Lower Acid Mango Coleslaw

Mango Coleslaw
Dana Angelo White
Total Time: 20 min
Prep Time: 20 min
Cook Time: 0 min
Servings: 6 (1 cup each)

Nutrition Highlights (per serving)

64 calories
3g fat
10g carbs
1g protein
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Nutrition Facts
Servings: 6 (1 cup each)
Amount per serving  
Calories 64
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 216mg 9%
Total Carbohydrate 10g 4%
Dietary Fiber 2g 7%
Total Sugars 8g  
Includes 1g Added Sugars 2%
Protein 1g  
Vitamin D 0mcg 0%
Calcium 31mg 2%
Iron 0mg 0%
Potassium 187mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Traditional coleslaw recipes are filled with ingredients that can aggravate heartburn, including raw onions and creamy high fat dressings. While some vinegar-based dressing are lower in calories and fat, they often can be problematic because of the use of citrus and vinegar.

Rice vinegar tends to be less acidic and therefore may be a good option for those who experience heartburn and crave this classic picnic side dish. Mango adds natural sweetness and a tangy edge that is also well tolerated by heartburn-prone folks, too. Make a batch of this much healthier and veggie-filled side dish for your next backyard barbecue.


  • ¼ cup rice vinegar
  • 1 tablespoon canola or avocado oil
  • 2 teaspoons sugar
  • ½ teaspoon celery seed
  • ½ teaspoon kosher salt
  • 4 cups shredded green cabbage
  • 1 cup grated carrots
  • 1 cup diced fresh mango


  1. In a large bowl whisk vinegar, oil, sugar, celery seed, and salt.

  2. Add cabbage, carrots, and mango.

  3. Toss well to coat all the ingredients in the dressing.

  4. Allow to sit at room temperature for at least 10 minutes before serving or cover and place in the refrigerator for up to 12 hours before serving.

Ingredient Variations and Substitutions

Replace mango with bell pepper for another colorful version of this recipe. This well reduce the sweetness, but elevate the crunch.

For an extra pop of green color and fresh flavor, add chopped parsley, cilantro, or your favorite chopped herbs.

Cooking and Serving Tips

To save time look for bags of pre-washed and pre-shredded cabbage and carrots in the produce section of the grocery store. If you prefer to shred your own, use a food processor fitted with the slicing blade.

Allowing the coleslaw to sit for an hour or so allows the flavors to marry and the the cabbage to wilt slightly. You can enjoy leftovers the next day, but since they are a bit softer, pile in sandwiches or wraps. This recipe will save more than 200 calories per serving compared to regular mayo-based versions.

This recipe a crowd pleaser served with pulled pork, fish tacos, burgers, or grilled sausage.

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