Is Coleslaw Actually Healthy? The Surprising Truth

December 9, 2025 •

4 min read

According to nutritional data, a single 100g serving of a standard, shop-bought coleslaw can contain up to 16.3g of fat and 173 calories. While a mayonnaise-heavy preparation can be a diet trap, the foundational shredded vegetable mix is packed with vitamins and fiber, begging the question: is coleslaw actually healthy?

Quick Summary

The healthfulness of coleslaw depends on its ingredients, especially the dressing. While the cabbage and carrots provide fiber and nutrients, a heavy, store-bought mayonnaise dressing can add excess calories, fat, and sugar. Opting for homemade versions with lighter, yogurt or vinegar-based dressings is the key to creating a truly nutritious side dish.

Key Points

The dressing is key to healthiness: The nutritional value of coleslaw depends almost entirely on the dressing, with mayonnaise-based versions being high in calories and fat.
Cabbage is a nutritional powerhouse: The core ingredient, cabbage, is packed with vitamins C and K, fiber, and antioxidants that support gut health and fight inflammation.
Homemade is the healthiest option: Making coleslaw from scratch allows you to control ingredients, avoiding high sugar, fat, and sodium content found in many store-bought options.
Swap mayo for lighter alternatives: Healthy substitutions for mayonnaise include Greek yogurt, sour cream, or a simple vinaigrette made with apple cider vinegar and olive oil.
Add more veggies and flavor: Enhance the nutritional profile and flavor by adding extra vegetables like bell peppers or celery, and fresh herbs like dill or parsley.
Watch your portions: Even with a healthier dressing, portion control is important. Coleslaw is best enjoyed as a side dish rather than a main course due to its calorie density.

The Health Depends on the Dressing

When people ask, "Is coleslaw actually healthy?" the primary factor to consider isn't the cabbage, but the dressing. A classic, creamy coleslaw purchased from a supermarket is often laden with sugar, sodium, and fat from the mayonnaise. The good news is that by controlling the dressing, you can transform this popular side into a nutritious powerhouse.

The Health Benefits of the Cabbage Base

The shredded vegetables that form the foundation of coleslaw, primarily cabbage and carrots, are undeniably good for you. This nutrient-rich base offers a variety of health benefits that are often overshadowed by the dressing.

High in Vitamins: Cabbage is rich in vitamins C and K, while carrots provide beta-carotene, which the body converts to vitamin A.
Excellent Source of Fiber: Both cabbage and carrots are high in dietary fiber, which is crucial for good digestive health. Fiber helps maintain a healthy gut microbiome by acting as a prebiotic and keeps you feeling full longer, which can assist in weight management.
Packed with Antioxidants: The vibrant colors of both green and red cabbage are indicators of their rich antioxidant content. Antioxidants like vitamin C and anthocyanins help combat oxidative stress and inflammation, which are linked to chronic diseases like heart disease.

Comparing Different Coleslaw Preparations

To understand the true health potential of coleslaw, it's essential to compare the nutritional profiles of common preparations. The dressing makes all the difference.


Feature	Mayonnaise-Based Coleslaw (Store-Bought)	Vinaigrette-Based Coleslaw (Homemade)	Greek Yogurt-Based Coleslaw (Homemade)
Typical Calories	High (e.g., 173 kcal per 100g)	Low (e.g., 85 kcal per cup)	Lower than mayo (e.g., 71 kcal per cup)
Fat Content	High, often with added refined oils	Lower, uses healthier oils like olive oil	Significantly lower fat content
Sugar Content	Often contains added sugars	Can contain moderate added sugar	Lower sugar, especially with unsweetened yogurt
Sodium Content	Often high	Variable, depends on how much salt is added	Lower, can be controlled
Preparation	Processed, contains additives	Fresh, uses simple ingredients	Fresh, with added protein from yogurt

How to Make a Truly Healthy Coleslaw

Making a healthier coleslaw is simple and involves swapping the high-calorie, store-bought dressing for a lighter, homemade alternative. Here's a step-by-step guide to get you started.

Start with the best vegetables: Use a mix of green and red cabbage for a wider range of antioxidants, and add shredded carrots for beta-carotene. For extra crunch and nutrients, consider adding thinly sliced celery, onions, or even apples.
Choose a healthy dressing base: Instead of mayonnaise, use plain Greek yogurt for a creamy, high-protein alternative. You can also use a vinaigrette with olive oil and apple cider vinegar for a tangy, lighter slaw.
Use natural sweeteners: If you want a touch of sweetness, opt for a small amount of honey or maple syrup instead of refined sugar.
Boost the flavor with herbs and spices: Enhance the taste without adding calories by incorporating fresh dill, celery seeds, or a pinch of paprika.
Let the flavors meld: For the best results, chill your homemade coleslaw in the refrigerator for at least an hour before serving. This allows the vegetables to soften slightly and absorb the dressing's flavors.

Conclusion: The Final Verdict

So, is coleslaw actually healthy? Yes, it can be. The healthfulness of this side dish is not inherent in its raw ingredients, which are excellent for you, but rather in the dressing you choose. A traditional store-bought coleslaw loaded with high-fat, high-sugar mayonnaise and excess sodium can negate many of the vegetable's benefits. However, a homemade version that uses a light, yogurt or vinegar-based dressing can be a delicious, low-calorie, and nutritious addition to any meal. To make the healthiest choice, always prepare it yourself and focus on fresh ingredients and smart dressing swaps.

Healthy Coleslaw Recipe Ideas

Here are some simple ideas to make a healthier coleslaw:

Tangy Vinegar Slaw: A mix of shredded cabbage, carrots, and onions tossed in a dressing of apple cider vinegar, a dash of olive oil, and a sprinkle of celery seed.
Creamy Greek Yogurt Slaw: A combination of cabbage and carrots coated in a dressing made from plain Greek yogurt, honey, lemon juice, and Dijon mustard.
Asian-Inspired Slaw: A refreshing mix of red and green cabbage, shredded carrots, and bell peppers, tossed in a dressing of sesame oil, rice vinegar, and a touch of ginger.
Fruity Slaw: Add diced apple or crushed pineapple to a basic vinaigrette-based slaw for a sweet and tangy twist that's high in vitamins.

By focusing on the power of the produce and making smart choices about the dressing, you can enjoy a crisp, flavorful, and healthy coleslaw with confidence.

Frequently Asked Questions

Yes, coleslaw made with cabbage and carrots is a great source of dietary fiber, which promotes healthy digestion and satiety. The raw, shredded vegetables are the primary source of this fiber.

Vinegar-based coleslaw is typically much healthier, as it is lower in calories, fat, and sugar compared to the high-fat, calorie-dense, mayonnaise-based versions.

Yes, you can make a healthy creamy coleslaw by using a base of Greek yogurt instead of traditional mayonnaise. This significantly lowers the fat and calorie content while adding protein.

Store-bought coleslaw can be high in calories, unhealthy fats, and sodium, and often contains added sugars and preservatives. Excessive consumption can contribute to weight gain and increase the risk of certain health conditions.

The cabbage in coleslaw contains antioxidants that have anti-inflammatory properties. However, the anti-inflammatory benefits can be offset if the coleslaw is made with a high-sugar, high-fat dressing.

Yes, coleslaw is rich in vitamins, particularly vitamins A, C, and K, thanks to the cabbage and carrots. Vitamin C is a powerful antioxidant, and vitamin K is important for bone health.

To reduce calories, use a light dressing like a vinaigrette or Greek yogurt instead of mayonnaise. You can also increase the vegetable ratio and add more low-calorie mix-ins like celery or bell peppers.