Is coleslaw keto friendly? – Calories, Nutrition and Keto Recipes
Is coleslaw Keto-Friendly?
Coleslaw can be keto-friendly or not, largely depending on the recipe used. Traditional coleslaw, made with sugar, is not keto-friendly because the sugar content makes the carb count per serving quite high. However, a modified version of coleslaw, made without any added sugars (or using keto-friendly sweeteners), is typically considered to be keto-friendly. This type of coleslaw contains low amounts of carbs, sufficient fat, and moderate protein, which match the macronutrient distribution followed on the ketogenic diet. Remember to keep an eye on the portion size, even if the coleslaw is keto-friendly.
Nutritional Facts About coleslaw
The nutritional content of coleslaw can vary greatly depending on how it is prepared, but here is a general breakdown.
| Nutrition | Per 100 Grams | Per 1 oz |
|---|---|---|
| Calories | 179 | 50.7 |
| Carbs | 21.2g | 6g |
| Sugar | 18.4g | 5.2g |
| Protein | 0.9g | 0.25g |
| Fat | 10.9g | 3.1g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
The average weight of a coleslaw serving is approximately 113 grams (or 4 ounces), but this can be adjusted according to personal preference and nutritional needs.
Additional Information About coleslaw
Coleslaw typically includes cabbage, which is a good source of vitamins C and K, and provides a small amount of fiber. Other ingredients, like carrots and mayonnaise, also contribute various vitamins and minerals such as Vitamin A, and Omega-3 fatty acids. Note that nutritional profiles can vary based on the specific ingredients and quantities used.
Other Foods To Match With
Coleslaw is typically served as a side dish and goes well with grilled foods like chicken, ribs, and fish due to its cooling, tangy taste which balances the smoky, rich flavors. It’s also commonly used as a topping on sandwiches and burgers, where it adds a crunchy texture and fresh flavors. In a keto context, it complements high-fat, moderate-protein foods while adding a crisp, refreshing component to the meal.
8 Famous Keto-Friendly Dishes To Try
1. Keto Coleslaw
Keto Coleslaw is a perfect, low-carb rendition of the classic dish. It uses sugar-free mayonnaise and replaces sugar with a keto-friendly sweetener. Additional ingredients include cabbage, onions, and celery seeds, all contributing to its rich flavor and nutritional suite, fitting seamlessly into a ketogenic diet.
2. Keto Pulled Pork with Low-Carb Coleslaw
This dish combines deliciously tender pulled pork with a refreshing side of low-carb coleslaw. It retains the comfort-food feel while sticking with keto guidelines. The pork is often marinated in a sugar-free BBQ sauce while the coleslaw is made keto by swapping out traditional sugary dressings.
3. Keto Coleslaw-Stuffed Avocado
A fresh take on coleslaw served in a ripe avocado. The creaminess of the avocado pairs perfectly with the tangy crunch of coleslaw, offering a balance of flavor and textures. The coleslaw is prepared in a keto-approved dressing, making the dish a filling and nutritious option for keto followers.
4. Low-Carb Coleslaw and Grilled Chicken Salad
Enjoy a nourishing and filling dish with grilled chicken piled high on a keto-friendly coleslaw. The grilled chicken provides protein, while the coleslaw adds fibrous vegetables into the mix, staying within the keto guidelines.
5. Keto Beef Tacos with Low-Carb Coleslaw
A delectable fusion of Mexican cuisine and keto with these beef tacos. The beef in this recipe is seasoned with a mix of spices and accompanied by keto-friendly coleslaw, which adds crunch and freshness to the dish. The shells could be replaced with lettuce wraps to ensure the meal stays low-carb.
6. Keto Coleslaw and Salmon Patties
This offers a combination of omega-3 loaded salmon patties with a side of refreshing coleslaw. The coleslaw is made keto by using a sugar-free, high-fat dressing which complements the salmon perfectly.
7. Keto Coleslaw and Sausages
A dish combining smoky sausages with a side of keto coleslaw. The sausages, being high in protein and fat, are keto-approved, while the coleslaw, prepared with a low-sugar dressing, adds a nutritious and tasty element to the dish that is fully keto-compliant.
8. Keto Coleslaw and Bacon Wrapped Chicken
This recipe pairs the salty-sweetness of bacon-wrapped chicken with slightly tangy keto coleslaw. It’s a complete meal that hits all the keto-compliance checkmarks, offering plenty of proteins and healthy fats while keeping the carbs low.
Frequently Asked Questions about coleslaw and Keto
1. Is traditional coleslaw keto friendly?
No, traditional coleslaw is often not keto friendly because it may contain sugar and other high-carb ingredients like carrots. The traditional dressing typically includes sugar, making it high in carbs which is not suitable for a ketogenic diet that focuses on low-carb, moderate protein, and high-fat foods.
2. How many carbs are in traditional coleslaw?
The exact carb count of traditional coleslaw can vary depending on the recipe and serving size. However, a one-cup serving of coleslaw can have approximately 20-25 grams of carbs largely due to the sugar in the dressing and high-carb vegetables like carrots.
3. Can coleslaw be made keto friendly?
Absolutely, you can make a keto-friendly version of coleslaw. This usually involves using a sugar substitute like erythritol or stevia in the dressing instead of sugar. Certain higher-carb vegetables like carrots can also be limited or replaced with lower-carb vegetables. A suitable low carb version of coleslaw can be made with cabbage, mayonnaise, apple cider vinegar, a sugar substitute, and some seasoning.
4. How many carbs are in keto-friendly coleslaw?
The number of carbs in keto-friendly coleslaw can greatly vary based on the recipe and serving size. A standard estimate would be around 5-8 grams of carbs per serving for a keto-friendly coleslaw. Make sure to consider the type and quantity of vegetables used, and the ingredients in the dressing to calculate exact carb count.
5. Can coleslaw be a regular part of a keto diet?
Yes, as long as it’s prepared with the right ingredients, coleslaw can be a regular part of a keto-friendly diet. It’s an excellent way to include non-starchy vegetables in your meal while adding an element of crunch and freshness. Just ensure your coleslaw dressing is made with no added sugar or other high-carb ingredients. Always check the nutritional information if you’re purchasing pre-made coleslaw.
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