Coleslaw is a creamy cabbage salad that is often served as a side dish with fried chicken, sandwiches, and other meals. Popeyes is a popular fast food restaurant chain that offers coleslaw as one of the side options with their fried chicken meals.
Calories in Popeyes Coleslaw
According to the Popeyes website nutrition information, a small serving of their regular coleslaw contains the following calories and nutrients:
| Serving Size | 85g |
| Calories | 140 |
| Total Fat | 12g |
| Saturated Fat | 2.5g |
| Trans Fat | 0g |
| Cholesterol | 5mg |
| Sodium | 230mg |
| Total Carbohydrate | 12g |
| Dietary Fiber | 2g |
| Sugars | 9g |
| Protein | 1g |
So a small order of Popeyes coleslaw contains 140 calories. This is based on the standard serving size of 85g or about 1/2 cup.
Nutritional Breakdown
Let’s take a closer look at the nutritional contents of Popeyes small coleslaw:
Total Fat
There are 12g of total fat in a small serving. The majority of this comes from added oils and mayonnaise used to make the creamy coleslaw dressing. The saturated fat content is 2.5g, coming mainly from the small amount of dairy ingredients.
Carbohydrates
A small serving provides 12g of carbs, which includes 2g of fiber and 9g of sugars. The fiber comes from the cabbage itself, while the sugars are added to the dressing ingredients.
Protein
There is 1g of protein in a small coleslaw. This comes mostly from the milk and eggs used to make the mayonnaise-based dressing.
Sodium
Popeyes coleslaw contains 230mg of sodium per small serving. This comes from the salt and preservatives added to enhance flavor and prolong freshness.
Coleslaw Ingredients
According to the Popeyes website, their coleslaw is made with the following ingredients:
- Cabbage
- Carrots
- Soybean Oil
- Water
- Vinegar
- Sugar
- Salt
- Egg Yolks
- Xanthan Gum
- Potassium Sorbate and Sodium Benzoate (Preservatives)
- Natural Flavors
- Polysorbate 60
- Extractives of Turmeric and Extractives of Annatto (For Color)
The main ingredients are the cabbage and carrots, which make up the vegetable base. Soybean oil, eggs, and dairy are used to make the creamy mayonnaise-like dressing. Additional ingredients like sugar, vinegar, salt, and preservatives are also added for flavor, texture, and freshness.
Comparing Popeyes Coleslaw to Other Fast Food Chains
How does Popeyes coleslaw nutrition compare to coleslaw from other popular fast food chains?
Popeyes vs KFC
| Nutrition Facts | Popeyes (small) | KFC (small) |
|---|---|---|
| Calories | 140 | 160 |
| Total Fat | 12g | 14g |
| Carbohydrates | 12g | 11g |
| Sodium | 230mg | 170mg |
KFC’s small coleslaw has slightly higher calories and fat than Popeyes. Popeyes has a bit more carbs while KFC is lower in sodium.
Popeyes vs Chick-fil-A
| Nutrition Facts | Popeyes (small) | Chick-fil-A (small) |
|---|---|---|
| Calories | 140 | 140 |
| Total Fat | 12g | 11g |
| Carbohydrates | 12g | 13g |
| Sodium | 230mg | 260mg |
Chick-fil-A’s coleslaw is almost identical in calories and fat. It has slightly higher carbs and sodium compared to Popeyes.
Popeyes vs McDonald’s
| Nutrition Facts | Popeyes (small) | McDonald’s (small) |
|---|---|---|
| Calories | 140 | 150 |
| Total Fat | 12g | 12g |
| Carbohydrates | 12g | 14g |
| Sodium | 230mg | 300mg |
McDonald’s has slightly higher calories, carbs, and especially sodium compared to Popeyes coleslaw per small serving.
Popeyes vs Burger King
| Nutrition Facts | Popeyes (small) | Burger King (small) |
|---|---|---|
| Calories | 140 | 160 |
| Total Fat | 12g | 14g |
| Carbohydrates | 12g | 10g |
| Sodium | 230mg | 300mg |
Burger King has more calories, fat, and sodium compared to Popeyes for a small coleslaw serving. But Popeyes has higher carbs than Burger King.
Is Popeyes Coleslaw Healthy?
Compared to some other fast food options, Popeyes coleslaw can be a relatively healthy side dish choice when ordering fried chicken or sandwiches. Here are some factors to consider:
Benefits
- Provides fiber from cabbage and carrots
- Contains vitamins and minerals from vegetables
- Relatively low in calories for a side item
- Can help increase vegetable intake
- Adds flavor and crunch to balance out fried foods
- No trans fat according to nutrition information
Downsides
- High in sodium, 23% Daily Value per small serving
- Contains added sugars from dressing ingredients
- Includes preservatives and stabilizers
- Oil and mayonnaise can make it high in fat for the serving size
Overall, Popeyes coleslaw can be an okay option for increasing vegetable intake and adding flavor to a meal. But the sodium, oil, and added sugar content may be concerning for some. Eating it in moderation is best.
How to Make Healthier Coleslaw
You can modify coleslaw at home to create a healthier version if you want to reduce calories, fat, sugar, or sodium:
- Use reduced-fat mayonnaise or plain Greek yogurt for the dressing base
- Flavor with lemon juice, vinegar, mustard, etc. instead of added sugar
- Add other shredded veggies like broccoli, kale or Brussels sprouts for extra nutrition
- Use less oil or choose healthier oils like olive or avocado oil
- Leave dressing on the side to control how much you use
- Skip added salt and flavor with herbs and spices instead
With some simple substitutions and additions, you can make coleslaw a nutritious low-calorie complement to any meal.
Conclusion
A small order of Popeyes classic coleslaw contains about 140 calories and 12g of fat according to the nutrition information provided. It gets a reasonable amount of its calories from the cabbage and carrot base, and the rest from the oil, eggs, and dairy used to make the creamy dressing.
Popeyes coleslaw has slightly fewer calories than some other fast food chain versions. But it tends to be higher in sodium. Overall, it can make a decent option for adding some vegetables to a fried chicken meal, though the sodium and added sugar content are downsides to consider.
Making your own healthy modifications at home can transform coleslaw into a nutritious low-calorie side dish. But when dining at Popeyes, a small portion of their classic coleslaw can be a fine choice when watching your calorie intake.
