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Potato, beet, carrot and cabbage salad Calories
Source of fiber, vitamin C and folate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Potato, beet, carrot and cabbage salad (180 g) has 106 calories. That works out to 59 calories per 100 g. It contains 23.8 g of carbs, 2.7 g of protein, 0.4 g of fat and 4.5 g of fiber. Its 619.2 µg of Vitamin A covers 69% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Potato, beet, carrot and cabbage salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
106
KCAL / 180G
Carbs
23.8g
· 9% DV
Protein
2.7g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 10% · Fat 3%
Potato, beet, carrot and cabbage salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 4.5 g | 16% |
| Protein | 2.7 g | 5% |
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 Serving of Potato, beet, carrot and cabbage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 106 kcal |
| 1 tablespoon (chopped) | 20 g | 12 kcal |
| 100 g | 100 g | 59 kcal |
| 1 serving (small) | 100 g | 59 kcal |
| 1 cup (small) | 120 g | 71 kcal |
| 1 cup (medium) | 180 g | 106 kcal |
| 1 pack (medium) | 250 g | 148 kcal |
| 1.5 cup (large) | 270 g | 159 kcal |
| 1 serving (large) | 280 g | 165 kcal |
Calculated from 59 calories per 100 g.
Frequently Asked Questions About Potato, beet, carrot and cabbage salad
How do you make potato, beet, carrot and cabbage salad?
Boil the potatoes and beet until tender, then cool and chop them. Shred the carrot and cabbage, combine everything, and dress with olive oil, lemon juice, salt and pepper. Add the beet last if you want to limit how much it colors the other vegetables.
Can you make potato, beet, carrot and cabbage salad ahead of time?
Yes. Prepare and chill the cooked potatoes and beet, and keep them separate from the shredded cabbage and carrot until shortly before serving. Adding the dressing and combining everything at the last minute helps the cabbage stay crisp.
What dressing goes with potato, beet, carrot and cabbage salad?
A lemon-and-olive-oil dressing is a simple match for potato, beet, carrot and cabbage salad. Vinegar also works if you prefer a sharper taste. Dress it shortly before serving so the cabbage does not soften and release too much liquid.
Should the cabbage be cooked for potato, beet, carrot and cabbage salad?
No, the cabbage is usually served raw and finely shredded, which gives the salad a crisp texture. If it tastes too firm, massage it briefly with a little salt before mixing it with the cooked potato and beet.
How long does potato, beet, carrot and cabbage salad last in the fridge?
Keep potato, beet, carrot and cabbage salad covered in the refrigerator and eat it within about two to three days. Refrigerate it promptly after serving; a version made with a perishable creamy dressing should be eaten sooner.
Can you freeze potato, beet, carrot and cabbage salad?
Freezing the assembled salad is not recommended. The potato can turn mealy, while the cabbage and carrot lose their crispness as they thaw. For better texture, make only what you plan to eat or store the prepared vegetables separately in the refrigerator.
How do you stop beet from turning potato, beet, carrot and cabbage salad pink?
Cook and cool the beet separately, then cut it into cubes and fold it in last. Shredded beet releases more color than cubed beet, so avoid grating it if keeping the other ingredients pale matters. Some pink staining is still normal.
Can you use raw beet in potato, beet, carrot and cabbage salad?
Yes, but raw beet makes potato, beet, carrot and cabbage salad crunchier and earthier than the usual cooked-beet version. Grate it finely so it is easier to eat, and expect it to color the cabbage and potato more readily.
What can you serve with potato, beet, carrot and cabbage salad?
Serve potato, beet, carrot and cabbage salad alongside grilled vegetables, beans, lentils or a sandwich. It also works as a colorful side at a shared meal; its potato and crisp cabbage make it substantial enough to complement a simple main.
Is potato, beet, carrot and cabbage salad good for weight loss?
It can fit into a weight-loss meal, especially when dressed lightly and served with a filling source of protein such as beans. The potatoes make it more substantial than a plain cabbage salad, so use it as a side or build a balanced meal around it.
Potato, beet, carrot and cabbage salad Vitamins & Minerals
Vitamins
Vitamin A
619.2µg · 69% DV
Vitamin C
27.9mg · 31% DV
Vitamin K
36.9µg · 31% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.18mg · 20% DV
Potassium ⭐
524mg · 15% DV
Manganese
0.31mg · 13% DV
Phosphorus
70mg · 10% DV
Sodium
36mg · 2% DV
Potato, beet, carrot and cabbage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato, beet, carrot and cabbage salad
To burn the 106 calories in 1 serving (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, beet, carrot and cabbage salad?
Potato, beet, carrot and cabbage salad brings together tender, usually cooked root vegetables and finely cut cabbage. The beet gives it a vivid colour and earthy sweetness, while the cabbage adds a fresh crunch. Recipes vary: it can be simply dressed with lemon and a little oil, or served with another dressing.
It is typically eaten chilled or at room temperature as a side dish, alongside grilled foods, sandwiches or a larger meal. The vegetables make it a source of fibre, while the salad is low in fat as described here. For a lighter serving, keep the dressing modest; add the cabbage shortly before serving if you want it to stay crisp.
How Nutritious Is Potato, beet, carrot and cabbage salad?
Nutrient density
High
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, beet, carrot and cabbage 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, beet, carrot and cabbage salad Contain Allergens?
No known major allergens
Which Diets Is Potato, beet, carrot and cabbage salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Potato, beet, carrot and cabbage salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.