Is cole slaw keto friendly? – Calories, Nutrition and Keto Recipes
Is cole slaw Keto-Friendly?
The answer depends on the ingredients. Traditional cole slaw, made with mayonnaise, cabbage, and vinegar, can be keto-friendly because it is high in dietary fats and low in carbs. However, many store-bought or restaurant versions may add sugar or other high-carb ingredients, leading to a higher carb content. Therefore, it’s best to make your own or check the nutritional facts to ensure it is keto-friendly.
Nutritional Facts About cole slaw
Using a standard homemade coleslaw recipe without added sugar, below are the nutritional facts. These values can vary based on the specific ingredients used:
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 179 kcal | 51 kcal |
| Carbs | 2.1 g | 0.6 g |
| Sugar | 2 g | 0.6 g |
| Protein | 1 g | 0.3 g |
| Fat | 18 g | 5 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The weight of cole slaw can vary based on the portion, but on average, a cup of homemade slaw can weigh around 150 grams.
Additional Information About cole slaw
Cole slaw is rich in Vitamin K and Vitamin C, thanks to its main ingredient, cabbage. It also provides some calcium, iron, and fiber. The type of fat contained in the cole slaw will depend on the mayonnaise used; many types offer monounsaturated and polyunsaturated fats.
Other Foods To Match With
Cole slaw is traditionally served with barbecue and fried foods as its creamy texture and tangy flavor balance out the rich and hearty flavors. On a keto diet, it can be paired with proteins like grilled chicken, fish, or steak. It also adds a refreshing crunch when topped on keto-friendly burgers or hot dogs.
8 Famous Keto-Friendly Dishes To Try
1. Easy Keto Cole Slaw
Indeed, cole slaw can be a keto-friendly dish when prepared properly. The Easy Keto Cole Slaw recipe replaces sugar typically used in slaw dressing with a sugar substitute such as erythritol, making it low-carb and keto-friendly. Composed of cabbage, vinegar, mayonnaise, and spices, it pairs great with grilled meats and fish.
2. Creamy Keto Cole Slaw
This Creamy Keto Cole Slaw is another great twist on traditional cole slaw. It trades the high sugar dressing for a full-flavored combination of mayonnaise, apple cider vinegar, and Stevia. Mixed with crunchy cabbage and shredded carrots, this slaw introduces great texture and flavor to your keto meals.
3. Keto BBQ Pulled Pork with Cole Slaw
This dish showcases how cole slaw is a perfect accompaniment to flavorful proteins like pulled pork. The BBQ pulled pork is cooked slow and low, and the slaw adds a refreshing, crunchy counterpoint. Swapping out the sugar in traditional cole slaw dressing for a keto-friendly alternative makes this BBQ staple keto-compliant.
4. Keto Fish Tacos with Cole Slaw
Keto Fish Tacos with Cole Slaw provide a keto-friendly version of this popular dish. The fish is grilled or pan-seared, wrapped in lettuce, and topped with a tangy, keto-friendly cole slaw made with full-fat Greek yogurt and lime juice for a zesty flavor and crunchy texture.
5. Keto Cole Slaw Chicken Salad
Keto Cole Slaw Chicken Salad combines roasted, chopped chicken with a keto version of cole slaw for a meal that’s satisfying and packed with protein. The cabbage in the slaw complements the chicken perfectly, while a sugar-free dressing keeps the dish low-carb.
6. Keto Shrimp and Cole Slaw Wraps
For seafood lovers, the Keto Shrimp and Cole Slaw Wraps are a fantastic keto-friendly option. The wrap swaps traditional tortillas for lettuce leaves, filled with flavorful sautéed shrimp and crunchy, zesty keto cole slaw, offering a satisfying crunch with every bite.
7. Keto Cole Slaw-Stuffed Avocados
Keto Cole Slaw-Stuffed Avocados are an inventive way to incorporate cole slaw into a keto-friendly meal. The creaminess of the avocado pairs well with the tangy, crisp slaw. The high-fat, low-carb profile of avocados makes this a perfect keto dish.
8. Keto Cole Slaw Burger Topping
Great on grilled meats, Keto Cole Slaw Burger Topping takes your traditional burger to the next level. By using sugar-substitute in your slaw, and a lettuce leaf for a bun, you maintain a low-carb profile without skimping on flavor or crunch. The slaw adds a refreshing spin to the hearty burger.
Frequently Asked Questions about cole slaw and Keto
1. Is cole slaw considered keto-friendly?
Yes, cole slaw can be keto-friendly depending on its preparation. Keto diet restricts the consumption of carbs and focuses on high-fat and moderate protein intake. Typical cole slaw recipes often contain sugar and mayonnaise, two ingredients that could have high carbs. However, by controlling the ingredients used, you can make keto-friendly versions of cole slaw. Using sugar substitutes like erythritol and a low-carb dressing can make the salad suitable for a keto diet.
2. How many carbs are in standard cole slaw?
The carbohydrate content in cole slaw can vary greatly depending on the recipe. On average, a cup of typical cole slaw contains around 15-20 grams of carbohydrates primarily due to the added sugar and particular types of dressings used.
3. How can cole slaw be made keto?
A keto-friendly version of cole slaw can be made by using sugar substitutes like erythritol or stevia instead of regular sugar. Additionally, replace typical store-bought dressing with a homemade, low-carb dressing made from mayonnaise, vinegar, and spices. It’s also advisable to include high-fat, low-carb ingredients like hard-boiled eggs or avocado for added nutritional value.
4. Are there any pre-made keto friendly cole slaws available?
Pre-made keto-friendly cole slaws are not commonly available in most grocery stores as many contain added sugar. However, there are keto-friendly brands available online or in specialized health food stores. It’s important to read labels carefully when purchasing pre-made cole slaws to ensure they align with keto dietary requirements.
5. What is the serving size of a keto friendly cole slaw?
A standard serving size of a keto-friendly cole slaw recipe would be approximately one cup. However, individual calorie needs and macro goals may affect the serving size. Always remember, even when foods are considered keto-friendly, portion control is still necessary to maintain a balanced and healthy diet.
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