Coleslaw, fast food / restaurant
Common food
Photo: Wikipedia
Fast-food coleslaw is a creamy, crunchy salad of finely shredded cabbage and carrots tossed in a tangy, mayonnaise-based dressing. It offers a cool, refreshing contrast to hot, savory dishes like fried chicken or barbecue. Nutritionally, it's a source of fiber and vitamin K, but its calorie and fat content come almost entirely from the rich dressing.
Calorie split: 2% protein · 31% carbs · 67% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the creamy, tangy balance that cuts through the richness of fried or grilled meats. It's a classic, nostalgic comfort food that completes a traditional American barbecue or picnic plate.
⚠️ Watch-outs & how to enjoy it better
The high fat and sugar content from the dressing can make it a calorie-dense side, potentially causing blood-sugar spikes. To counteract this, consider a smaller portion and pair it with a lean protein like grilled chicken or fish. Those watching sodium should be aware that restaurant versions can be salty; look for vinegar-based slaws as a lighter alternative.
Key benefits
- Provides dietary fiber from cabbage and carrots
- Contains vitamin K from cruciferous vegetables
- Offers a crunchy, low-effort vegetable side
- Acts as a palate cleanser with rich, fatty foods
- Typically contains no cholesterol
🍽️ 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 Northern European roots before becoming a staple in American cuisine.
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 159 kcal |
| Protein | 0.88 g |
| Total lipid (fat) | 11.8 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 9.5 g |
| Calcium, Ca | 34.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 25.0 mg |
| Potassium, K | 153 mg |
| Sodium, Na | 221 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 13.7 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.28 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 8.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 456 ug |
| Carotene, alpha | 262 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 4.0 ug |
| Lutein + zeaxanthin | 67.0 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 79.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.52 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.9 g |
| PUFA 18:2 | 6.0 g |
| PUFA 18:3 | 0.88 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 8.0 mg |
Amino acid profile (per 100g)
Estimated from APPLEBEE'S, coleslaw — USDA does not publish this profile for Coleslaw.
| 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 coleslaw healthy?
It can be part of a balanced diet. The cabbage and carrots provide fiber and vitamins, but the traditional creamy dressing is high in fat and calories. Opting for a vinegar-based slaw or a lighter dressing makes it a healthier choice.
Why is my homemade coleslaw watery?
Cabbage naturally releases water when mixed with salt. To prevent a watery slaw, salt the shredded cabbage and let it sit for 30 minutes, then rinse and pat thoroughly dry before adding the dressing.
Can I make coleslaw without mayonnaise?
Absolutely. A popular alternative is a vinegar-based dressing using apple cider vinegar, a touch of sugar, and oil. Mustard or yogurt-based dressings also create a tangy, lighter version.
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 1.59 kcal/g · 2% calories from protein · 1.9 g fiber · 9.5 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: 1.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.