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

Fruit salad contains 50 calories and 0.5 g of protein, while coleslaw has 152 calories and 1.5 g of protein. Therefore, fruit salad is lower in calories and coleslaw is higher in protein.

Fruit salad and coleslaw are popular side dishes, each offering unique flavors and textures. Understanding their nutritional profiles can help you make healthier food choices.

What Is the Difference Between Fruit Salad and Coleslaw?

Fruit salad is a dish made from a mixture of various fruits, often served as a refreshing snack or dessert. It typically contains a variety of fresh, chopped fruits. Coleslaw is a salad consisting primarily of finely shredded raw cabbage and dressed most commonly with a vinaigrette or mayonnaise. It is often served as a side dish.

Fruit Salad vs Coleslaw: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of fruit salad and coleslaw.

Nutrient (per 100 g)	Fruit salad	Coleslaw
Calories	50 kcal	152 kcal
Protein	0.5 g	1.5 g
Carbs	13.1 g	14.9 g
Sugar	11 g	11.5 g
Fat	0.0 g	9.4 g
Fiber	1 g	1.8 g
Sodium	5 mg	220 mg

Which Is Better, Fruit Salad or Coleslaw?

For weight loss: Fruit salad has 50 calories, significantly lower than coleslaw's 152 calories, making it a better choice for weight loss.

For muscle and protein: Coleslaw offers 1.5 g of protein, while fruit salad provides only 0.5 g, making coleslaw a superior option for protein intake.

For low-carb or low-sugar: Fruit salad contains 13.1 g of carbs and 11 g of sugar, while coleslaw has 14.9 g of carbs and 11.5 g of sugar, making fruit salad slightly lower in both.

How to Track Fruit salad and Coleslaw Accurately

Portion sizes and macronutrient content can be easy to misjudge, leading to unintended 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 a healthcare professional for personalized dietary recommendations. Values are per 100 g: Fruit salad from USDA FoodData Central, Coleslaw from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Coleslaw has 1.5 g of protein, while fruit salad has 0.5 g of protein.

Which has fewer calories?

Fruit salad has 50 calories, whereas coleslaw has 152 calories.

What is the sugar content of fruit salad?

Fruit salad contains 11 g of sugar per 100 g.

What is the fat content in coleslaw?

Coleslaw contains 9.4 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 of fruit salad?

Fruit salad contains 5 mg of sodium per 100 g.

Key Takeaways

• Fruit salad has 50 calories per 100 g.
• Coleslaw has 152 calories per 100 g.
• Fruit salad contains 0.5 g of protein.
• Coleslaw contains 1.5 g of protein.
• Fruit salad has 11 g of sugar.
• Coleslaw has 11.5 g of sugar.