Why Most Supermarket Coleslaw Is Not Keto-Friendly
For those on a ketogenic diet, keeping a close eye on carbohydrate intake is essential. While the primary ingredients of coleslaw—shredded cabbage and carrots—are low in carbs, the dressing used in most pre-packaged, supermarket-ready versions is the main culprit. These dressings are often loaded with hidden sugars, high-carb thickeners, and processed vegetable oils that can quickly derail your macro goals. For example, nutritional information for a Coles brand coleslaw shows 8.6g of sugar per 100g, which is a significant amount that will spike your blood sugar and knock you out of ketosis.
The most common non-keto ingredients found in these dressings include:
- Sugar: Added to provide the traditional sweet and tangy flavor. This is the biggest obstacle for keto dieters.
- Canola Oil: Many dressings use canola oil as a base, which some keto purists prefer to avoid due to its high omega-6 fatty acid content and processed nature.
- Maltodextrin and Other Fillers: These ingredients can act as thickeners and sweeteners, but they are high in carbs.
- Processed Additives: Many brands use stabilisers, thickeners, and other ultra-processed additives to improve texture and shelf life.
The Keto-Friendly Exception: Plain Coleslaw Mix
Not all supermarket coleslaw is created equal. A crucial distinction must be made between ready-to-eat coleslaw with dressing and the simple, undressed coleslaw mixes. Some supermarkets, including Coles, offer a plain mix of shredded cabbage and carrots without any added sauce. This product is an excellent keto-friendly option because it provides the low-carb vegetable base while allowing you to add your own homemade, sugar-free dressing. For example, a 200g pack of Coles Kitchen Coleslaw with just cabbage and carrot has only 3.73g of carbs per 100g, with 3.63g being natural sugars from the vegetables. This makes it perfectly suitable for a keto diet, provided you use the right dressing.
Crafting Your Own Keto-Friendly Coleslaw
Making your own coleslaw dressing is the best way to ensure it fits your keto macros. It’s a simple process that gives you complete control over the ingredients. A classic keto dressing involves a creamy base of mayonnaise combined with a keto-friendly sweetener for that touch of sweetness without the carbs.
Ingredients for a Basic Keto Coleslaw Dressing:
- Mayonnaise: Choose a keto-approved, sugar-free mayonnaise, ideally made with olive or avocado oil.
- Keto Sweetener: Powdered erythritol, monk fruit, or another preferred keto sweetener works well to replace the sugar.
- Acid: Apple cider vinegar or white wine vinegar adds the necessary tang.
- Flavorings: Season with celery seeds, salt, and pepper to taste.
Once your dressing is mixed, simply pour it over the plain coleslaw mix from the supermarket and toss to combine. This method saves you the time of shredding vegetables while eliminating the hidden sugars of pre-made versions.
Comparison: Supermarket vs. Homemade Keto Coleslaw
To highlight the significant nutritional differences, here is a comparison of a standard supermarket coleslaw, a plain mix, and a homemade keto version.
| Feature | Typical Supermarket Coleslaw | Plain Coleslaw Mix | Homemade Keto Coleslaw |
|---|---|---|---|
| Keto-Friendly? | No | Yes (undressed) | Yes |
| Carbohydrates (per 100g) | ~9g | ~3.7g | ~2g (depends on recipe) |
| Sugar (per 100g) | ~8.6g | ~3.6g | <1g (from vegetables) |
| Dressing Ingredients | Sugar, canola oil, thickeners, processed additives | None | Keto mayo, keto sweetener, vinegar, spices |
| Level of Processing | Highly Processed | Minimally Processed | Low Processed |
| Preparation Time | Ready-to-eat | Quick (just add dressing) | Quick (mix dressing and add) |
Conclusion
In conclusion, the answer to "Is supermarket coleslaw keto?" is generally no, especially when referring to the pre-dressed, ready-to-eat varieties. The high sugar content in the dressing makes it a definite no-go for anyone closely monitoring their carb intake. However, this doesn't mean you have to give up coleslaw entirely. The best and safest approach for a keto diet is to either purchase a plain, undressed coleslaw mix from the supermarket and add your own homemade, sugar-free dressing or prepare it entirely from scratch. This ensures your meal remains delicious, crunchy, and, most importantly, keeps you in ketosis.
For more great keto recipes and nutritional insights, check out this guide on making your own keto coleslaw at home from Dr. Davinah's Eats, which offers great inspiration.
