Coleslaw — 99 kcal

Coleslaw is the unsung hero of the American table — a crunchy, tangy sidekick that appears at barbecues, fish fries, and fried chicken joints as reliably as the main course itself. At 99 kcal per 100 g, it delivers 0.8 g of protein, 7.5 g of fat (from the mayonnaise dressing), 7 g of carbohydrates, and 1.5 g of fiber. The word comes from the Dutch "koolsla" (cabbage salad), arriving in America with Dutch settlers in the 1700s. What makes coleslaw nutritionally interesting is that it is one of the few ways Americans regularly eat raw cabbage — a cruciferous vegetable rich in bioactive compounds that are partially destroyed by cooking. With 78 g of water, it stays crisp and refreshing even on the hottest summer day.

What's Inside

Vitamin C (18 mg, 20% DV) from raw cabbage is well preserved since there is no heat to degrade it — more vitamin C per serving than many people realize from a side dish. Vitamin K (52 mcg, 43% DV) is essential for blood clotting and bone metabolism, and cabbage is one of the best dietary sources. Folate (30 mcg, 8% DV) supports DNA synthesis. Potassium (140 mg) contributes to cardiovascular health. Calcium (35 mg) from the cabbage provides modest bone support. Sodium (250 mg, 11% DV) from the dressing is moderate. Raw cabbage contains glucosinolates — sulfur-containing compounds that break down into isothiocyanates (including sulforaphane) during chewing and digestion. These compounds have been extensively studied for their anti-inflammatory and potential cancer-protective properties — benefits unique to raw or lightly cooked cruciferous vegetables.

Getting It Right

The enemy of great coleslaw is water: shred the cabbage (and carrot, if using) thinly, toss with 1 teaspoon of salt, and let it sit in a colander for 30 minutes. Squeeze out the liquid — this pre-salting step collapses cell walls, removes excess water, and prevents the dressing from becoming watery within hours. For creamy coleslaw, combine mayonnaise, a splash of apple cider vinegar, a teaspoon of sugar, celery seed, and black pepper. For a lighter vinaigrette version, whisk together olive oil, cider vinegar, Dijon mustard, and honey. Dress the slaw just before serving for maximum crunch — or dress 2-4 hours ahead if you prefer a softer, more melded texture. Red cabbage adds stunning color and slightly more anthocyanin antioxidants. Coleslaw keeps refrigerated for 2-3 days, though it continues to soften as the acid in the dressing breaks down the cell structure.