Is coleslaw high in calories? The surprising truth about this popular side

October 31, 2025 •

4 min read

While raw cabbage is naturally low in calories and high in nutrients, a traditional serving of creamy, store-bought coleslaw can contain upwards of 173 calories per 100g, primarily due to its mayonnaise-based dressing. This raises the common question: Is coleslaw high in calories? The answer depends almost entirely on how it's prepared and the ingredients used in the dressing.

Quick Summary

The calorie density of coleslaw hinges on the dressing, not the cabbage and vegetables. High-fat, store-bought mayonnaise and added sugar can make it a high-calorie side, but homemade or yogurt-based versions can be surprisingly low-calorie and nutrient-rich. Smart substitutions can transform this dish into a healthy addition to any meal.

Key Points

The Dressing is Key: The calorie and fat content of coleslaw is primarily determined by its dressing, not the vegetable base.
Homemade vs. Store-Bought: Homemade coleslaw is typically lower in calories because you can control the ingredients, unlike many store-bought versions that use high-fat mayonnaise and added sugars.
Smart Substitutions: Substituting traditional mayonnaise with plain Greek yogurt is a highly effective way to reduce calories and fat while boosting protein content.
Nutrient-Rich Base: The base of coleslaw—cabbage and carrots—is high in vitamins C, K, and fiber, and low in calories, offering significant health benefits.
Use Light Vinaigrettes: For a lighter, non-creamy alternative, a dressing made from apple cider vinegar and a small amount of oil and sweetener can be used.
Portion Control and Add-ins: Managing portion sizes and incorporating extra low-calorie vegetables like bell peppers or broccoli slaw can keep your coleslaw healthy and filling.

The Calorie Culprit: Coleslaw's Dressing

At its core, coleslaw is a salad of shredded cabbage and other vegetables like carrots, which are low in calories and packed with vitamins and fiber. The high-calorie reputation of coleslaw comes almost exclusively from its dressing. A traditional creamy dressing, laden with mayonnaise and often sweetened with sugar, can transform a healthy vegetable side into a calorie-dense dish. For example, a 100g serving of some store-bought coleslaws can contain as much as 16.3g of fat and 173 calories.

The good news is that this is entirely within your control. Homemade coleslaw allows you to swap out unhealthy ingredients for lighter, more nutritious alternatives, dramatically reducing the calorie and fat content without sacrificing flavor. Substituting high-fat mayonnaise with Greek yogurt, for instance, can significantly cut calories while adding a boost of protein.

Homemade vs. Store-Bought: A Nutritional Comparison

There is a huge variance in the nutritional value of coleslaw depending on whether it is prepared at home or purchased pre-made. Commercial brands often add extra sugars and fats for flavor and shelf stability, leading to a much higher calorie count than a version made with fresh ingredients. The U.S. Department of Agriculture (USDA) confirms that commercially prepared coleslaw generally has a higher calorie count compared to homemade versions.

Homemade Coleslaw: The Healthier Choice

Making your own coleslaw offers several advantages. You control every ingredient, from the type of fat used to the amount of sugar. You can opt for a lighter dressing using low-fat mayonnaise, Greek yogurt, or even a simple vinaigrette. A homemade recipe using a Greek yogurt-based dressing can be as low as 70-90 calories per cup, compared to a potentially much higher calorie count for a store-bought version. Homemade versions are also free from the added preservatives found in many commercial products.

The Health Benefits of Coleslaw's Base Ingredients

The cabbage and carrots that form the foundation of coleslaw are nutritional powerhouses. Cabbage is a cruciferous vegetable rich in vitamins C and K, dietary fiber, and antioxidants that have anti-inflammatory properties. Carrots are an excellent source of beta-carotene, which the body converts into vitamin A, crucial for healthy skin and vision. By focusing on these core ingredients and minimizing the heavy dressing, coleslaw becomes a truly healthy and beneficial dish.

Healthier Coleslaw Dressings and Recipe Ideas

Creating a lower-calorie coleslaw is all about smart substitutions and creative additions. Here are some popular options:

Greek Yogurt Dressing: Use plain Greek yogurt as the creamy base instead of mayonnaise. It provides a similar tangy flavor and creamy texture but is higher in protein and lower in calories and fat.
Vinaigrette Dressing: For a non-creamy alternative, a light vinaigrette made with apple cider vinegar, a touch of maple syrup or honey, and a high-quality olive oil offers a tangy, refreshing taste.
Flavor Boosters: Enhance the flavor without adding calories by incorporating fresh herbs like dill or parsley, or adding a squeeze of lemon or lime juice.

Comparison Table: Coleslaw Types


Type of Coleslaw	Estimated Calories per 1 cup serving	Key Differentiator	Impact on Health
Traditional Mayonnaise-based	150-340 calories	High-fat mayonnaise and sugar	Higher in fat, saturated fat, and sugar; can contribute to weight gain if consumed in large amounts.
Store-Bought Creamy	~160 calories (per 1/2 cup)	Often uses preservatives and high-fructose corn syrup	May contain artificial ingredients and is often high in sodium and added sugars.
Greek Yogurt-based	~70-90 calories	Replaces mayo with Greek yogurt	Lower in fat and calories, higher in protein; a healthier choice for weight management.
Vinegar-based	Varies widely (~100-200 calories)	No creamy base, uses oil and vinegar	Generally lower in saturated fat than creamy versions, but still depends on the amount of oil and sugar used.

How to Manage Coleslaw in Your Diet

For those watching their calorie intake, enjoying coleslaw is all about mindfulness and portion control. If you are dining out or buying store-bought, it’s wise to treat it as a more indulgent side dish. At home, making a healthier, lighter version is simple and effective. You can also add other vibrant, high-fiber vegetables to the mix, such as broccoli slaw, bell peppers, or radishes, to increase the nutritional value while keeping the calorie count low.

Using a serving of healthy homemade coleslaw as a topping for sandwiches, burgers, or grilled meats is a great way to add flavor and crunch without relying on heavy, fatty sauces. This makes it a versatile ingredient, not just a simple side dish.

Conclusion

In short, is coleslaw high in calories? It has the potential to be, but it doesn’t have to be. The primary factor influencing its calorie and fat content is the dressing. By opting for a homemade version with a Greek yogurt or vinaigrette base, you can enjoy a delicious, creamy, and crunchy side dish that is both nutritious and low in calories. It's a prime example of how small changes in preparation can have a big impact on a dish's nutritional profile, making it a healthy and satisfying addition to any meal plan.

For more healthy recipe ideas and substitutions, consult reliable sources like the BBC Good Food website, which provides excellent insights into preparing delicious and healthy meals.

Frequently Asked Questions

Coleslaw can be high in calories primarily due to its dressing, which is often made with large amounts of high-fat ingredients like mayonnaise and added sugars.

You can make a healthier coleslaw by replacing high-fat mayonnaise with a lower-calorie alternative like plain Greek yogurt. You can also use a light vinegar-based dressing instead of a creamy one.

No, the vegetables used in coleslaw, such as cabbage and carrots, are naturally low in calories and high in fiber and vitamins.

Yes, commercially prepared coleslaw often contains more calories than homemade versions because it may have more added fat and sugar for flavor and preservation.

Good substitutions for mayonnaise include Greek yogurt, a simple oil and vinegar dressing, or a combination of Greek yogurt and a small amount of light mayonnaise.

Yes, a low-calorie, homemade version of coleslaw can be beneficial for weight loss. Its high fiber content from the vegetables helps you feel full, and healthy versions are a great way to add nutrients to your meal.

The vegetable base of coleslaw is rich in essential nutrients like vitamin C, vitamin K, fiber, and beta-carotene (which is converted to vitamin A in the body).