APPLEBEE'S, coleslaw
Whole food · Restaurant Foods
Photo: Wikipedia
Applebee's coleslaw is a classic creamy side, featuring finely shredded cabbage and carrots tossed in a tangy, slightly sweet dressing. It offers a crisp, refreshing texture that contrasts with richer main dishes. Nutritionally, it's a low-calorie option, but its fat and sugar content come primarily from the mayonnaise-based dressing.
Calorie split: 3% protein · 44% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its cool, creamy crunch that cuts through the richness of barbecue, fried chicken, or sandwiches. It's a staple of American comfort food and picnic culture, offering a familiar, nostalgic flavor.
⚠️ Watch-outs & how to enjoy it better
The mayonnaise-based dressing is high in fat and often contains added sugar, which can contribute to blood sugar spikes and extra calories. For those monitoring sodium or fat intake, it's wise to enjoy a smaller portion or ask for dressing on the side to control the amount. Pairing it with a lean protein like grilled chicken can create a more balanced meal.
Key benefits
- Low in calories per 100g serving
- Provides dietary fiber from cabbage
- Contains vitamin K from cabbage
- Quick, convenient side dish
- Adds crunch and freshness to meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'coleslaw' comes from the Dutch term 'koolsla,' which literally means 'cabbage salad,' reflecting its origins in 18th-century Dutch-American cuisine.
Full nutrition (USDA data · scales with serving)
| Water | 78.2 g |
| Energy | 120 kcal |
| Energy | 501 kj |
| Protein | 0.79 g |
| Total lipid (fat) | 7.1 g |
| Ash | 0.79 g |
| Carbohydrate, by difference | 13.2 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 9.3 g |
| Sucrose | 4.6 g |
| Glucose | 2.5 g |
| Fructose | 2.2 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 178 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 13.7 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.30 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.13 mg |
| Vitamin A, RAE | 77.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 685 ug |
| Carotene, alpha | 425 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 1504 iu |
| Lycopene | 5.0 ug |
| Lutein + zeaxanthin | 53.0 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 4.0 mg |
| Tocopherol, delta | 1.4 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 65.1 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.69 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.28 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.3 g |
| MUFA 18:1 c | 1.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.8 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:2 n-6 c,c | 3.3 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.48 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.46 g |
| PUFA 18:3 n-6 c,c,c | 0.03 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.03 g |
| Leucine | 0.03 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.03 g |
| Arginine | 0.06 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.13 g |
| Glycine | 0.02 g |
| Proline | 0.01 g |
| Serine | 0.02 g |
| Hydroxyproline | 0.00 g |
FAQ
Is Applebee's coleslaw healthy?
It's a low-calorie side, but its healthiness depends on your dietary goals. The creamy dressing adds fat and sugar, so it's best enjoyed in moderation as part of a balanced meal.
What is the main ingredient in coleslaw?
The primary ingredient is finely shredded raw cabbage, often mixed with shredded carrots for color and sweetness.
Can I make a healthier version at home?
Yes. You can substitute Greek yogurt or a vinegar-based dressing for mayonnaise to reduce fat and calories while maintaining a tangy flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.20 kcal/g · 3% calories from protein · 2.8 g fiber · 9.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.