Coleslaw is a salad made primarily of shredded cabbage and often contains carrots, onions and other vegetables. It is commonly served as a side dish with foods like barbecue, fried chicken and hot dogs. Homemade coleslaw can have a variety of ingredients and dressings, which affects the calorie count. When watching your calorie intake, it’s important to pay attention to portion sizes of higher calorie foods like coleslaw. This article will provide a quick answer on calories in a typical portion of homemade coleslaw and more details on factors that influence the calories.
Quick Answer
A 1 cup serving of homemade coleslaw contains approximately 180-250 calories depending on the ingredients and dressing used. A typical homemade coleslaw recipe contains roughly 150-200 calories per 1 cup serving. Commercial coleslaw tends to be higher in calories with a 1 cup serving providing 200-300 calories.
Calories in Homemade Coleslaw
The calorie count of homemade coleslaw depends on the specific ingredients used in the recipe. Here are some of the factors that influence calories in coleslaw:
Type of cabbage
Coleslaw is traditionally made with green cabbage which contains 33 calories per 1 cup shredded. Using red or purple cabbage doesn’t significantly change the calorie count. Savoy cabbage has slightly more calories at 40 per cup.
Additions
Carrots are one of the most common additions to coleslaw, providing 30 calories per 1/2 cup shredded. Other typical coleslaw ingredients like onions, bell peppers and radishes contain minimal calories. Adding fruits like apple, dried cranberries or pineapple increases the calorie count.
Dressing
The dressing is where most of the calories in coleslaw come from. A simple vinaigrette of oil and vinegar has about 100 calories per 1/4 cup. Creamy mayonnaise-based dressings add 150-200 calories per 1/4 cup. Sour cream and buttermilk dressings are also higher in calories. Low-fat dressings help cut down the calories but may lack flavor.
Serving size
Pay attention to portion sizes when eating coleslaw, as the calories add up quickly. Here are the estimated calories for common serving sizes:
| Serving Size | Estimated Calories |
|---|---|
| 1/4 cup | 45-60 |
| 1/2 cup | 90-120 |
| 1 cup | 180-250 |
A single serving at a barbecue or picnic can quickly reach 1 cup or more. Sticking to smaller 1/4 to 1/2 cup portions keeps calories under control.
Comparing Homemade vs Store-Bought Coleslaw
Homemade coleslaw tends to have fewer calories and healthier ingredients compared to store-bought versions. Here is a calorie comparison of 3/4 cup serving sizes:
| Type of Coleslaw | Calories |
|---|---|
| Homemade with light dressing | 135 |
| Homemade with creamy dressing | 195 |
| KFC Coleslaw | 210 |
| Grocery store deli coleslaw | 270 |
Homemade coleslaw made with a vinaigrette or lighter dressing has the lowest calorie count. Store-bought versions tend to have more calories due to larger amounts of high calorie mayonnaise-based dressings. The grocery deli style coleslaws can contain over 300 calories per serving.
Low Calorie Coleslaw Tips
Here are some tips for lightening up your homemade coleslaw:
Choose vinegar-based dressings
Make your dressing with a vinegar base like apple cider, rice or white vinegar combined with olive oil. This reduces the calories compared to heavy cream and mayonnaise dressings.
Use Greek yogurt
Mixing in some nonfat plain Greek yogurt is an easy way to make a creamy dressing with fewer calories than mayo.
Add more vegetables
Bulk up your coleslaw with extra vegetables like shredded broccoli stems, bell peppers and zucchini to add more volume with minimal calories.
Skip the added sugar
Avoid adding sugar to your dressing, as this quickly increases the calorie count. If needed, add a small amount of honey or maple syrup.
Watch portion sizes
Stick to smaller 1/2 cup servings of coleslaw to keep calories under control. Measure servings instead of guesstimating.
Rinse cabbage before shredding
Rinsing the cabbage removes extra starch and prevents the slaw from getting soggy, meaning you can use less dressing.
Healthier Coleslaw Recipes
Here are some delicious low calorie coleslaw recipes to try:
Apple Cider Vinegar Coleslaw
Ingredients:
- 6 cups shredded green cabbage (about 1/2 medium head)
- 2 carrots, shredded
- 1/4 cup apple cider vinegar
- 1 tbsp olive oil
- 1 tsp honey
- 1/4 tsp each salt and pepper
Instructions:
- Whisk together vinegar, oil, honey and seasonings.
- Toss dressing with shredded cabbage and carrots.
- Chill coleslaw for 30 minutes before serving to allow flavors to blend.
Nutrition per 1/2 cup: 60 calories, 2g fat, 9g carbs, 2g protein
Greek Yogurt Coleslaw
Ingredients:
- 1/4 cup nonfat plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1/2 tsp dried dill
- 1/4 tsp salt
- Freshly ground pepper
- 5 cups shredded green cabbage
- 1 cup shredded carrots
Instructions:
- Whisk together yogurt, lemon juice and seasonings.
- Toss with shredded cabbage and carrots.
- Refrigerate for at least 30 minutes before serving.
Nutrition per 1/2 cup: 45 calories, 2.5g fat, 4g carbs, 2g protein
Slimmed-Down Creamy Coleslaw
Ingredients:
- 1/4 cup Greek yogurt
- 2 tbsp mayonnaise
- 1 tbsp milk
- 1 tbsp lemon juice
- 1 tsp sugar or honey
- 1/4 tsp celery seeds
- 1/4 tsp salt
- Freshly ground pepper
- 6 cups shredded cabbage
- 1 large carrot, shredded
Instructions:
- Whisk together dressing ingredients.
- Toss with shredded cabbage and carrots.
- Chill for at least 30 minutes before serving.
Nutrition per 1/2 cup: 60 calories, 3g fat, 7g carbs, 2g protein
Conclusion
A typical 1 cup serving of homemade coleslaw contains about 180-250 calories. The exact amount varies depending on the ingredients used. Homemade versions made with vinegar-based dressings tend to be lower in calories than store-bought coleslaws loaded with creamy dressings. Watch your portion sizes, stick to lighter dressings and add more vegetables to make delicious low calorie coleslaw. Trying some of the healthier recipes shared here can help you enjoy this tasty side dish without the extra calories.