If you're looking for a healthy and tasty side dish, cole slaw might be the answer. One serving of small cole slaw, which is around 113g, typically contains 170 calories. But there's more to this crunchy salad than just its calorie count.

Cole slaw is traditionally made with shredded cabbage and carrots, but other ingredients like onion, celery, and peppers can also be added. It's often dressed with mayonnaise, vinegar, or a combination of the two, which can affect its nutritional value.

In this article, we'll take a closer look at cole slaw, including its ingredients, nutritional value, and health benefits, as well as how to make it and some tips for enjoying it.

Overview of Cole Slaw

Cole slaw is a salad dish that has been around for centuries. It originated in the Netherlands, where it was known as koolsla, which means 'cabbage salad' in Dutch. It was introduced to the United States in the late 1700s by Dutch colonists. Today, cole slaw is a popular side dish that can be found in many restaurants and grocery stores. It's often served with BBQ, fried chicken, or fish, but can also be enjoyed on its own.

Ingredients in Cole Slaw

While the exact ingredients in cole slaw can vary depending on the recipe, it typically contains shredded cabbage and carrots as a base. Other ingredients that can be added include onion, celery, peppers, and even fruits like apples or raisins. The dressing used in cole slaw can also vary. Traditional recipes call for mayonnaise, but vinegar, lemon juice, or yogurt can also be used. Some recipes may also include sugar or honey to balance out the acidity.

Nutritional Value of Cole Slaw

The nutritional value of cole slaw can vary greatly depending on the ingredients and dressing used. One serving of small cole slaw, which is around 113g, typically contains 170 calories, 10g of fat, 18g of carbohydrates, and 2g of protein. Cabbage, which is the main ingredient in cole slaw, is high in fiber, vitamin C, and vitamin K. Carrots are also a good source of vitamin A. However, the mayonnaise commonly used in cole slaw can add a significant amount of calories and fat.

Serving Size of Cole Slaw

One serving of small cole slaw is around 113g, which is roughly half a cup. However, serving sizes can vary depending on the recipe or restaurant. It's important to pay attention to the serving size when calculating the nutritional value of cole slaw.

Calories in Cole Slaw

As mentioned earlier, one serving of small cole slaw, which is around 113g, typically contains 170 calories. However, the calorie count can vary depending on the recipe and dressing used. If you're watching your calorie intake, you may want to opt for a vinegar-based dressing instead of mayonnaise. You can also try making your own cole slaw at home with low-fat or fat-free ingredients.

Benefits of Eating Cole Slaw

Cole slaw can be a healthy addition to your diet when made with nutritious ingredients and dressing. Some potential benefits of eating cole slaw include:

• High in fiber: The cabbage and other vegetables in cole slaw are high in fiber, which can help promote digestive health.
• Good source of vitamins: Cabbage is high in vitamin C and vitamin K, while carrots are a good source of vitamin A.
• Low in calories: When made with a vinegar-based dressing or low-fat ingredients, cole slaw can be a low-calorie and filling side dish.

Ways to Enjoy Cole Slaw

Cole slaw can be enjoyed in a variety of ways, including:

• As a side dish: Cole slaw is a common side dish for BBQ, fried chicken, or fish.
• On a sandwich: Cole slaw can add a crunchy and creamy texture to sandwiches or burgers.
• As a topping: Try adding cole slaw on top of tacos or hot dogs for a refreshing twist.

Cole Slaw vs. Other Salads

Compared to other salads, cole slaw can be higher in calories and fat when made with mayonnaise. However, it can also be made with nutritious ingredients like cabbage and low-fat dressing, making it a healthier option. Other salads like Caesar salad or pasta salad can also be high in calories and fat depending on the dressing or ingredients used. It's important to pay attention to the nutritional value of any salad before consuming it.

How to Make Cole Slaw

Making cole slaw at home is easy and allows you to control the ingredients and nutritional value. Here's a simple recipe to try:

• Ingredients:
  • 4 cups shredded cabbage
  • 1 cup shredded carrots
  • 1/4 cup chopped onion
  • 1/4 cup chopped celery
  • 1/4 cup light mayonnaise
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
• Directions:
  • In a large bowl, mix together cabbage, carrots, onion, and celery.
  • In a small bowl, whisk together mayonnaise, vinegar, honey, salt, and pepper.
  • Pour the dressing over the cabbage mixture and toss to coat.
  • Refrigerate for at least 30 minutes before serving.

Health Concerns with Cole Slaw

One concern with cole slaw is the use of mayonnaise in traditional recipes. Mayonnaise is high in calories and fat, which can contribute to weight gain and other health issues. To make cole slaw healthier, consider using a vinegar or yogurt-based dressing instead of mayonnaise. You can also use low-fat or fat-free versions of mayonnaise to reduce the calorie and fat content.