Nutrition and Calories in Coleslaw
Let us talk about the ingredients first, and know the nutrition that you get from them. The major part is cabbage. This vegetable is easily available, it is rich in vitamins and low on calories. Vitamins like A, C, K and E are found in cabbage. Cabbage is a good source of vitamin B9 too. It has a good content of minerals like sulfur, calcium, potassium and iron and is an excellent immunity booster.
Carrots are another ingredient of coleslaw. It is a major source of carotene, which helps in cell renewal. Carrots are rich in vitamins A, K, C and E, and also the B group of vitamins, especially vitamin B6 and B9. Minerals like potassium, calcium, magnesium and phosphorous are also found in carrots. Certain compounds found in carrots help the body in maximum consumption of nutrients from the foods that we eat.
The dressing mainly consists of mayonnaise. The ingredients in mayonnaise like eggs, vinegar, lime juice and spice, add nutrition like vitamin E. It also has carbohydrates, fats, sodium and sugar. Mayonnaise is high in fats, so choosing mayonnaise that is high in nutrition like, low fat, cholesterol free, vegetarian mayonnaise can save calories. There are recipes that do not contain mayonnaise. Salt and sugar are also used in the dressing. Sodium in adequate amount should be maintained in the body, but excess of this can be unhealthy. A low salt recipe is the best health option. Sugar too needs to be very less or moderate, it can give energy but also add to the calories.
We have listed the number of calories in basic coleslaw, which is made using mayonnaise, in the following table:
|Calories in Coleslaw|
|Nutrition in Coleslaw (per serving)|
|Saturated Fat||3 g|
Let us also take a look at the mineral content in this basic coleslaw recipe. To begin with, it has 22% of vitamin A and 26% vitamin C. It also gives you 2% iron and 2% calcium. To make this healthier, carrots and broccoli can be added. Red cabbage can also be used instead of the regular, it is healthier in nutrition. A no mayonnaise or low yogurt or vinegar dressing can also save the salad from fat. You can use extra virgin olive oil, instead of regular oil and mayonnaise.
Coleslaw is a delicious recipe for all the foods that go well with it as a combination. Nothing wrong with a generous dollop of coleslaw on your platter, but make sure it is not drenched in grease and fat, try a healthier version instead!