Coleslaw — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 143 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 10 g | 3.64% |
| Fiber | 2 g | 7.14% |
| Sugars | 7 g | 14% |
| Glycemic Index | 30 | - |
| Protein | 1 g | 2% |
| Sodium | 170 mg | 7.39% |
| Total Fat | 11 | 14.1% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
30
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin K, and fiber from cabbage and other vegetables, supporting overall health and well-being.
- Supports digestive health with its fiber content, promoting regular bowel movements and a healthy gut microbiome.
- Low in calories (depending on the dressing used), making it a nutritious addition to meals.
- May contain healthy fats if made with olive oil or yogurt-based dressings, which support heart health.
Health risks
- High fat content particularly in coleslaw made with mayonnaise or creamy dressings, which can contribute to increased cholesterol levels and heart disease if consumed frequently.
- High calorie content which can contribute to weight gain if consumed in large quantities or as part of a calorie-dense meal.
- High sodium content in some commercial or deli versions, which can contribute to hypertension and increased cardiovascular risks.
- Risk of foodborne illness especially if the coleslaw is not properly stored or if made with raw eggs in the dressing, which can harbor harmful bacteria.
How to choose coleslaw
Coleslaw should be crisp and vibrant, with a dressing that is creamy but not overwhelming. The vegetables should retain some crunch and be uniformly sliced. Check for a fresh, tangy scent, which indicates a good balance of ingredients.
Avoid coleslaw that appears soggy or has a sour smell, signs that it has been sitting too long. Good coleslaw should be refreshing and light, with well-balanced acidity and sweetness.
How to store coleslaw
Coleslaw should be kept in the refrigerator in an airtight container. Using a sealed container helps maintain its freshness and crispness. Properly stored coleslaw can last up to three days.
Leaving coleslaw uncovered can cause it to dry out and absorb other odors from the fridge. It's important to avoid storing it near strong-smelling foods. Ensuring it is tightly sealed helps preserve its flavor and prevents spoilage.
✅ Extra Tip
How long does it last?
Coleslaw can last for 3-5 days in the refrigerator when stored in an airtight container. For the best quality, keep it properly sealed and at a consistent refrigerator temperature.
What to do with leftovers?
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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