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Potato and Carrot Salad Calories
Boiled potatoes and carrots, light dressing, source of fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Potato and Carrot Salad (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 22.8 g of carbs, 2.1 g of protein, 1.8 g of fat and 3.3 g of fiber. Its 780 µg of Vitamin A covers 87% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Potato and Carrot Salad Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
15.2g
· 6% DV
Protein
1.4g
· 3% DV
Fat
1.2g
· 2% 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 79% · Protein 7% · Fat 14%
Potato and Carrot Salad Vitamins & Minerals
Vitamins
Vitamin A
520µg · 58% DV
Vitamin C
11mg · 12% DV
B6
0.18mg · 11% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
320mg · 9% DV
Sodium
120mg · 5% DV
Phosphorus
32mg · 5% DV
Magnesium
18mg · 4% DV
How Nutritious Is Potato and Carrot 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.
Potato and Carrot Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato and Carrot Salad
To burn the 75 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 Potato and Carrot 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 Potato and Carrot Salad Contain Allergens?
No known major allergens
Which Diets Is Potato and Carrot Salad Good For?
Vegan
✓ 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
Potato and Carrot Salad Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Compare Potato and Carrot Salad
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Frequently Asked Questions About Potato and Carrot Salad
How many calories are in potato and carrot salad?
Potato and carrot salad contains 75 calories per 100 g. That serving also provides 15.2 g of carbohydrates, 1.4 g of protein, and 1.2 g of fat.
Is potato and carrot salad suitable for a vegan or gluten-free diet?
Yes. Potato and carrot salad is compatible with vegan, vegetarian, gluten-free, Mediterranean, flexitarian, and omnivore diets. It provides 2.2 g of fiber per 100 g and has a glycemic index of 60.
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Nutrition data compiled from USDA FoodData Central and scientific sources.