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Potato and Zucchini Salad Calories
Vegetable salad with fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Potato and Zucchini Salad (180 g) has 167 calories. That works out to 93 calories per 100 g. It contains 25.6 g of carbs, 3.1 g of protein, 6.3 g of fat and 3.8 g of fiber. Its 22.5 mg of Vitamin C covers 25% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Potato and Zucchini Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
167
KCAL / 180G
Carbs
25.6g
· 9% DV
Protein
3.1g
· 6% DV
Fat
6.3g
· 8% 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 60% · Protein 7% · Fat 33%
Potato and Zucchini Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 3.1 g | 6% |
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 Potato and Zucchini Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 167 kcal |
| 1 tablespoon (diced) | 15 g | 14 kcal |
| ½ cup (small) | 90 g | 84 kcal |
| 100 g | 100 g | 93 kcal |
| 1 serving (small) | 150 g | 140 kcal |
| 1 serving (large) | 220 g | 205 kcal |
| 1 pack (medium) | 250 g | 233 kcal |
| 1.5 cup (large) | 270 g | 251 kcal |
| 2 cup (extra large) | 360 g | 335 kcal |
Calculated from 93 calories per 100 g.
Frequently Asked Questions About Potato and Zucchini Salad
What goes in Potato and Zucchini Salad?
Potato and Zucchini Salad usually combines cooked potatoes and zucchini with olive oil, lemon juice, salt, and fresh herbs. Some versions add spring onions or dill, while others use a garlic-yogurt dressing, so the exact ingredients vary by recipe.
How do you make Potato and Zucchini Salad?
To make Potato and Zucchini Salad, cook the potatoes until tender and cook the zucchini until soft but not mushy. Cool both, cut them into bite-size pieces, then gently toss with olive oil, lemon juice, and herbs.
Is Potato and Zucchini Salad served cold or warm?
Potato and Zucchini Salad is usually served chilled or at room temperature. Cooling the cooked vegetables before dressing helps them hold their shape, especially if you are using yogurt; an olive-oil version can also be served slightly warm.
Can you make Potato and Zucchini Salad ahead of time?
Yes, Potato and Zucchini Salad can be made ahead. Cook and cool the vegetables, then refrigerate them in a covered container; add delicate herbs and the dressing closer to serving for a fresher texture.
Can you add yogurt to Potato and Zucchini Salad?
Yes, yogurt is a common option for Potato and Zucchini Salad, though it is not used in every version. Stir plain yogurt with garlic and salt, then fold it into fully cooled vegetables so the dressing stays creamy.
How do you stop Potato and Zucchini Salad from getting watery?
Drain the cooked zucchini thoroughly and let it cool before mixing Potato and Zucchini Salad. Zucchini releases moisture as it sits, so avoid overcooking it and add a yogurt dressing only after the vegetables are cool.
What can you serve with Potato and Zucchini Salad?
Potato and Zucchini Salad pairs well with grilled fish, chicken, or vegetables. Serve a yogurt-dressed version as a mezze-style side, or offer the olive-oil version alongside a larger meal.
Can you freeze Potato and Zucchini Salad?
No, Potato and Zucchini Salad does not freeze well. Zucchini becomes watery after thawing, and cooked potatoes can turn mealy or fall apart; a yogurt dressing may also separate.
How long does Potato and Zucchini Salad keep in the fridge?
Potato and Zucchini Salad keeps best in a covered container in the refrigerator and should be eaten while it still smells and looks fresh. Yogurt-dressed salad can lose its texture sooner, so store leftovers promptly and avoid leaving them at room temperature.
Do you peel the zucchini for Potato and Zucchini Salad?
You usually do not need to peel zucchini for Potato and Zucchini Salad. Wash it well and leave the skin on for color and structure; peel older zucchini if its skin is unusually tough.
Potato and Zucchini Salad Vitamins & Minerals
Vitamins
Vitamin C
22.5mg · 25% DV
B6
0.4mg · 24% DV
B5
0.63mg · 13% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.18mg · 20% DV
Potassium ⭐
612mg · 18% DV
Sodium
333mg · 14% DV
Manganese
0.29mg · 13% DV
Potato and Zucchini Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato and Zucchini Salad
To burn the 167 calories in 1 cup (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 Potato and Zucchini Salad?
Potato and Zucchini Salad brings together cooked potatoes and zucchini in a simple home-style dish familiar in Turkish cooking. Depending on the household, it may be dressed with olive oil and lemon, fresh herbs, or a garlicky yoghurt dressing.
Serve it chilled or at room temperature as a side or meze, alongside grilled food or other dishes at a shared table. The potatoes make it a source of carbohydrates, while the vegetables contribute fibre and potassium; it contains 2.1 g of fibre per 100 g. For a lighter version, choose a lemon-and-herb dressing with a modest amount of oil, and pair the salad with a protein-rich dish if serving it as a meal.
How Nutritious Is Potato and Zucchini 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 Potato and Zucchini 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 Zucchini Salad Contain Allergens?
No known major allergens
Which Diets Is Potato and Zucchini 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 Zucchini Salad Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.23g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.