or seeds.

The Nutritional Power of the Coleslaw Base

At its heart, coleslaw is a vegetable salad, typically made with shredded cabbage and carrots. These core ingredients are nutritional powerhouses, loaded with vitamins, minerals, and antioxidants.

Cabbage: The Humble Superfood

Cabbage, the primary component, is a cruciferous vegetable known for its impressive health benefits. Raw cabbage is particularly rich in essential nutrients and active compounds:

• Vitamin C: A powerful antioxidant that supports immune function and protects against cellular damage.
• Vitamin K: Crucial for bone health and proper blood clotting.
• Fiber: Both soluble and insoluble fiber aid in digestion, promote gut health, and help regulate blood sugar levels.
• Antioxidants: Contains anti-inflammatory compounds like anthocyanins (especially in red cabbage) and sulforaphane, which may help lower the risk of chronic diseases.
• Low in calories: Cabbage adds volume and a satisfying crunch without adding many calories, making it excellent for weight management.

Carrots: Adding More Than Just Color

The shredded carrots in coleslaw contribute their own set of benefits. They are a well-known source of beta-carotene, which the body converts to vitamin A, essential for vision, immune function, and skin health. They also add extra fiber and a touch of natural sweetness.

The Dressing: Coleslaw's Defining Factor

The biggest determinant of whether coleslaw is healthy is the dressing. The health benefits of the vegetables can be easily negated by a heavy, high-calorie sauce.

Traditional Creamy Coleslaw Dressing

Many classic recipes and store-bought versions use a mayonnaise-based dressing often loaded with added sugar and high levels of sodium. This can transform a healthy vegetable mix into a high-fat, high-calorie side dish. A standard 100g serving of creamy, shop-bought coleslaw can contain 16.3g of fat and 173 calories, while a homemade, healthy version could have a fraction of that.

Healthier Dressing Alternatives

The good news is that by switching up the dressing, you can reclaim coleslaw's healthy potential. Here are some healthier options:

• Greek Yogurt Dressing: Swap traditional mayonnaise for plain Greek yogurt to reduce fat and calories while boosting protein. Mix it with a little vinegar, mustard, and a touch of maple syrup or honey for a creamy, tangy flavor.
• Vinaigrette-Based Dressing: A tangy dressing made with olive oil, apple cider vinegar, and herbs completely eliminates the need for mayo, offering a lighter, refreshing take on slaw.
• Asian-Inspired Dressing: For a different flavor profile, a dressing with rice vinegar, sesame oil, and a dash of soy sauce is a vibrant, healthy choice.

Homemade vs. Store-Bought: A Nutritional Comparison

There is a significant nutritional difference between homemade and pre-packaged coleslaw, with homemade giving you complete control over the ingredients and quality.

Feature	Traditional Store-Bought Coleslaw	Healthy Homemade Coleslaw
Calories	Often high, around 150-200+ per 100g	Much lower, can be under 100 per 100g
Fat	High fat content due to mayo; includes saturated fats	Low fat, especially with yogurt or vinaigrette dressings
Sugar	Often contains added sugars and high-fructose corn syrup	Sweetness is controlled; can use natural alternatives like honey or maple syrup
Sodium	Can be high due to preservatives and sauces	Low sodium; salt can be added to taste
Ingredients	May contain preservatives and stabilizers	Fresh, whole, and unprocessed ingredients

How to Make Healthy Coleslaw at Home

Creating a healthy coleslaw is simple and quick. The key is to start with fresh vegetables and choose your dressing wisely. A great option is a yogurt-based dressing.

Ingredients for a Healthy Yogurt-Based Slaw

• 1/2 head green cabbage, shredded
• 1/4 head red cabbage, shredded
• 2 large carrots, shredded
• 1/2 cup plain Greek yogurt (full-fat or low-fat)
• 2 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tbsp honey or maple syrup (or to taste)
• 1/2 tsp celery seeds
• Salt and pepper to taste

Instructions

1. Combine the shredded cabbages and carrots in a large bowl. For extra flavor, you can add other vegetables like bell peppers or onions.
2. In a separate small bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, sweetener, celery seeds, salt, and pepper until smooth.
3. Pour the dressing over the vegetables and toss until everything is evenly coated.
4. For best results, let the slaw chill in the refrigerator for at least 30 minutes to allow the flavors to meld. You can also add toasted seeds or nuts for extra texture and healthy fats.

Conclusion: Coleslaw Can Be a Very Healthy Side

The perception of coleslaw as an unhealthy side is a myth based on the traditional, calorie-laden dressing. When prepared at home with a light, fresh dressing, coleslaw is a nutrient-dense dish packed with vitamins, fiber, and antioxidants. It's an excellent way to incorporate more raw vegetables into your diet, support gut health, and manage weight. By choosing a yogurt-based or vinaigrette dressing and controlling the ingredients, coleslaw can be a vibrant, refreshing, and genuinely healthy addition to any meal.

For more information on the health benefits of cruciferous vegetables, visit the Healthline article on the topic.

How to Adapt Coleslaw for Different Diets

Whether you're following a low-carb, vegan, or paleo diet, coleslaw can be adapted to fit your needs:

• Vegan: Use vegan mayonnaise, cashew cream, or a vinaigrette for the dressing instead of dairy products.
• Low-Carb: Opt for a low-carb sweetener or skip it entirely. The vegetable base is naturally low in carbs.
• Paleo: Create a dressing with homemade mayo (made with approved oils like avocado oil) or a simple vinaigrette.

The Freshness Advantage of Homemade Coleslaw

Beyond the ingredients, making your own coleslaw ensures maximum freshness and flavor. Pre-packaged versions can often taste tired or have a strong, acidic flavor from preservatives. A homemade slaw, made with crisp vegetables and a vibrant dressing, is incomparably better in both taste and nutritional value. It's a simple, cost-effective way to enjoy a classic side dish without the health compromises.

Expanding Your Coleslaw Flavor Profile

Coleslaw doesn't have to be limited to the classic cabbage and carrot mix. Experiment with other fresh ingredients to boost both flavor and nutrients:

• Apples or Pineapple: Add a touch of natural sweetness and extra crunch.
• Bell Peppers or Onions: Introduce more color and flavor complexity.
• Fresh Herbs: Dill, parsley, or cilantro can brighten the flavor profile.
• Nuts or Seeds: Toasted sunflower seeds, walnuts, or pecans add healthy fats and a toasted, crunchy texture.

By taking control of the dressing and getting creative with your ingredients, you can confidently call coleslaw a healthy side dish.

Frequently Asked Questions

Why is store-bought coleslaw often considered unhealthy?

Store-bought coleslaw often uses a creamy dressing that is high in calories, fat, and added sugar, along with high levels of sodium and preservatives to extend its shelf life.

What is a healthy alternative to a mayonnaise-based dressing?

Healthy alternatives include plain Greek yogurt, a vinaigrette made with apple cider vinegar and olive oil, or a cashew cream base for a creamy, dairy-free option.

Does the type of cabbage matter for the health benefits?

Both green and red cabbage are nutritious, but red cabbage contains additional anthocyanin antioxidants that have heart-healthy properties.

Can coleslaw help with weight management?

Yes, a homemade coleslaw with a light dressing can be an excellent low-calorie, high-fiber side dish that promotes fullness and aids in weight management.

Is coleslaw good for gut health?

The high fiber content in the cabbage and carrots, combined with optional additions like apple cider vinegar, can support digestion and promote a healthy gut microbiome.

How can I reduce the calories in my coleslaw?

To reduce calories, swap mayonnaise for Greek yogurt or a vinegar-based dressing, control the amount of added sugar, and increase the vegetable-to-dressing ratio.

Can I add other vegetables to coleslaw to make it healthier?

Absolutely. Adding a variety of colorful vegetables like red onion, bell peppers, or even apple adds extra vitamins, minerals, and flavor.