Coleslaw vs Garden Salad: Calories and Nutrition Compared (2026)

Coleslaw has 1.5 g of protein, while Garden Salad has 1.2 g. Coleslaw contains 152 calories, compared to Garden Salad's 20 calories.

Coleslaw and Garden Salad are popular side dishes, each offering unique nutritional benefits. This comparison highlights their calorie counts, macronutrient profiles, and suitability for various dietary goals.

What Is the Difference Between Coleslaw and Garden Salad?

Coleslaw is a salad made primarily from finely shredded raw cabbage and dressed most commonly with a vinaigrette or mayonnaise. It often includes additional ingredients such as carrots or other vegetables. Garden Salad is a dish consisting of mixed vegetables, typically including lettuce, tomatoes, cucumbers, and carrots. It is often served with a dressing and is known for its fresh, crisp texture.

Coleslaw vs Garden Salad: Nutrition Side by Side

Below is a side-by-side comparison of Coleslaw and Garden Salad's nutritional values.

Nutrient (per 100 g)	Coleslaw	Garden salad
Calories	152 kcal	20 kcal
Protein	1.5 g	1.2 g
Carbs	14.9 g	3.8 g
Sugar	11.5 g	2 g
Fat	9.4 g	0.2 g
Fiber	1.8 g	1.5 g
Sodium	220 mg	18 mg

Which Is Better, Coleslaw or Garden Salad?

For weight loss: Garden Salad is significantly lower in calories at 20 calories compared to Coleslaw's 152 calories, making it a better option for weight loss.

For muscle and protein: Coleslaw has a higher protein content at 1.5 g per 100 g, compared to Garden Salad's 1.2 g.

For low-carb or low-sugar: Coleslaw contains 14.9 g of carbs and 11.5 g of sugar, while Garden Salad has only 3.8 g of carbs and 2 g of sugar, making the Garden Salad the lower option.

How to Track Coleslaw and Garden salad Accurately

Portion sizes and macro content can easily be misjudged, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult with a healthcare provider for personalized dietary recommendations. Values are per 100 g from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Coleslaw has 1.5 g of protein, while Garden Salad has 1.2 g.

Which has fewer calories?

Garden Salad has 20 calories, whereas Coleslaw has 152 calories.

What is the fat content in Coleslaw?

Coleslaw contains 9.4 g of fat per 100 g.

What is the sugar content in Garden Salad?

Garden Salad contains 2 g of sugar per 100 g.

How much fiber is in Coleslaw?

Coleslaw has 1.8 g of fiber per 100 g.

What is the sodium content in Garden Salad?

Garden Salad contains 18 mg of sodium per 100 g.

Key Takeaways

• Coleslaw has 152 calories per 100 g.
• Garden Salad has 20 calories per 100 g.
• Coleslaw contains 1.5 g of protein per 100 g.
• Garden Salad contains 1.2 g of protein per 100 g.
• Coleslaw has 14.9 g of carbs per 100 g.
• Garden Salad has 3.8 g of carbs per 100 g.