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Cold potato salad Calories
Filling chilled potato-based salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cold potato salad (210 g) has 300 calories. That works out to 143 calories per 100 g. It contains 34.2 g of carbs, 4 g of protein, 17.2 g of fat and 2.9 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Cold potato salad Nutrition Facts
Selected: 1 cup (chopped) · 210 g
300
KCAL / 210G
Carbs
34.2g
· 12% DV
Protein
4g
· 8% DV
Fat
17.2g
· 22% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 5% · Fat 51%
Cold potato salad nutrition facts table · 1 cup (chopped) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 17.2 g | 22% |
| Saturated fat | 2.84 g | 14% |
| Trans fat | 0.11 g | |
| Sodium | 693 mg | 30% |
| Total carbohydrate | 34.2 g | 12% |
| Fiber | 2.9 g | 10% |
| Protein | 4 g | 8% |
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 Cup of Chopped Cold potato salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 210 g | 300 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 3 tablespoon (small) | 45 g | 64 kcal |
| 100 g | 100 g | 143 kcal |
| ½ cup (chopped) | 105 g | 150 kcal |
| 1 serving (medium) | 150 g | 215 kcal |
| 0.75 cup (chopped) | 158 g | 226 kcal |
| 1 serving (large) | 250 g | 358 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Cold potato salad
What is cold potato salad made of?
Cold potato salad is made with cooked potatoes and a dressing, but the ingredients vary by style. Common versions use mayonnaise, mustard, celery, and onion; others use oil and vinegar or lemon, herbs, and spring onions.
How do you make cold potato salad?
To make cold potato salad, boil potatoes until tender, drain and cool them, then cut into bite-sized pieces. Fold in your chosen dressing and additions, such as onion, celery, or herbs, and chill the salad before serving.
How long does cold potato salad last in the fridge?
Cold potato salad keeps for about 3–4 days in a covered container in the refrigerator. If it has sat at room temperature for more than two hours, discard it rather than returning it to the fridge, especially if it contains mayonnaise.
Can you make cold potato salad the day before?
Yes, you can make cold potato salad a day ahead and refrigerate it in a covered container. The flavors have time to blend, though fresh herbs can lose their brightness; add delicate herbs just before serving if you prefer.
Which potatoes are best for cold potato salad?
Waxy potatoes, such as red potatoes or fingerlings, are best for cold potato salad because they hold their shape after boiling. Starchy potatoes tend to break apart more easily, particularly when they are stirred into the dressing.
Why does cold potato salad get mushy?
Cold potato salad gets mushy when the potatoes are overcooked, handled roughly, or mixed while very hot. Cook them just until tender, drain them well, and fold in the dressing gently once they have cooled enough to hold their shape.
Should you dress potatoes while they are warm for cold potato salad?
For a vinaigrette-style cold potato salad, dressing the potatoes while they are slightly warm helps them absorb the flavor. For mayonnaise- or yogurt-based versions, let the potatoes cool completely first so the dressing stays thick and does not turn oily or runny.
Can you freeze cold potato salad?
No, freezing cold potato salad usually spoils its texture. Potatoes can become watery or grainy after thawing, and mayonnaise-based dressing may separate. Refrigerate leftovers instead and use them within a few days.
What goes well with cold potato salad?
Cold potato salad pairs well with grilled meat, sausages, fish, or roasted vegetables. It also works alongside sandwiches and picnic dishes; serve it with something crisp, such as a green salad or raw vegetables, for contrast.
How do you keep cold potato salad from tasting watery?
To keep cold potato salad from tasting watery, drain the potatoes thoroughly and let excess steam escape before adding the dressing. If you include cucumber, pickles, or other watery vegetables, drain or pat them dry first.
Cold potato salad Vitamins & Minerals
Vitamins
B6
0.34mg · 20% DV
Vitamin C
14.91mg · 17% DV
Vitamin K
15.75µg · 13% DV
B3
1.89mg · 12% DV
Minerals
Sodium
693mg · 30% DV
Copper
0.21mg · 23% DV
Potassium ⭐
601mg · 18% DV
Phosphorus
103mg · 15% DV
Cold potato salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold potato salad
To burn the 300 calories in 1 cup (chopped) (210 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 Cold potato salad?
Cold potato salad is made with cooked potatoes, cut into pieces and tossed with herbs, vegetables and a dressing. There is no single recipe or point of origin: versions range from sharp, oil-and-vinegar dressings to creamier mixtures. Chilling lets the potatoes take on the dressing’s flavour while keeping their soft, substantial texture.
It is a familiar side at picnics, barbecues and shared meals, and can also make a filling light lunch. Potatoes provide most of its carbohydrates, while the dressing can contribute a notable share of the fat. For a lighter version, use a modest amount of dressing and build flavour with mustard, lemon, fresh herbs or crunchy vegetables.
How Nutritious Is Cold potato 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 Cold potato salad Processed?
NOVA 2
Minimally 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 Cold potato salad Contain Allergens?
Contains these allergens:
Which Diets Is Cold potato 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
Cold potato salad Fat Profile
SATURATED
2.84g
MONOUNSATURATED
7.67g
POLYUNSATURATED
5.04g
Omega 6:3 ratio 43.9:1
Above the ideal 4:1 (43.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.