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Potato salad with olives, tomato, and cucumber Calories
A salad of boiled potatoes, olives, tomato, and cucumber, typically dressed with olive oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Potato salad with olives, tomato, and cucumber (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 28.4 g of carbs, 3.8 g of protein, 6.5 g of fat and 4.3 g of fiber. Its 0.4 mg of B6 covers 21% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Potato salad with olives, tomato, and cucumber Nutrition Facts
Selected: 1 cup (medium) · 180 g
189
KCAL / 180G
Carbs
28.4g
· 10% DV
Protein
3.8g
· 8% DV
Fat
6.5g
· 8% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 8% · Fat 31%
Potato salad with olives, tomato, and cucumber nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 28.4 g | 10% |
| Fiber | 4.3 g | 15% |
| Protein | 3.8 g | 8% |
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 salad with olives, tomato, and cucumber?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 189 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 1 piece (small) | 30 g | 32 kcal |
| ½ cup (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 150 g | 158 kcal |
| 1 serving (large) | 250 g | 263 kcal |
| 1.5 cup (large) | 270 g | 284 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Potato salad with olives, tomato, and cucumber
How do you make potato salad with olives, tomato, and cucumber?
Boil potatoes until tender, let them cool, then cut them into bite-size pieces. Toss with olives, chopped tomato and cucumber, and dress with olive oil, lemon juice, salt, and pepper. Add the watery vegetables shortly before serving to keep the salad fresh.
Can you serve potato salad with olives, tomato, and cucumber warm?
Yes, you can serve potato salad with olives, tomato, and cucumber slightly warm. Toss the warm potatoes with olive oil and lemon first so they absorb the dressing, then fold in the tomato and cucumber just before serving to preserve their texture.
How do you stop potato salad with olives, tomato, and cucumber from getting watery?
To keep potato salad with olives, tomato, and cucumber from getting watery, remove the tomato seeds if they are especially juicy and add the tomato and cucumber close to serving. Drain the potatoes well and avoid overdressing; both vegetables release liquid as they sit.
Should you peel potatoes for potato salad with olives, tomato, and cucumber?
Peeling the potatoes is optional for potato salad with olives, tomato, and cucumber. Thin-skinned new potatoes can be scrubbed and left unpeeled for a firmer, more rustic salad; peel thicker-skinned potatoes if you prefer a smoother texture.
What dressing goes with potato salad with olives, tomato, and cucumber?
A simple olive-oil and lemon dressing suits potato salad with olives, tomato, and cucumber. Whisk in a little red-wine vinegar, dried oregano, or chopped parsley for a Mediterranean-style flavor, and taste before adding salt because olives can already be salty.
Can you make potato salad with olives, tomato, and cucumber the day before?
Yes, you can prepare potato salad with olives, tomato, and cucumber ahead, but keep the components separate for the best texture. Refrigerate the cooked potatoes and olives, then add the chopped tomato, cucumber, and dressing shortly before serving.
How long does potato salad with olives, tomato, and cucumber last in the fridge?
Potato salad with olives, tomato, and cucumber keeps for about 3 days in a covered container in the refrigerator. The tomato and cucumber may soften and release liquid over time, so it is best eaten sooner for a crisp, fresh texture.
Can you freeze potato salad with olives, tomato, and cucumber?
No, potato salad with olives, tomato, and cucumber does not freeze well. The potatoes can become grainy or watery after thawing, while the tomato and cucumber lose their crispness. Make only what you can refrigerate and eat within a few days.
What can you serve with potato salad with olives, tomato, and cucumber?
Potato salad with olives, tomato, and cucumber pairs well with grilled fish, chicken, or meat, and works as a side for a picnic or barbecue. For a light vegetarian meal, serve it with eggs, beans, or crusty bread.
Which olives are best in potato salad with olives, tomato, and cucumber?
Both black and green olives work in potato salad with olives, tomato, and cucumber. Black olives add a milder, fruitier note, while green olives bring more sharpness and salt; pit and slice them, then season the salad after tasting.
Potato salad with olives, tomato, and cucumber Vitamins & Minerals
Vitamins
B6
0.36mg · 21% DV
Vitamin C
16.2mg · 18% DV
B3
1.98mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Potassium ⭐
702mg · 21% DV
Sodium
468mg · 20% DV
Copper
0.18mg · 20% DV
Manganese
0.36mg · 16% DV
Potato salad with olives, tomato, and cucumber Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato salad with olives, tomato, and cucumber
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 salad with olives, tomato, and cucumber?
Potato salad with olives, tomato, and cucumber combines boiled potatoes with chopped olives and fresh vegetables, usually dressed with olive oil. Served chilled, it brings together tender potato, crisp cucumber, juicy tomato and the briny bite of olives. The ingredients can be gently tossed so the potatoes hold their shape.
It works as a side for grilled food, or as part of a picnic or a light lunch; in warm weather, it is especially refreshing. Potatoes provide most of the carbohydrates, while the vegetables contribute moisture and some fibre, and olive oil adds fat. For a lighter version, use a modest amount of oil and add extra cucumber or leafy herbs.
How Nutritious Is Potato salad with olives, tomato, and cucumber?
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 salad with olives, tomato, and cucumber 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 salad with olives, tomato, and cucumber Contain Allergens?
No known major allergens
Which Diets Is Potato salad with olives, tomato, and cucumber 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 salad with olives, tomato, and cucumber Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.14g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.