Yes, coleslaw can be good for weight loss because cabbage is low in calories and high in fiber, but it depends heavily on the dressing; traditional heavy, sugary, or mayo-based dressings add significant calories, while lighter, yogurt-based, or vinaigrette dressings keep it weight-loss friendly by boosting nutrients and satiety. To make it weight-loss friendly, make it at home with less mayo, use Greek yogurt, lemon, or vinegar, and watch your portion sizes.
In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine. 2. Transfer slaw to a plastic food storage bag and chill at least 4 hours before serving; slaw keeps up to 3 days.
There are benefits to eating cabbage and carrots, the main components of coleslaw. And yes, eating these vegetables are low-fat. They're also high in fibre, minerals and vitamins, so that's a good choice on practically any eating plan.
Nutritional benefits of coleslaw
This breakdown is based on a standard shop-bought coleslaw made with cabbage, carrots, onions and mayonnaise. A 100g serving (about 2 heaped tbsp) contains approximately: 173 calories.
The BEST healthy coleslaw made with fresh red cabbage, carrots, cilantro, and a kick of heat from jalapeño. There's no mayo or sugar, just a naturally sweet and slightly tangy dressing with a hint of pure maple syrup.
Five Weight-Loss Salad Combinations That Work
Signs of Spoilage: When to Toss It
Sour or off smell (coleslaw should smell fresh, not funky) Slimy texture. Discoloration (especially if you used red cabbage—watch for it turning gray or dull) Visible mold (obviously)
Slimming World coleslaw
While cabbage doesn't specifically target belly fat, its low-calorie and high-fiber content can support overall fat reduction. Is the cabbage soup diet effective for weight loss? The cabbage soup diet can lead to short-term weight loss, but it is not sustainable or nutritionally balanced for long-term use.
However, while a calorie deficit is central to weight management, your organs and cells need calories to carry out the necessary functions and look after your health. To lose five pounds in two weeks, you'd need to eliminate around 1,250 calories daily, according to the standard calorie deficit formula.
Sauerkraut has more iron and copper; however, cabbage is richer in vitamin K and vitamin C. Cabbage covers your daily need for vitamin K, 53% more than sauerkraut. Sauerkraut has 37 times more sodium than cabbage. Sauerkraut has 661mg of sodium, while cabbage has 18mg.
Experts Agree: This Is The Healthiest Vegetable In The World
One tablespoon of a shop-bought coleslaw, roughly 50g, can contain up to 4g of sugar. A couple of spoonfuls on your plate is equivalent to a couple of teaspoons of sugar.
Overall, coleslaw can be good for health when prepared with nutrient-rich dressings and fresh ingredients. However, store-bought or mayonnaise-heavy versions may be high in fat and sugar, so homemade coleslaw is usually the healthier choice.
The fiber found in cabbage can help improve your digestive system and promote regular bowel movements.
But I know not everyone loves mayo (texture thing for most), so I made a coleslaw with a fun mayo substitution: Greek yogurt! I love cooking with Greek yogurt because you can sub it for so much and it adds a nutrition protein punch to your recipes! This slaw is super easy to make in less than 10 minutes.
Crispy chicken, coconut shrimp, fried tofu, or any other coated protein that add unnecessary calories and, often, a dose of sugar—making your salad not so diet-friendly.
Very Low-Calorie Diet (VLCD)
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 lb (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
Cabbage itself is incredibly weight-loss friendly, but what you add to it can quickly undo the calorie advantage. Mayo-heavy coleslaw dressings and sugar-laden store-bought slaws turn a low-calorie vegetable into a calorie bomb.
Whether it's from the grocery store, a fast-food chain, or a traditional recipe, most coleslaw relies on added sugars for sweetness. This turns what should be a delicious and healthy mix of keto-friendly ingredients into an unhealthy side. KFC coleslaw, for example, has ~26 grams of net carbs per cup.