Coleslaw is a delicious side dish that is often served at barbecues, picnics, and other gatherings. It typically consists of shredded cabbage mixed with a creamy dressing, usually a mayonnaise-based dressing. But how many calories are actually in a standard cup serving of coleslaw made with mayonnaise?
Quick Answer
A 1 cup serving of coleslaw with mayonnaise contains approximately 320 calories.
Detailed Answer
The number of calories in coleslaw will vary depending on the exact ingredients and amounts used in the recipe. However, most standard recipes for coleslaw with mayonnaise contain around 320 calories per 1 cup serving.
This is based on using roughly 3 cups of shredded green cabbage and 1 cup of mayonnaise to make 6 servings of coleslaw. It also accounts for small amounts of other common ingredients like carrot, onion, vinegar, sugar, salt and pepper.
Here is a breakdown of the approximate calorie counts for a standard coleslaw recipe:
- 3 cups shredded green cabbage (45 calories)
- 1 cup mayonnaise (900 calories)
- 1/2 cup shredded carrot (25 calories)
- 2 tablespoons white onion (10 calories)
- 2 tablespoons white vinegar (10 calories)
- 1 teaspoon sugar (15 calories)
- Salt and pepper to taste (~5 calories)
When divided into 6 servings of 1 cup each, this equals about 320 calories per serving.
The main sources of calories in coleslaw are the mayonnaise and cabbage. Mayonnaise contains about 100 calories per tablespoon, while cabbage provides only about 15 calories per cup when shredded. The other ingredients add small amounts of calories.
Factors That Affect Calorie Count
While a standard 1 cup serving of coleslaw with mayo is around 320 calories, there are some factors that can alter the calorie count:
- Type of mayonnaise used – Regular mayo is around 100 calories per tablespoon, while light or fat-free mayo is only around 35-50 calories per tablespoon.
- Amount of mayonnaise – More mayo means more calories, while less mayo reduces the calorie count.
- Additions – Ingredients like cheese, nuts, dried fruit or creamy dressings add extra calories.
- Serving size – The calories listed are for a 1 cup serving. Consuming a larger portion would increase calories.
Nutrition Facts for Coleslaw with Mayonnaise
Here are the nutrition facts for a standard 1 cup serving of coleslaw made with mayonnaise:
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Fat | 35g |
| Saturated Fat | 5g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 320mg |
| Carbohydrates | 5g |
| Fiber | 2g |
| Sugar | 4g |
| Protein | 2g |
As you can see, the high calorie count is mostly due to the high fat content from the mayonnaise. There are 35 grams total fat, with 5 grams saturated fat. Carbohydrates, protein and fiber are low since the main ingredients are fat-based mayo and low-carb vegetables.
Ways to Make Coleslaw Lower Calorie
If you are looking for ways to lighten up your coleslaw, here are some tips:
- Use light or fat-free mayonnaise.
- Use plain Greek yogurt instead of mayo.
- Increase the amount of cabbage compared to mayo.
- Add more vegetables like shredded carrot or broccoli.
- Try apple cider vinegar and olive oil instead of mayo.
- Leave the coleslaw dressing-free or use lemon juice.
- Avoid adding extra ingredients like cheese, nuts, dried fruit.
- Enjoy it as a side to a protein like grilled chicken.
Making these simple substitutions or additions can significantly reduce the number of calories in coleslaw, while still providing satisfaction from the crunchy cabbage and creamy texture.
Health Benefits of Cabbage in Coleslaw
Although coleslaw’s high calorie and fat content come mostly from the mayonnaise, the cabbage itself provides some important nutrients and health benefits:
- Vitamin C – Raw cabbage is high in immune-boosting vitamin C. A 1 cup serving provides over 50% of the RDI.
- Vitamin K – Necessary for blood clotting, vitamin K is found in high levels in cabbage.
- Fiber – Cabbage contains insoluble fiber that promotes digestive health.
- Antioxidants – Powerful antioxidants like sulforaphane are provided by cabbage.
- Cancer prevention – Studies show certain compounds in cabbage may help lower cancer risk.
- Heart health – The vitamin K in cabbage is good for heart health and blood pressure.
So while cabbage itself is low calorie, it offers great nutrition and health benefits. The vitamins, minerals, fiber and antioxidants it provides are useful disease-fighting compounds.
Conclusion
A standard 1 cup serving of coleslaw made with mayonnaise contains about 320 calories. This is mainly attributed to the mayonnaise, which provides almost 100 calories per tablespoon. Cabbage itself is low calorie but provides beneficial nutrients like vitamin C, vitamin K and fiber. There are many ways to modify coleslaw recipes to be lower calorie, like using less mayo, trying Greek yogurt, or increasing the ratio of cabbage. While high in calories from the mayo, coleslaw can be enjoyed in moderation as part of an overall balanced diet.
