If you are looking for a healthy side dish or topping for your BBQ or sandwich, 1 cup (78 g) of cole slaw may be just what you need. With only 117 calories, cole slaw is a low-fat and low-calorie food that can help you feel fuller longer due to the fiber content.

Cole slaw is usually made with cabbage as the main ingredient, which is packed with beneficial nutrients such as vitamin C, K, and B6. The dressing typically consists of vinegar, mayonnaise, or sour cream, which adds some extra calories and fat but can be adjusted to fit your dietary needs.

In this article, we'll delve into the ingredients, nutritional value, health benefits, and various recipes and serving sizes for cole slaw. We’ll also discuss whether it is good or bad for you and analyze some of the common variations of this classic side dish.

What is Cole Slaw?

Cole slaw is a type of salad that usually contains finely chopped cabbage and a dressing. It is believed to have originated from Dutch cuisine in the 18th century and was then introduced into America. Cole slaw has since become a popular side dish as well as a topping for sandwiches and burgers. In addition to cabbage, other vegetables such as carrots and onions are sometimes added to cole slaw. The dressing can be made with mayonnaise, vinegar, sour cream, yogurt, or a combination of these ingredients. Some recipes also include sugar, mustard, or a variety of herbs and spices for added flavor.

What are the ingredients in Cole Slaw?

The typical ingredients in cole slaw include cabbage, carrots, onions, and a dressing. Cabbage is low in calories and high in fiber, vitamin C, K, and B6. Carrots are also low in calories and provide vitamin A and K. Red onions are a good source of antioxidants and have anti-inflammatory properties. The dressing can vary but often includes mayonnaise, vinegar or sour cream.

How many calories are in Cole Slaw?

Cole slaw is generally considered to be a low-calorie food, with about 117 calories in 1 cup (78 g) of the typical recipe. However, the calorie count can vary depending on the specific recipe and portion size. The dressing is usually the main source of calories in cole slaw, so using a lighter version or reducing the amount of dressing can lower the calorie count.

What are the health benefits of Cole Slaw?

Cole slaw can be a nutritious side dish or topping due to the beneficial nutrients found in cabbage and other vegetables. Cabbage is a cruciferous vegetable that has been linked to a reduced risk of cancer and heart disease. It is also high in fiber, which can aid in digestion and help you feel full longer. Carrots provide vitamin A, which is important for eye health, and red onions are a good source of antioxidants. Additionally, the vinegar in the dressing of cole slaw can help regulate blood sugar levels and aid in weight loss. The mayonnaise or sour cream can add some healthy fats to your diet, but should be consumed in moderation.

Is Cole Slaw good or bad for you?

Cole slaw can be a healthy side dish or topping when made with the right ingredients. Cabbage and other vegetables provide essential nutrients and fiber, while the dressing can add some healthy fats and flavor. However, some recipes may include excessive amounts of sugar, salt, or unhealthy fats, which can negate the health benefits. Additionally, if you have dietary restrictions or allergies, cole slaw may not be the right choice for you. Make sure to check the ingredients and consult with a healthcare professional if you have any concerns.

What are some Cole Slaw recipes?

There are many variations of cole slaw recipes, from the classic creamy version to the lighter and tangier versions with vinegar or citrus dressing. Here is a simple recipe for classic cole slaw: combine shredded cabbage, carrots, and onions in a bowl. In a separate bowl, mix together mayonnaise, vinegar, sugar, and salt, then pour over the vegetables and toss to combine. Refrigerate for at least 30 minutes or until ready to serve. For a healthier version, try using Greek yogurt instead of mayonnaise or sour cream, or experiment with different types of vinegar or citrus juices for the dressing.

How to make homemade Cole Slaw?

Making cole slaw from scratch is easy and can be customized to fit your taste preferences. To start, shred 4 cups (340 g) of cabbage and grate 1 large carrot and 1 small onion. Combine the vegetables in a bowl. In a separate bowl, whisk together 1/4 cup (60 ml) of mayonnaise, 1 tbsp (15 ml) of apple cider vinegar, 1 tbsp (15 ml) of honey, and a pinch of salt and pepper. Pour the dressing over the vegetables and toss to combine. Chill in the fridge for at least 30 minutes before serving. You can add other ingredients to your homemade cole slaw as desired, such as chopped apples, raisins, or nuts for extra texture and flavor.

What are the variations of Cole Slaw?

There are many variations of cole slaw, each offering a unique flavor and texture. One variation is the vinegar-based cole slaw, which uses apple cider vinegar or rice vinegar instead of mayonnaise. This produces a tangier and lighter side dish. Another variation is the Asian-style cole slaw, which includes soy sauce, sesame oil, and ginger for an exotic twist. Other variations of cole slaw include spicy cole slaw with jalapenos or sriracha, creamy dill cole slaw, and sweet and sour cole slaw. Experiment with different ingredients and dressings to find your favorite variation.

What are the serving sizes for Cole Slaw?

The typical serving size for cole slaw is about 1/2 cup (39 g). However, this can vary depending on the recipe and portion size. If you are using cole slaw as a topping for a sandwich or burger, a smaller portion may be appropriate. As a side dish, you may want to serve a larger portion. Depending on your dietary needs and calorie goals, you can adjust the serving size and dressing to fit your requirements.

Where to find Cole Slaw?

Cole slaw is a common side dish or topping that can be found in many restaurants and fast food chains. It is also easy to make at home with a few simple ingredients. You can find pre-made cole slaw in the deli section of most grocery stores or make your own with fresh ingredients from the produce section. Cole slaw is a versatile and delicious addition to any meal, and can be a healthy option when made with nutritious ingredients and a light dressing.