Is Coleslaw Healthier Than Lettuce? Unpacking the Nutritional Facts

November 22, 2025 •

3 min read

According to nutrition data, a 100-gram serving of green cabbage contains approximately 25 calories, while the same amount of iceberg lettuce has only about 15 calories. This calorie difference is just one of many factors to consider when asking: is coleslaw healthier than lettuce?

Quick Summary

A nutritional breakdown reveals that the healthiness of coleslaw versus lettuce depends heavily on preparation. While cabbage itself, the main ingredient in coleslaw, is more nutrient-dense than typical iceberg lettuce, the mayonnaise-based dressing often used in coleslaw can significantly increase its fat and calorie content. For a truly healthy dish, a vinaigrette dressing is a better choice.

Key Points

Cabbage is More Nutrient-Dense: The primary ingredient in coleslaw, cabbage, generally contains more fiber, vitamin C, and antioxidants than most types of lettuce.
Dressing is the Deciding Factor: Creamy, mayonnaise-based coleslaw dressings can dramatically increase the dish's fat, calories, and sodium, often making it less healthy than a simple lettuce salad.
Lighter Coleslaw is a Healthier Choice: Making coleslaw with a low-fat dressing, such as vinaigrette or Greek yogurt, can provide the superior nutrients of cabbage without the caloric drawbacks.
Lettuce is a Low-Calorie, Hydrating Option: Lettuce, particularly darker varieties like romaine, is extremely low in calories, high in water content, and an excellent source of Vitamin A.
Both Have a Place in a Healthy Diet: A well-rounded diet can incorporate both, but preparation is key. Opt for simple lettuce salads or homemade, low-fat coleslaw for the healthiest results.
Antioxidant Levels Vary: Red cabbage contains high levels of antioxidants like anthocyanins, while dark green lettuces, such as romaine, are also good sources of antioxidants.

Coleslaw vs. Lettuce: A Core Ingredient Breakdown

At its heart, the comparison between coleslaw and lettuce is a comparison between cabbage and lettuce. The crucial distinction lies in what happens after the vegetables are harvested. Lettuce is typically served raw with a simple, light dressing, while coleslaw's main ingredient is shredded cabbage mixed with a creamy, often high-fat, dressing.

The Cabbage Advantage

Cabbage, the star of any coleslaw, offers a more robust nutritional profile than many common lettuce varieties, especially iceberg.

Higher Fiber: Cabbage boasts a higher fiber content, which is beneficial for digestive health and helps promote feelings of fullness.
Richer in Vitamin C: It is a significantly better source of Vitamin C, an essential antioxidant that supports immune function.
Potent Antioxidants: Cabbage contains powerful antioxidants, such as sulforaphane, known for their anti-inflammatory properties. Red cabbage, in particular, is packed with anthocyanins, which contribute to its vibrant color and strong antioxidant effects.

The Lettuce Lowdown

Lettuce is not without its own nutritional merits, and different varieties offer different benefits.

Excellent Hydration: With a water content of over 95%, lettuce is an excellent choice for hydration.
High in Vitamin A: Darker varieties, like romaine, are particularly high in Vitamin A, which is crucial for vision and bone health.
Low in Calories: Lettuce is one of the lowest-calorie vegetables, making it a staple for weight management.

The Impact of Preparation on Health

The dressing is where coleslaw's health benefits can quickly be overshadowed. Traditional mayonnaise-based coleslaw can be high in fat and calories, turning a nutritious vegetable into a less healthy side dish. In contrast, lettuce is often dressed with a light vinaigrette, keeping the overall dish's fat and calorie count low.

Here are some of the preparation factors that can alter the healthiness of coleslaw:

Dressing: Swapping mayonnaise for a lighter alternative like a vinaigrette or Greek yogurt can significantly reduce the calorie and fat content.
Sugar: Many pre-made coleslaws and some recipes add a lot of sugar to the dressing, which is unnecessary for taste and detrimental to health.
Add-ins: Adding other vegetables like carrots and onions can boost the overall vitamin content.

Nutritional Comparison Table: Coleslaw vs. Lettuce (per 100g)

To get a clear picture, let's compare the nutritional facts of a standard mayonnaise-based coleslaw with raw romaine lettuce.


Nutrient	Creamy Coleslaw	Romaine Lettuce
Calories	~173 kcal	~8 kcal
Total Fat	~16.3g	~0g
Fiber	~1.2g	~1g
Vitamin A	153µg	>1600µg (est. from cup)
Vitamin C	~15mg	~11mg
Calcium	~36mg	~15mg
Sodium	~296mg	~3.7mg

Note: Nutritional values for coleslaw vary widely based on the dressing recipe. This table reflects a typical store-bought, mayonnaise-based version. Romaine lettuce was chosen for comparison as it is one of the more nutrient-dense lettuce types.

Making Your Coleslaw Healthier

For those who love the crunchy texture of coleslaw but want the health benefits without the extra fat and sugar, here are some tips:

DIY Dressing: Make your own dressing using plain Greek yogurt, a little olive oil, and apple cider vinegar instead of mayonnaise.
Use Colorful Cabbage: Combine green and red cabbage to maximize antioxidant content.
Add Extra Veggies: Incorporate finely shredded carrots, bell peppers, or even a few raisins for natural sweetness and extra nutrients.

Conclusion: Which is the 'Healthier' Choice?

In a head-to-head comparison of their core ingredients, cabbage is more nutrient-dense than most varieties of lettuce, especially the ubiquitous iceberg. However, the answer to the question "is coleslaw healthier than lettuce?" is not so simple. The creamy, store-bought coleslaw is almost always the less healthy option due to its high fat, calorie, and often high sugar content from the dressing. Lettuce, when prepared simply, is an extremely low-calorie, hydrating food that is especially high in Vitamin A (in darker varieties like romaine).

For the healthiest option, consider making a homemade coleslaw with a light, vinaigrette-based dressing. This will allow you to reap the significant nutritional benefits of cabbage without the added fats and sugars. Ultimately, both coleslaw and lettuce have a place in a balanced diet. The healthiest choice depends on how it is prepared and the nutritional goals you are targeting.

If you are interested in exploring other nutritious and versatile vegetable preparations, you can learn more about cruciferous vegetables and their health benefits from the National Institutes of Health (NIH).

Frequently Asked Questions

Generally, yes. Cabbage is more nutrient-dense and contains higher levels of fiber, vitamin C, and certain antioxidants than most common lettuce varieties like iceberg.

Coleslaw is often considered unhealthy because the traditional creamy dressing is made with a mayonnaise base, which is high in fat, calories, and sodium. This can outweigh the nutritional benefits of the cabbage.

To make coleslaw healthier, replace the mayonnaise with a low-fat or healthier alternative like Greek yogurt, a vinaigrette, or a citrus-based dressing. You can also add more shredded vegetables to boost its nutrient content.

Yes, the type of lettuce matters significantly. Darker, leafier varieties like romaine and red leaf lettuce are much more nutritious and contain more vitamins and antioxidants than lighter, crisp varieties like iceberg.

Cabbage, the base of coleslaw, contains more fiber than lettuce. However, the exact fiber content in coleslaw depends on the proportions of cabbage and other ingredients used.

Yes, but with careful preparation. A homemade coleslaw made with a light, low-calorie dressing can be a nutritious part of a weight-loss diet. Avoid high-calorie, store-bought versions.

Yes, raw cabbage is excellent for you. It's packed with vitamins, fiber, and beneficial plant compounds. Fermented cabbage, like sauerkraut, even offers additional probiotic benefits for gut health.