Coleslaw, derived from the Dutch term "koolsla" meaning cabbage salad, dates back to the 18th century. This versatile dish, often enjoyed at barbecues and potlucks, is a salad made with raw sliced or shredded cabbage and a dressing such as a vinaigrette or mayonnaise. Coleslaw is often eaten alongside burgers, barbecue foods such as ribs or chicken, in sandwiches or with fish. But is coleslaw good for you? Many people don't know about the health benefits of this famous salad.
What is Coleslaw?
Coleslaw is a salad made with raw sliced or shredded cabbage and a dressing such as a vinaigrette or mayonnaise. The term ‘coleslaw’ actually comes from the Dutch phrase ‘koolsla’, meaning ‘cabbage salad’.
You can buy ready-made coleslaw or make your own. Build on the cabbage base by adding onions, carrots, celery or apple, and make the dressing more flavourful with mustard or spices to create variety and different tastes, depending on what you are serving it with.
The Nutritional Powerhouse: Cabbage
Cabbage is a dense, leafy vegetable that comes in a variety of colors - green, white, purple and red. Cabbage, like other cruciferous vegetables, is packed with vitamins and minerals that your body craves, while remaining low in calories. Given its nutritional profile, it certainly qualifies as a superfood, but is often passed over for more trendy and fashionable items such as acai berries.
If cabbage came with a nutrition label, it would be quite impressive. Along with being low in calories, salt, and sugar, it offers some fiber and protein as well. Foods that contain fiber are an important part of a balanced diet and support a healthy digestive system. Finally, cabbage is a great source of something called antioxidants. These compounds help the body fight against what are known as free radicals -- compounds that can damage the cells. Free radicals are thought to contribute to the development of diseases such as cancer, heart disease, and diabetes.
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Cabbage, especially the red one, is a good source of potassium.
Health Benefits of Coleslaw
Coleslaw is a healthy dish that has many benefits. Explore how coleslaw, when made with fresh ingredients and a light dressing, can be a nutritious side dish that supports digestive health and overall wellness. Coleslaw is a great way to add fiber and vitamins to your diet.
Here's a breakdown of the potential health benefits:
- Rich in vitamins and minerals: Coleslaw is rich in vitamins and minerals such as Vitamin C, Vitamin K, and fiber from cabbage and other vegetables, supporting overall health and well-being. This contributes to the overall nutritional value, which is reflected in coleslaw calories per serving. A 100g serving of coleslaw provides about a quarter of your recommended daily vitamin A thanks to the cabbage and carrot content and the total recommended daily allowance of vitamin E from the plant oils found in mayonnaise. Coleslaw is an excellent source of Vitamin C, and adding shredded carrots also increases the amount of beta-carotene.
- Supports digestive health: With its fiber content, coleslaw promotes regular bowel movements and a healthy gut microbiome. This makes coleslaw for digestion an effective and tasty choice when consumed with balanced meals.
- Reduced inflammation: The antioxidants in cabbage help reduce inflammation, which is linked to heart disease. Inflammation is the way your body helps fight infection. However, chronic inflammation is thought to contribute to conditions such as heart disease and cancer.
- Reduced risk of heart disease and stroke: Cabbage also contains something called anthocyanins. Several studies have found these compounds can lower blood pressure and reduce the risk of heart attack and stroke. May keep your heart healthy.
- Improved immune system: The vitamin C found in cabbage is good for your whole body. Not only is it an antioxidant that fights free radicals, but it also helps to fight heart disease, cancer, and even the common cold. Boosts the immune system.
- Stronger bones: Cabbage is loaded with vitamin K. This important vitamin helps your body fight the breakdown of bone and improves bone strength.
- Managing diabetes:
- Contains fiber: Fiber is essential for keeping the digestive system healthy and preventing constipation.
- Low in calories: Coleslaw is low in calories (depending on the dressing used), making it a nutritious addition to meals.
- Detoxify the body:
- Aid in reducing inflammation.
- Can help to prevent cancer.
- May aid in lowering cholesterol levels.
- Can support lowering blood pressure levels.
Potential Health Risks
Learn about the potential health risks and concerns associated with coleslaw.
- High fat content: Particularly in coleslaw made with mayonnaise or creamy dressings, which can contribute to increased cholesterol levels and heart disease if consumed frequently.
- High sodium content: In some commercial or deli versions, which can contribute to hypertension and increased cardiovascular risks. When buying coleslaw, check the ingredients and make sure it doesn’t contain too much salt. It's advised that adults should consume no more than 6g of salt a day (2.4g sodium) a day. Some shop-bought coleslaws contain up to a quarter of the recommended daily allowance in just 2 tbsp (100g).
- Risk of foodborne illness: Especially if the coleslaw is not properly stored or if made with raw eggs in the dressing, which can harbor harmful bacteria.
- Cruciferous vegetables like cabbage can cause gas, bloating and diarrhea. It’s best to slowly introduce these vegetables into your diet and gradually increase your intake. If you’re on a blood thinner such as Warfarin, talk to your doctor before increasing your intake of cabbage. Be mindful of coleslaw sugar content, especially in recipes that include sweetened dressings.
Nutritional Information
Check the detailed nutritional values of coleslaw, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.
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Nutrition factsAmount per 100 gNutrients per 100 gValue% Daily Value*Carbs10 g3.64%Fiber2 g7.14%Sugars7 g14%Glycemic Index30 -Protein1 g2%Sodium170 mg7.39%Total Fat11 14.1%*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
A 100g serving (about 2 heaped tbsp) contains approximately:
- 173 calories
- 0.8g protein
- 1.2g fibre
- 16.3g fat
- 296mg sodium
- 153ug vitamin A
- 4mg vitamin E
- 156mg potassium
- 36mg calcium
- 21mg phosphorus
Coleslaw generally has a high fat content due to the mayonnaise dressing, but this is mainly unsaturated fats and you can buy lighter versions. The lighter versions will also be lower in calories.
How to Choose Coleslaw
Coleslaw should be crisp and vibrant, with a dressing that is creamy but not overwhelming. The vegetables should retain some crunch and be uniformly sliced. Check for a fresh, tangy scent, which indicates a good balance of ingredients.
Avoid coleslaw that appears soggy or has a sour smell, signs that it has been sitting too long. Good coleslaw should be refreshing and light, with well-balanced acidity and sweetness. Avoid store-bought coleslaw mixes, as they often contain preservatives and added sugars. When making coleslaw at home, use fresh and healthy ingredients like those mentioned above.
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How to Store Coleslaw
Coleslaw should be stored in the refrigerator in a tightly sealed container. Using an airtight container is essential for keeping it fresh and crunchy. When stored correctly, coleslaw can remain good for 3-5 days.
Leaving coleslaw exposed can lead to it drying out and picking up unwanted odors from the refrigerator. It's crucial to keep it away from foods with strong scents. Making sure it is securely closed helps retain its taste and prevents it from spoiling.
To keep coleslaw crisp, place a paper towel at the bottom of the airtight container to absorb excess moisture.
How Long Does Coleslaw Last?
Coleslaw can last for 3-5 days in the refrigerator when stored in an airtight container. For the best quality, keep it properly sealed and at a consistent refrigerator temperature.
Tips for Including Coleslaw in a Healthy Diet
Coleslaw is designed to be an accompaniment, so having a few tablespoons alongside a main such as grilled fish, meat or other salad ingredients means that it can easily be part of a healthy diet.
You can also make your own coleslaw, which can often be a healthier alternative to shop-bought (as long as you go easy on the mayonnaise). Alternatively, you can swap the mayonnaise for natural yogurt, sour cream or crème fraîche, which will provide the creaminess for fewer calories.
You can then try combining your own mix of thinly sliced or grated cabbage, onions, carrots, apple or celery, adding different herbs and spices (such as mustard, fennel seeds or turmeric) for extra flavour and nutritional goodness. To make a healthy coleslaw, start by using low-fat or non-fat yogurt in the dressing. You can also use vinegar or lemon juice instead of mayonnaise. Serve the coleslaw with grilled chicken or fish, or enjoy it as a side dish.
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