As the ketogenic diet has gained popularity, more people are wondering if premade foods like shop bought coleslaw can fit into a keto lifestyle. The ketogenic (keto) diet emphasizes low carb, high fat foods to achieve ketosis, a metabolic state where your body burns fat for fuel instead of carbs. On keto, carb intake is typically restricted to less than 50 grams per day.
The main ingredients in coleslaw are cabbage, carrots, and mayonnaise or salad dressing. Cabbage and carrots are low in carbs, so they can definitely fit into keto. The carb content comes mainly from the dressing used. Most store-bought coleslaw tends to be higher in carbs due to added sugar in the dressing.
Carb Content of Store-Bought Coleslaw
The carb count in premade coleslaw can vary greatly depending on the brand and ingredients used. Some deli-style coleslaws have around 5 grams of net carbs per serving, while others may have up to 15 grams or more per serving.
To determine if a brand of coleslaw fits your keto macros, check the nutrition label and look at the total carb content. Then, subtract grams of fiber since we don’t count those towards net carbs on keto. The remaining number will be net carbs.
For example, if a serving of coleslaw has 15 grams of total carbs and 5 grams of fiber, the net carbs would be 10 grams. That would likely be too high in carbs for most people following a strict keto diet. However, it may work for those doing more of a moderate low-carb diet.
Typical Carb Counts
Here are some estimated carb counts for typical store-bought coleslaw:
- Deli-style: 5-10 grams of net carbs per serving
- KFC Coleslaw: 11 grams of net carbs per serving
- Kraft Classic Coleslaw: 15 grams of net carbs per serving
As you can see, carb content varies widely. Classic creamy style coleslaw tends to be higher in carbs, while fresher deli varieties are lower.
Ingredients to Watch Out For
When checking labels, watch out for these high-carb ingredients commonly added to coleslaw:
- Sugar: Often added in forms like white sugar, brown sugar, or dextrose. Even a couple teaspoons can add up fast.
- Corn syrup: Adds sweetness but no nutritional value. Avoid if possible.
- Starch: Added for thickening, but starches like flour or cornstarch add carbs.
- Dried fruits: Raisins, cranberries, etc. Too high in natural sugars for keto.
Ideally, look for brands without any added sugars. Or choose options with low glycemic sweeteners like erythritol or stevia instead.
Low-Carb Dressing Options
The dressing is usually the main source of carbs in coleslaw. Low-carb options include:
- Mayonnaise: Adds creaminess without carbs. Look for varieties without added sugars.
- Sour cream: Around 2 grams of carbs per 2 tablespoon serving.
- Greek yogurt: Adds tangy flavor and only 3-4 grams net carbs per serving.
- Oil and vinegar: Jazz up vinaigrettes with low-carb ingredients like Dijon mustard.
Making your own dressing allows you to control the carb count. You can also find low-carb commercial salad dressing options.
Dressing Swaps for Store-Bought Coleslaw
If you want to buy premade coleslaw but need to reduce the carbs, try these easy swaps:
- Drain excess dressing before eating
- Rinse with water to wash away dressing
- Toss with your own keto-friendly dressing instead
Tips for Enjoying Coleslaw on Keto
Here are some tips to enjoy coleslaw without going over your carb limit:
- Read nutrition facts carefully and calculate net carbs
- Stick to 1/4-1/2 cup serving size
- Avoid added sugars in dressing
- Make your own keto coleslaw dressing
- Drain excess dressing from store-bought versions
- Substitute cabbage for higher carb sides
With some modifications, coleslaw can definitely fit into a keto eating plan. By picking the right brand and portions, you can stay in ketosis and enjoy some crunch and flavor.
Keto-Friendly Coleslaw Recipes
Making coleslaw yourself lets you control the carbs. Here are some tasty keto coleslaw recipes to try:
Keto Creamy Coleslaw
This classic recipe uses mayo and sour cream for a creamy dressing.
Ingredients:
- 6 cups shredded green cabbage
- 2 cups shredded red cabbage
- 1 cup shredded carrots
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 1 tsp celery seeds
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp pepper
Instructions:
- Mix mayo, sour cream and seasonings for dressing.
- Toss cabbage and carrots with dressing.
- Chill 1 hour before serving.
Nutrition per serving:
- Calories: 147
- Net carbs: 5g
- Fat: 14g
- Protein: 2g
Apple Cider Coleslaw
Apple cider vinegar gives this coleslaw a tangy zing.
Ingredients:
- 1 bag coleslaw mix (shredded cabbage/carrots)
- 1/2 cup olive oil
- 1/4 cup apple cider vinegar
- 1 tsp celery seeds
- 1 tsp mustard
- 1 tsp erythritol or stevia
- Salt and pepper to taste
Instructions:
- Whisk together oil, vinegar, mustard, erythritol, and seasonings.
- Pour over coleslaw mix and toss until coated.
- Let sit 10-15 minutes before serving.
Nutrition per serving:
- Calories: 163
- Net carbs: 7g
- Fat: 15g
- Protein: 1g
Asian Sesame Coleslaw Salad
Sesame oil and ginger give this coleslaw an Asian flair.
Ingredients:
- 1 bag coleslaw mix
- 3 tbsp sesame oil
- 1 tbsp rice wine vinegar
- 1 tsp minced ginger
- 2 cloves garlic, minced
- 1 tsp stevia
- 1/4 cup sliced almonds
- 2 green onions, sliced
- Sesame seeds for topping
Instructions:
- Whisk together oil, vinegar, ginger, garlic and stevia.
- Toss dressing with coleslaw mix.
- Top with almonds, green onions and sesame seeds.
Nutrition per serving:
- Calories: 163
- Net carbs: 7g
- Fat: 15g
- Protein: 3g
Potential Health Benefits
Coleslaw made with nutrient-dense ingredients offers these potential health benefits:
Provides Fiber
Cabbage and carrots give coleslaw a good dose of fiber. Fiber moves through the body undigested, promoting fullness and digestive health.
Rich in Vitamin K
Needed for proper blood clotting, vitamin K is found in abundance in leafy greens like cabbage. A 1-cup serving of cabbage boasts over 50% of your daily vitamin K needs.
Contains Antioxidants
Cruciferous vegetables like cabbage contain sulfur compounds called glucosinolates which have antioxidant properties.
Anti-Inflammatory Benefits
The antioxidants in coleslaw ingredients may help lower inflammation in the body. Chronic inflammation is linked to health issues like heart disease.
Downsides of Store-Bought Versions
While homemade coleslaw offers nutritional benefits, store-bought kinds often have negatives like:
- Added sugar increases carbs and calories
- Refined oils like soybean and canola oil
- Preservatives and artificial flavors
- Higher sodium content
Check labels and aim to pick the healthiest prepared option or make your own.
Should You Avoid Cabbage on Keto?
Some people claim you should avoid cabbage on keto due to its carb content. However, 1 cup of raw cabbage only has about 5 grams of net carbs. That’s low enough to fit into keto macros.
Unless you’re on a strict ketogenic diet of less than 20 grams of carbs per day, cabbage can be included in moderation. It provides valuable nutrition on keto with vitamins, minerals, and antioxidants.
Tips for Including Cabbage
Enjoy cabbage on keto by:
- Being mindful of portions – 1 cup is a good serving size
- Pairing with low-carb foods like chicken, eggs or fatty fish
- Eating it raw or lightly cooked to preserve nutrients
- Combining it with fattier ingredients like bacon or avocado
Other Low-Carb Coleslaw Alternatives
If you want to further reduce the carbs in coleslaw, try swapping out the cabbage for these low-carb vegetables:
Broccoli Slaw
With only 3 grams of net carbs per cup, broccoli coleslaw is keto-friendly. The mild broccoli flavor works well dressed in creamy coleslaw styles.
Zucchini Noodles
Spiralized or julienned zucchini can stand in for cabbage in coleslaw recipes. Zucchini is very low carb at around 3 grams of net carbs per cup.
Shredded Brussels Sprouts
Thinly sliced Brussels sprouts add fiber and nutrients to coleslaw with only 5 grams of net carbs per cup.
Shaved Fennel
The crisp texture of shaved fennel makes it perfect for coleslaw. 1 cup contains 7 grams of net carbs.
Jicama
This crunchy tuber has just 4 grams of net carbs per cup. Its mild flavor works well in coleslaw.
Conclusion
Shop-bought coleslaw can be included on a keto diet in small servings, but watch out for high carb counts. Making your own keto coleslaw allows you to control the ingredients. Opt for healthy fats and low or no-carb sweeteners in the dressing. Pair coleslaw with protein and fat for balanced keto meals.
