April 17, 2024

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Is coleslaw nutritious? Nutrition information and recipes

Is coleslaw wholesome? This issue could possibly have crossed your head whilst experiencing the popular dish manufactured with cabbages, carrots and mayonnaise. This dish originated in the Netherlands in the 18th century.

Coleslaw is usually enjoyed as a sandwich filling, as a sidedish with meat, and as a salad way too. In this short article, we will evaluate the nutritional specifics of this dish and establish no matter whether its nutritional content helps make coleslaw healthy.

Is coleslaw great for you?

Coleslaw can be mixed with other vegetables to make a salad, (Image via Unsplash/Tania Melnyczuk)
Coleslaw can be combined with other veggies to make a salad, (Graphic by means of Unsplash/Tania Melnyczuk)

There are unique sorts of coleslaw readily available. The next table reveals the dietary price of coleslaw produced with cabbage, carrots, onions and mayonnaise. Quite a few nutrition that make coleslaw healthy are reviewed below.

A 100-gram serving has the pursuing nutrients that make coleslaw healthful:

  • 173 energy
  • .8 grams protein
  • 1.2 grams fiber
  • 16.3 grams excess fat
  • 296 mg sodium
  • 153 ug vitamin A
  • 4 mg vitamin E
  • 156 mg potassium
  • 36 mg calcium
  • 21 mg phosphorus

Coleslaw has a large amount of excess fat due to the mayonnaise dressing. Minimal-fat variations are also available presently, even though, as minimal-calorie and keto-welcoming coleslaws have received reputation just lately.

A 100-gram serving of coleslaw presents vitamin A (in the variety of beta-carotene) from the cabbage and carrot in it. Vitamin E (tocopherols) is contributed by the oils current in mayonnaise. These nutrition the natural way make coleslaw nutritious.

While getting readymade coleslaw, carefully study the components list and nutritional information desk for foods additives. In addition, make sure that the product or service won’t comprise too substantially salt if you are on a low-sodium diet.

Balanced coleslaw recipe

Right here, we carry you an easy, uncomplicated and simple recipe for coleslaw that you can effortlessly prepare at property with freshly sourced elements devoid of employing preservatives or food items additives.

You can also modify the excess fat and calorie articles and make your coleslaw balanced. Let’s get begun:


  • 1 medium cabbage, shredded
  • 3 medium carrots, peeled and shredded
  • 1/2 cup contemporary parsley leaves, coarsely chopped
  • 1 cup (170 grams) of mayonnaise, selfmade most well-liked
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons Dijon mustard or any other mustard of desire
  • 1 teaspoon celery seeds
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon refreshing floor black pepper
  • 1-2 teaspoons sugar or honey, optional for sweetness


  • Spot the shredded cabbage in a substantial mixing bowl.
  • Insert the shredded carrot and parsley to the cabbage, and toss the mixture.
  • In a different bowl, combine the mayonnaise, vinegar, mustard, celery seeds, salt and pepper with each other. Regulate the seasoning as sought after. You can decrease or boost the quantities of vinegar, salt and sugar as expected.
  • Pour two-thirds of the dressing into the combination, and stir nicely.
  • If the coleslaw is much too dry, add a minimal more of the dressing. Permit it sit in the fridge for about an hour for much better taste and taste.

Keto way to make your coleslaw healthful

Carrots make coleslaw healthy, (Image via Unsplash/Gabriel Gurrola)
Carrots make coleslaw healthful, (Image by way of Unsplash/Gabriel Gurrola)

If you happen to be next a small-carb diet plan, you can check out out this remarkable recipe to make your coleslaw healthy and get rid of weight at the similar time.


  • 4 cups shredded cabbage and carrots
  • 1/4 cup of Mayonnaise
  • 2 tbsp Apple cider vinegar
  • 1 tbsp powdered Erythritol
  • 1 tsp Celery seed
  • Sea salt
  • Black pepper


  • Choose the shredded cabbage and carrot mix in a big bowl.
  • In a modest bowl, whisk with each other the mayonnaise, apple cider vinegar, erythritol and celery seed. Incorporate sea salt and black pepper to flavor.
  • Pour the dressing into the shredded cabbage and carrot mix, and toss perfectly to coat.
  • Refrigerate the coleslaw for at minimum an hour for far better taste and texture. Provide chilled.

Synthetic sweeteners like stevia and erythritol can lower your all round calorie and carb consumption, creating your coleslaw wholesome devoid of hampering your weight decline journey.

Indranil Biswas is a nutritionist and own coach with a diploma in dietetics and individual instruction with a specialization in sports nutrition and strength coaching.

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