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Potato cabbage salad Calories
Potato-based cabbage salad with fiber and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Potato cabbage salad (150 g) has 129 calories. That works out to 86 calories per 100 g. It contains 22.8 g of carbs, 2.8 g of protein, 3.6 g of fat and 3.9 g of fiber. Its 57 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Potato cabbage salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
129
KCAL / 150G
Carbs
22.8g
· 8% DV
Protein
2.8g
· 6% DV
Fat
3.6g
· 5% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 8% · Fat 24%
Potato cabbage salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 3.9 g | 14% |
| Protein | 2.8 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 Serving of Potato cabbage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 129 kcal |
| 1 tablespoon (shredded) | 18 g | 15 kcal |
| 2 tablespoon (shredded) | 36 g | 31 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (shredded) | 120 g | 103 kcal |
| 1 cup (large) | 180 g | 155 kcal |
| 1 serving (large) | 220 g | 189 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Potato cabbage salad
How do you make potato cabbage salad?
Make potato cabbage salad by combining cooked, cooled potatoes with finely shredded cabbage and a dressing. A simple version uses olive oil, lemon juice, salt, and pepper; yogurt or mayonnaise makes it creamier.
What ingredients go in potato cabbage salad?
Potato cabbage salad starts with potatoes and cabbage. Carrot, spring onion, parsley, pickles, or mustard are common additions, while the dressing can be oil-and-vinegar, yogurt-based, or mayonnaise-based.
Should the cabbage be cooked for potato cabbage salad?
No, cabbage is usually raw in potato cabbage salad, which gives it a crisp contrast to the soft potatoes. Slice it thinly; if you prefer a softer texture, briefly blanch it and drain it well.
Can you make potato cabbage salad without mayonnaise?
Yes, potato cabbage salad works well without mayonnaise. Toss it with olive oil and lemon for a lighter dressing, or use plain yogurt for a tangy, creamy version.
How should you cook potatoes for potato cabbage salad?
Boil the potatoes whole, ideally with their skins on, until a fork can pierce them easily. Cool them before peeling and cutting so they hold their shape when tossed with cabbage and dressing.
How do you stop potato cabbage salad from getting watery?
Dry the cabbage thoroughly after washing, and squeeze out excess liquid if you have salted it to soften it. Add the dressing shortly before serving; salt and dressing draw moisture from the cabbage as it sits.
Can you make potato cabbage salad ahead of time?
Yes, you can prepare potato cabbage salad ahead by cooking the potatoes and shredding the cabbage separately. Keep them covered in the refrigerator and mix in the dressing shortly before serving for the best texture.
How long does potato cabbage salad last in the fridge?
Potato cabbage salad keeps for about three days in a covered container in the refrigerator. Salads made with yogurt or mayonnaise should not sit out for long; discard them if their smell or texture changes.
Can you freeze potato cabbage salad?
Freezing potato cabbage salad is not recommended. Thawed potatoes can turn mealy and fall apart, while cabbage loses its crunch; freeze cooked potatoes separately if you need to prepare part of the salad in advance.
What goes well with potato cabbage salad?
Potato cabbage salad pairs well with grilled fish, chicken, sausages, or roasted vegetables. Its crisp cabbage and tender potatoes also make it a useful side for sandwiches and picnic meals.
Potato cabbage salad Vitamins & Minerals
Vitamins
Vitamin K
57µg · 48% DV
Vitamin C
27mg · 30% DV
B6
0.27mg · 16% DV
B3
1.65mg · 10% DV
Minerals
Sodium
315mg · 14% DV
Potassium ⭐
435mg · 13% DV
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Potato cabbage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato cabbage salad
To burn the 129 calories in 1 serving (medium) (150 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 cabbage salad?
Potato cabbage salad brings cooked potatoes together with finely sliced or shredded cabbage and a simple dressing. There is no single defining regional recipe: the dressing and extras vary, and versions may include onion, fresh herbs, vinegar or a creamy element.
The potatoes make it soft and filling, while the cabbage adds a crisp, mildly sweet contrast. It works well chilled alongside grilled dishes, sandwiches or a simple weeknight meal, and can be made ahead so the flavours have time to mingle.
Potatoes provide most of the carbohydrates, while cabbage contributes fibre and vitamin C. A 100 g serving has 2.6 g of fibre. For a lighter salad, use a modest amount of dressing and brighten it with lemon and herbs.
How Nutritious Is Potato cabbage 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 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 cabbage salad Contain Allergens?
No known major allergens
Which Diets Is Potato cabbage 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 cabbage salad Fat Profile
SATURATED
0.51g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.