The simple question of whether coleslaw contributes to your recommended five daily portions of fruit and vegetables has a surprisingly nuanced answer. While the core ingredients—cabbage and carrots—are undoubtedly healthy vegetables, the health credentials of coleslaw can be completely transformed by its dressing.
The Difference: Homemade vs. Store-Bought
Coleslaw made at home offers complete control over the ingredients, allowing you to maximize its nutritional value. You can use a variety of vegetables and opt for healthier, lighter dressings. Conversely, pre-made, store-bought coleslaws are often loaded with high-fat, mayonnaise-based dressings and may contain added sugars and excessive salt to enhance flavor and shelf life. This can significantly detract from the health benefits of the vegetables themselves.
Homemade Coleslaw: A Nutritional Powerhouse
Creating your own coleslaw is the best way to ensure it's a legitimate contributor to your 5 a day. The base of shredded cabbage and grated carrots provides a significant amount of fiber, which is crucial for gut health and feeling full longer. Cabbage is also a fantastic source of vitamins C and K, and various antioxidants that help protect your body from cellular damage. When you replace traditional mayonnaise with a lighter dressing, such as one based on low-fat Greek yogurt, you significantly cut down on calories and saturated fat while still enjoying a creamy texture. Adding other vegetables like red onion, bell peppers, or even apple can further boost the nutritional content and add different textures and flavors. An 80g serving of a well-made homemade coleslaw can easily provide one of your five portions.
The Pitfalls of Store-Bought Coleslaw
For those relying on supermarket varieties, a closer look at the nutritional label is necessary. Many popular brands are heavy on the dressing and light on the vegetables. As the British Heart Foundation notes, some pre-made salads contain plenty of dressings high in fat and salt, but little in the way of actual vegetables. A 100g serving of typical shop-bought coleslaw can be surprisingly high in fat and sodium, sometimes contributing a significant portion of your daily recommended intake in just a small amount. While it may contain some vitamins from the vegetables and oils in the mayonnaise, the nutritional trade-off may not be worth it.
Homemade vs. Store-Bought: A Nutritional Breakdown
| Feature | Homemade Coleslaw (Yogurt-based) | Store-Bought Coleslaw (Mayonnaise-based) |
|---|---|---|
| Vegetable Content | High; full control to add more variety | Often lower; sometimes heavily diluted |
| Dressing | Low-fat yogurt, vinegar, lemon juice | High-fat mayonnaise, added sugars, salt |
| Calories | Significantly lower per serving | Can be high (approx. 173 kcal per 100g) |
| Saturated Fat | Minimal | Potentially high, depending on brand |
| Sodium | Low; controlled seasoning | Can be very high, check the label |
| Nutrients | Abundant in fiber, Vitamin C, K | Some vitamins, but less nutrient-dense per calorie |
Maximizing Your Coleslaw's '5 a Day' Potential
To ensure your coleslaw is a healthy addition to your diet, follow these simple tips:
- Make it from scratch. This is the most effective way to control the ingredients and maximize nutrient density. Use a light, yogurt-based dressing for creaminess without the heavy fat content.
- Bulk up the vegetables. Don't stop at just cabbage and carrots. Add grated apple, bell peppers, finely sliced onion, or celery for extra texture, flavor, and nutrients.
- Watch your portion size. Even with a healthy homemade coleslaw, a sensible portion size of around 80g is what you should aim for to count as one of your five portions.
- Consider a vinaigrette. For an even lighter option, skip the creamy dressing entirely and opt for a tangy vinaigrette made with apple cider vinegar and a touch of mustard.
- Check supermarket labels. If buying pre-made, look for reduced-fat versions and check the sugar and salt content on the nutrition panel. Be aware that the dressing can often contain more fat than the vegetables are worth. For a great healthy recipe idea, check out the BBC Food website, which has several excellent slaw recipes to try at home.
Conclusion
Ultimately, whether coleslaw contributes to your 5 a day is a question of ingredient choice and preparation. A mindfully made, homemade coleslaw with a lighter dressing is a great way to pack in vegetables and can confidently count as one of your daily portions. However, many mass-produced versions are high in fat, salt, and calories, undermining the benefits of the vegetables. The key is to be an informed consumer and, whenever possible, take matters into your own hands by creating your own delicious and genuinely healthy slaw.
