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Mustard Potato Salad Calories
Potatoes, mustard, fresh herbs and light dressing make a fiber- and vitamin C-rich salad.
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mustard Potato Salad (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 26.3 g of carbs, 3.2 g of protein, 5.7 g of fat and 3.3 g of fiber. Its 19.5 mg of Vitamin C covers 22% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
What is Mustard Potato Salad?
Mustard potato salad combines cooked potato chunks with a tangy mustard dressing, often complemented by fresh herbs and red onion. It is one of many potato salad styles found in European home cooking, with recipes varying from place to place and household to household.
The potatoes are tender and filling, while the mustard brings a sharp, savoury edge; herbs and onion keep the overall taste fresh. Serve it chilled or at room temperature alongside grilled food, at a picnic, or as part of a shared meal. Potatoes provide most of its carbohydrates, with some fibre as well. For a lighter version, use a modest amount of dressing and add extra herbs or crunchy vegetables.
Mustard Potato Salad Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
17.5g
· 6% DV
Protein
2.1g
· 4% DV
Fat
3.8g
· 5% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 7% · Fat 31%
Mustard Potato Salad Vitamins & Minerals
Vitamins
Vitamin C
13mg · 14% DV
B6
0.22mg · 13% DV
B1
0.09mg · 8% DV
B3
1.1mg · 7% DV
Minerals
Sodium
210mg · 9% DV
Potassium ⭐
320mg · 9% DV
Iron
1mg · 6% DV
Magnesium
22mg · 5% DV
How Nutritious Is Mustard 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.
Mustard Potato Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mustard Potato Salad
To burn the 110 calories in 100 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.
Is Mustard 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 Mustard Potato Salad Contain Allergens?
No known major allergens
Which Diets Is Mustard Potato Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mustard Potato Salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Mustard Potato Salad
How do you make Mustard Potato Salad?
Mustard Potato Salad is made by tossing cooked potatoes with a mustard-based dressing, herbs and, often, onion. Boil the potatoes until tender but still holding their shape, then mix them with the dressing while warm so they absorb its flavor.
What potatoes are best for Mustard Potato Salad?
Waxy or all-purpose potatoes are best for Mustard Potato Salad because they hold their shape after boiling. Avoid overcooking them, and cut them into even chunks so they finish cooking at about the same time.
Can Mustard Potato Salad be served warm?
Yes, Mustard Potato Salad can be served warm, at room temperature or chilled. Tossing the dressing with warm potatoes helps the flavor soak in; if the salad contains mayonnaise or yogurt, chill it promptly after serving.
What goes well with Mustard Potato Salad?
Mustard Potato Salad pairs well with grilled meats, chicken, fish, sausages and roasted vegetables. It is also a popular side for picnics and barbecues; serve it with a green salad if you want a lighter meal.
Can you make Mustard Potato Salad ahead of time?
Yes, you can make Mustard Potato Salad ahead and refrigerate it in a covered container. Stir it before serving, since the dressing may settle or thicken, and add a small splash of vinegar or oil if it needs loosening.
How long does Mustard Potato Salad last in the fridge?
Mustard Potato Salad generally keeps for 3–4 days in a covered container in the refrigerator. Do not leave it sitting out for an extended period, especially if it contains mayonnaise or another perishable dressing.
Can you freeze Mustard Potato Salad?
Freezing Mustard Potato Salad is not recommended. Potatoes often turn grainy or watery after thawing, and creamy dressings may separate; for the best texture, refrigerate the salad and eat it within a few days.
Why does Mustard Potato Salad turn mushy?
Mustard Potato Salad turns mushy when the potatoes are overcooked or roughly stirred. Boil them just until a knife slips in easily, drain them well, and fold in the dressing gently rather than mashing the chunks.
What kind of mustard should you use in Mustard Potato Salad?
Dijon, whole-grain and yellow mustard all work in Mustard Potato Salad. Dijon gives a sharper, smooth flavor, while whole-grain mustard adds texture; start with a little and adjust the amount to suit your taste.
Can you make Mustard Potato Salad without mayonnaise?
Yes, Mustard Potato Salad can be made without mayonnaise by using mustard with olive oil and vinegar or lemon juice. This gives it a lighter, tangy dressing; chopped herbs and red onion add plenty of flavor without making it creamy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.