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

Coleslaw has 152 calories and 1.5 g of protein, while potato salad has 143 calories and 2.7 g of protein. Potato salad is higher in protein and lower in calories.

Coleslaw and potato salad are popular side dishes, each with unique flavors and textures. This comparison highlights their nutritional differences, helping you make informed choices.

What Is the Difference Between Coleslaw and Potato 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 like carrots and onions. Potato salad is a dish made from boiled potatoes and various other ingredients, typically mixed with mayonnaise or a vinaigrette. It can include items like onions, celery, and hard-boiled eggs.

Coleslaw vs Potato Salad: Nutrition Side by Side

Here is a side-by-side comparison of coleslaw and potato salad's nutritional values per 100 g.

Nutrient (per 100 g)	Coleslaw	Potato salad
Calories	152 kcal	143 kcal
Protein	1.5 g	2.7 g
Carbs	14.9 g	11.2 g
Sugar	11.5 g	2 g
Fat	9.4 g	8.2 g
Fiber	1.8 g	1.3 g
Sodium	220 mg	529 mg

Which Is Better, Coleslaw or Potato Salad?

For weight loss: Coleslaw has 152 calories, while potato salad has 143 calories. Therefore, potato salad is slightly lower in calories.

For muscle and protein: Potato salad contains 2.7 g of protein, whereas coleslaw has 1.5 g. Thus, potato salad is higher in protein.

For low-carb or low-sugar: Coleslaw has 14.9 g of carbs and 11.5 g of sugar, while potato salad has 11.2 g of carbs and 2 g of sugar. Therefore, potato salad has lower carbs and sugar.

How to Track Coleslaw and Potato salad Accurately

Portion sizes and macro content can often be misjudged, especially in mixed dishes like salads. 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 a professional for dietary guidance. Values are per 100 g: Coleslaw from Open Food Facts (aggregated plain entries), Potato salad from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Potato salad has 2.7 g of protein, while coleslaw has 1.5 g of protein. Therefore, potato salad is higher in protein.

Which has fewer calories?

Potato salad has 143 calories, while coleslaw has 152 calories. Thus, potato salad has fewer calories.

What is the sugar content in coleslaw?

Coleslaw contains 11.5 g of sugar per 100 g.

What is the fat content in potato salad?

Potato salad contains 8.2 g of fat 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 potato salad?

Potato salad contains 529 mg of sodium per 100 g.

Key Takeaways

• Coleslaw has 152 calories per 100 g.
• Potato salad has 143 calories per 100 g.
• Coleslaw contains 1.5 g of protein.
• Potato salad contains 2.7 g of protein.
• Coleslaw has 14.9 g of carbs and 11.5 g of sugar.
• Potato salad has 11.2 g of carbs and 2 g of sugar.