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Capital salad Calories
Hearty mayonnaise-based potato and pea salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Capital salad (180 g) has 356 calories. That works out to 198 calories per 100 g. It contains 24.1 g of carbs, 9.4 g of protein, 24.8 g of fat and 3.8 g of fiber. Its 10.8 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Capital salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
356
KCAL / 180G
Carbs
24.1g
· 9% DV
Protein
9.4g
· 19% DV
Fat
24.8g
· 32% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 11% · Fat 62%
Capital salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | |
| Total fat | 24.8 g | 32% |
| Saturated fat | 4.14 g | 21% |
| Trans fat | 0.09 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 9.4 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Capital salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 356 kcal |
| 1 tablespoon (mini) | 18 g | 36 kcal |
| 3 tablespoon (small) | 54 g | 107 kcal |
| 1 piece (small) | 90 g | 178 kcal |
| 100 g | 100 g | 198 kcal |
| 1 cup (medium) | 140 g | 277 kcal |
| 2 piece (double) | 180 g | 356 kcal |
| 1 serving (large) | 250 g | 495 kcal |
Calculated from 198 calories per 100 g.
Frequently Asked Questions About Capital salad
How do you make Capital salad?
Capital salad is made by combining cooked, cooled potatoes and peas with ingredients such as carrots, pickles and mayonnaise. Fold the dressing in gently after the vegetables have cooled so the potatoes stay in pieces rather than turning mushy.
What is the difference between Capital salad and Olivier salad?
Capital salad is closely related to Olivier salad, and the names are sometimes used for similar recipes. Some versions of Capital salad include cooked chicken, while many Olivier-style versions use a mixture of vegetables, pickles and mayonnaise; recipes vary by region.
Does Capital salad traditionally contain chicken?
Some Capital salad recipes include cooked chicken, but it is not present in every version. The potato-and-pea base is commonly paired with vegetables and mayonnaise, so check the specific recipe or menu description if you want to know whether it contains meat.
What potatoes work best in Capital salad?
Waxy potatoes work well in Capital salad because they hold their shape after boiling and mixing. Cook them until tender but not falling apart, then cool them before dicing; warm potatoes can make the mayonnaise dressing runny.
Can you make Capital salad ahead of time?
Yes, Capital salad can be made ahead and kept covered in the refrigerator. Chilling gives the flavors time to mingle, while adding any delicate garnishes just before serving helps keep their texture fresh.
Can you freeze Capital salad?
No, freezing Capital salad is not recommended. The potatoes may become watery or crumbly when thawed, and mayonnaise dressing can separate, leaving the salad with an unpleasant texture.
What should you serve with Capital salad?
Capital salad is commonly served cold as a side dish with grilled meat, chicken or other savory mains. Because the mayonnaise and potatoes make it filling, it also works well as part of a buffet alongside lighter salads.
How can you make Capital salad lighter?
You can make Capital salad lighter by replacing some or all of the mayonnaise with thick plain yogurt. Drain the cooked vegetables well and let them cool first, so the yogurt dressing stays creamy instead of becoming watery.
Where does Capital salad come from?
Capital salad is associated with Russian and Soviet-style salad traditions; its name refers to a capital city. Recipes have spread and changed across countries, so ingredients and the relationship to locally named Russian or Olivier salads are not identical everywhere.
Is Capital salad safe to leave out at a picnic?
No, Capital salad should not sit out for an extended time because its mayonnaise-based dressing and cooked ingredients need refrigeration. Keep it chilled during a picnic and return leftovers to the refrigerator promptly.
Capital salad Vitamins & Minerals
Vitamins
Biotin
10.8µg · 36% DV
Vitamin K
32.4µg · 27% DV
Vitamin E
3.78mg · 25% DV
Vitamin C
15.12mg · 17% DV
Minerals
Sodium
936mg · 41% DV
Selenium
14µg · 25% DV
Phosphorus
155mg · 22% DV
Copper
0.14mg · 16% DV
Potassium ⭐
468mg · 14% DV
Capital salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Capital salad
To burn the 356 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Capital salad?
Capital salad is a chilled, hearty salad built around cooked potatoes and peas bound with mayonnaise. Recipes may also include ingredients such as carrot or pickled cucumber, though the exact mix varies. It is familiar on Turkish home tables and at gatherings, rather than being tied to one specific region; similar potato-and-mayonnaise salads are also served in many other places.
The potatoes make it soft and filling, while peas add a gentle sweetness and mayonnaise gives it a creamy, rich finish. Serve it cold as a side for grilled dishes, or as part of a buffet or mezze-style spread. It is relatively energy-dense for a salad, with 198 calories per 100 g. For a lighter version, replace some of the mayonnaise with plain yogurt, or serve a smaller portion alongside fresh greens.
How Nutritious Is Capital salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Capital salad Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Capital salad Contain Allergens?
Contains these allergens:
Which Diets Is Capital salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Capital salad Fat Profile
SATURATED
4.14g
MONOUNSATURATED
10.98g
POLYUNSATURATED
7.56g
Omega 6:3 ratio 50.1:1
Above the ideal 4:1 (50.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.