Coleslaw is a popular side dish that goes well with burgers, sandwiches, and other savory dishes. A serving size of coleslaw mix prepared with mayo is 200 calories. In this article, we'll explore the nutritional content, health benefits, and calorie alternatives of coleslaw to help you make informed choices about your diet.

Coleslaw mix prepared with mayo is a good source of dietary fiber and vitamin C. One serving contains 3 grams of dietary fiber and 28 milligrams of vitamin C. It also provides small amounts of other essential vitamins and minerals like potassium, calcium, and iron. However, this dish is high in fat, cholesterol, and sodium, which can be harmful in excess.

In this article, we'll offer some tips on how to make coleslaw healthier and control your portion sizes. We'll also discuss whether coleslaw can be a good diet food and share some creative ways to incorporate it into your meal plan.

Nutritional Content of Coleslaw Mix Prepared with Mayo

Coleslaw mix prepared with mayo can be a nutritious addition to your diet, as it contains fiber, vitamin C, and other essential vitamins and minerals. However, it is also high in fat, cholesterol, and sodium, which can be harmful in excess. One serving size of coleslaw mix prepared with mayo (1 cup or 150 grams) contains approximately 200 calories, 16 grams of fat, 200 milligrams of sodium, and 10 grams of sugar. It also provides 3 grams of dietary fiber, 28 milligrams of vitamin C, 164 milligrams of potassium, 93 milligrams of calcium, and 0.8 milligrams of iron.

Mayo-based Coleslaw Recipe

To make your own mayo-based coleslaw, you'll need the following ingredients: - 1 cup of coleslaw mix (shredded cabbage and carrots) - 2 tablespoons of mayonnaise, 1 tablespoon of apple cider vinegar, 1 teaspoon of honey, and a pinch of salt and black pepper.

Health Benefits of Coleslaw

Coleslaw can provide several health benefits when consumed in moderation. Some potential benefits of eating coleslaw may include: - providing dietary fiber and essential vitamins and minerals, supporting digestive health, and helping with weight management when consumed as part of a balanced diet.

Is Coleslaw a Good Diet Food?

Coleslaw can be a good diet food when made with healthier ingredients and consumed in moderation. To make coleslaw healthier, you can: - use Greek yogurt instead of mayonnaise, add more vegetables and fruits, reduce the amount of sugar or use natural sweeteners, and avoid adding high-fat or high-calorie toppings like bacon bits or cheese.

Low-Calorie Coleslaw Alternatives

If you're watching your calorie intake, you can try some low-calorie alternatives to traditional coleslaw, such as: - vinegar-based coleslaw, which is lower in fat and calories and often contains fewer sugars than mayo-based coleslaw. - broccoli slaw, which is made with shredded broccoli stems and can provide more fiber and nutrients than cabbage-based coleslaw.

How to Make Coleslaw Healthier

To make coleslaw healthier, you can: - use Greek yogurt instead of mayonnaise for a lower-fat and higher-protein dressing. - add more vegetables and fruits like shredded carrots, celery, apples, or raisins for more fiber and nutrients.

Calories in Homemade Coleslaw vs Store-bought

Homemade coleslaw is often lower in calories, fat, and sodium than store-bought coleslaw, which can be loaded with additives, preservatives, and unhealthy oils or sweeteners. To reduce the calories in coleslaw, you can: - skip the high-calorie or high-fat toppings like croutons, bacon bits, or cheese, and use more herbs or spices for flavor instead.

How to Control Portion Sizes of Coleslaw

To control your portion sizes of coleslaw, you can: - measure out a serving size of coleslaw mix (1 cup or 150 grams) before adding any dressing or toppings. - limit your intake of coleslaw to one serving per meal, and pair it with lean protein and whole grains for a balanced and satisfying meal.

Coleslaw as a Side Dish or Main Course?

Coleslaw can be served as a side dish or a main course, depending on how it's prepared and what it's paired with. If you're using coleslaw as a side dish, consider pairing it with lean protein like grilled chicken or fish, and a whole grain like quinoa, brown rice, or whole wheat bread. If you're using coleslaw as a main course, you can add more protein and fiber by including ingredients like chickpeas, black beans, tofu, or grilled vegetables.

How to Incorporate Coleslaw into Your Meal Plan

Coleslaw can be a versatile and tasty ingredient to include in your meal plan. Here are some ideas to get you started: - add coleslaw to your tacos, sandwiches, or wraps for extra crunch and flavor. - mix coleslaw with some protein and whole grains for a quick and easy meal, such as coleslaw with grilled chicken and quinoa.