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Potato Leek Salad Calories
Source of fiber and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Potato Leek Salad (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 28.4 g of carbs, 3.1 g of protein, 7.6 g of fat and 3.8 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Potato Leek Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
189
KCAL / 180G
Carbs
28.4g
· 10% DV
Protein
3.1g
· 6% DV
Fat
7.6g
· 10% 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 58% · Protein 6% · Fat 36%
Potato Leek Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 28.4 g | 10% |
| 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 Leek Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 189 kcal |
| 1 tablespoon (chopped) | 15 g | 16 kcal |
| ½ cup (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 cup (diced) | 140 g | 147 kcal |
| 1 serving (small) | 150 g | 158 kcal |
| 1 serving (large) | 250 g | 263 kcal |
| 1.5 cup (large) | 270 g | 284 kcal |
| 1 serving (extra large) | 350 g | 368 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Potato Leek Salad
How do you make Potato Leek Salad?
Potato Leek Salad is made by combining cooked potatoes and tender leeks with a dressing. Boil the potatoes until just fork-tender, soften sliced leeks in a pan, then cool both before tossing with olive oil, lemon juice, salt, and pepper.
Can you eat the leeks raw in Potato Leek Salad?
Yes, you can use raw leek in Potato Leek Salad, but its sharp flavor can overpower the potatoes. Slice the white and pale-green parts very thinly, rinse them well, and let them sit briefly in the dressing to mellow. Cooking the leek gives a sweeter, softer result.
Which potatoes are best for Potato Leek Salad?
Waxy potatoes are best for Potato Leek Salad because they hold their shape after boiling. Red potatoes or fingerlings work well; Yukon Gold potatoes are a good all-purpose option. Avoid overcooking them, since soft, floury pieces can break apart when tossed.
Do you peel potatoes for Potato Leek Salad?
You can make Potato Leek Salad with peeled or unpeeled potatoes. Leaving the skins on adds texture and saves a step, while peeling gives the salad a smoother feel. Scrub the potatoes thoroughly either way, and peel them after boiling if you want the skin off.
What dressing goes with Potato Leek Salad?
A lemon-and-olive-oil dressing pairs well with Potato Leek Salad and lets the leeks shine. For a creamier version, use mayonnaise, Greek yogurt, or a mixture of both with a little mustard. Add the dressing gradually so the potatoes stay coated rather than soggy.
Can you make Potato Leek Salad ahead of time?
Yes, Potato Leek Salad can be made ahead and chilled until serving. Prepare the potatoes and leeks, toss them with the dressing, and refrigerate in a covered container. Add fresh herbs just before serving, and stir gently if the dressing has settled.
Can Potato Leek Salad be served warm?
Yes, Potato Leek Salad can be served warm, although it is often served chilled or at room temperature. Let the potatoes and cooked leeks cool slightly before adding fresh herbs or a yogurt-based dressing, which can lose freshness or separate when added to very hot ingredients.
How long does Potato Leek Salad last in the fridge?
Potato Leek Salad keeps for about 3 days in a covered container in the refrigerator. Salads made with mayonnaise or yogurt should stay chilled and should not be left out for extended periods. Discard leftovers that have been sitting unrefrigerated for too long.
Can you freeze Potato Leek Salad?
Freezing Potato Leek Salad is not recommended. Cooked potatoes can turn grainy or watery after thawing, and creamy dressings may separate. For the best texture, refrigerate the salad and make only as much as you can use within a few days.
What can you serve with Potato Leek Salad?
Potato Leek Salad goes well with grilled vegetables, lentil dishes, or roasted meat and fish. Serve it as a side at a barbecue or alongside a light soup. If the salad has a rich, creamy dressing, pair it with something fresh and acidic.
Potato Leek Salad Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin C
24.3mg · 27% DV
B6
0.4mg · 24% DV
B5
0.68mg · 14% DV
Minerals
Copper
0.22mg · 24% DV
Potassium ⭐
603mg · 18% DV
Manganese
0.36mg · 16% DV
Phosphorus
86mg · 12% DV
Sodium
32mg · 1% DV
Potato Leek Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato Leek Salad
To burn the 189 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 Leek Salad?
Potato Leek Salad brings tender potatoes together with leek in a simple, home-style salad. The vegetables are usually cooked until soft, then tossed with a dressing such as olive oil and lemon; herbs can add freshness, and recipes vary from kitchen to kitchen. Potato makes the salad hearty, while leek lends a gentle, sweet onion-like flavour.
Serve it chilled or at room temperature as a side for lunch or dinner, alongside other vegetables, grilled dishes or beans. It contributes fibre and potassium, and can fit easily into a vegetable-forward meal. For a lighter version, use a modest amount of dressing and add extra greens or herbs.
How Nutritious Is Potato Leek 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 Leek 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 Leek Salad Contain Allergens?
No known major allergens
Which Diets Is Potato Leek 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 Leek Salad Fat Profile
SATURATED
1.08g
MONOUNSATURATED
5.22g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.