1 serving (medium) of Russian salad (120 g) has 192 calories. That works out to 160 calories per 100 g. It contains 18.6 g of carbs, 2.6 g of protein, 11.4 g of fat and 2.5 g of fiber. Its 384 mg of Sodium covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Russian salad Nutrition Facts

Selected: 100 g

160

KCAL / 100G

Carbs

15.5g

· 6% DV

Protein

2.2g

· 4% DV

Fat

9.5g

· 12% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 6% · Fat 54%

Russian salad Vitamins & Minerals

Vitamins

Vitamin A

110µg · 12% DV

Vitamin K

12µg · 10% DV

Biotin

2.5µg · 8% DV

Vitamin C

7mg · 8% DV

Minerals

Sodium

320mg · 14% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Russian salad?

Nutrient density

Medium

35/ 100

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

38/ 100

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.

Russian salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Russian salad

To burn the 160 calories in 100 g:

🚶

40min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Russian 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 Russian salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Russian salad Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Russian salad Fat Profile

SATURATED

1.3g

MONOUNSATURATED

3.2g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 70:1

Above the ideal 4:1 (70:1).

Compare Russian salad

🥗vs🧴

Russian salad vs Hawthorn Vinegar142 kcal more per 100 g

→🥗vs🌯

Russian salad vs Tantuni50 kcal fewer per 100 g

→🥗vs🌯

Russian salad vs Chicken Wrap35 kcal fewer per 100 g

→🥗vs🍫

Russian salad vs Protein Bar190 kcal fewer per 100 g

→

Foods Similar to Russian salad

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Russian salad

How many calories are in Russian salad, and what are its macros?

Per 100 g, Russian salad provides 160 calories. It contains 2.2 g protein, 15.5 g carbs, 9.5 g fat, and 2.1 g fiber.

Is Russian salad suitable for a vegetarian diet, and does it contain allergens?

Russian salad is compatible with omnivore, vegetarian, and flexitarian diets. It is a processed food and contains egg and dairy allergens.

Have another question about Russian salad?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 20, 2026