1 serving (medium) of Potato salad with sauce (150 g) has 195 calories. That works out to 130 calories per 100 g. It contains 27.8 g of carbs, 3.3 g of protein, 7.8 g of fat and 3.2 g of fiber. Its 0.3 mg of B6 covers 16% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Potato salad with sauce?

Potato salad with sauce is made from boiled potatoes tossed with a dressing—often mayonnaise, yoghurt or mustard—with vegetables or herbs added to taste. Potato salads have many regional and household versions rather than one single point of origin. The potatoes stay tender and chunky, while the sauce can make the dish creamy, tangy or both.

It is commonly served chilled or at room temperature as a side for picnics, barbecues and casual meals; in Turkey, potato salad is also often offered as part of a meze-style spread, with lemon and olive oil common in less creamy versions. It is mainly a source of carbohydrates, with relatively little protein, and the dressing contributes much of the fat. For a lighter bowl, replace some of a mayonnaise-based dressing with yoghurt and add fresh herbs.

Potato salad with sauce Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

2.2g

· 4% DV

Fat

5.2g

· 7% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 57% · Protein 7% · Fat 36%

Potato salad with sauce Vitamins & Minerals

Vitamins

0.18mg · 11% DV

Vitamin C

7mg · 8% DV

0.08mg · 7% DV

1.1mg · 7% DV

Minerals

Sodium

220mg · 10% DV

Potassium ⭐

280mg · 8% DV

Phosphorus

38mg · 5% DV

Magnesium

18mg · 4% DV

How Nutritious Is Potato salad with sauce?

Nutrient density

Medium

35/ 100

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

41/ 100

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.

Potato salad with sauce Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Potato salad with sauce

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Potato salad with sauce Processed?

NOVA 3

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 sauce Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Potato salad with sauce Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Potato salad with sauce Fat Profile

SATURATED

1.1g

MONOUNSATURATED

2.2g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Potato salad with sauce

🥗vs🍅

Potato salad with sauce vs Tomato112 kcal more per 100 g

→🥗vs🥗

Potato salad with sauce vs Mixed Green Salad112 kcal more per 100 g

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Potato salad with sauce vs Red Pepper99 kcal more per 100 g

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Potato salad with sauce vs Boiled Beetroot86 kcal more per 100 g

→

Foods Similar to Potato salad with sauce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Potato salad with sauce

What is in Potato salad with sauce?

Potato salad with sauce is made with cooked potatoes and a dressing, often with chopped vegetables or herbs. Mayonnaise, yogurt, and mustard are common dressing options; additions such as celery, pickles, spring onions, or dill vary by recipe.

Which potatoes are best for Potato salad with sauce?

Waxy or all-purpose potatoes work best for Potato salad with sauce because they hold their shape after boiling. Choose potatoes of a similar size and cook them until just tender; very floury potatoes can break apart when you mix in the dressing.

Why does Potato salad with sauce get watery?

Potato salad with sauce often turns watery when warm potatoes release steam into the dressing or wet ingredients add excess liquid. Cool and drain the potatoes well, pat pickles or chopped vegetables dry, and stir in the dressing gradually.

Can you make Potato salad with sauce the day before?

Yes, Potato salad with sauce can be made a day ahead and kept covered in the refrigerator. The resting time lets the flavors mingle. Add delicate herbs just before serving, and stir in a little fresh dressing if the potatoes have absorbed too much.

How do you stop potatoes from going mushy in Potato salad with sauce?

To keep the potatoes intact in Potato salad with sauce, stop boiling as soon as a knife meets only slight resistance. Drain them promptly and let them cool before gently folding in the dressing; vigorous mixing breaks the pieces apart.

How long does Potato salad with sauce last in the fridge?

Potato salad with sauce keeps for about 3–4 days in a covered container in the refrigerator. Because it commonly contains mayonnaise or yogurt, refrigerate it promptly and discard it if it has been at room temperature for more than two hours.

Can you freeze Potato salad with sauce?

Freezing Potato salad with sauce is not recommended. Potatoes can become watery or grainy after thawing, and mayonnaise- or yogurt-based dressings may separate. For a better texture, freeze plain cooked potatoes if needed, then thaw and dress them fresh.

Should Potato salad with sauce be served warm or cold?

Potato salad with sauce is usually served chilled or cool. Let the potatoes cool before adding a creamy dressing, which can thin or separate on hot potatoes. For a warm version, use an oil-and-vinegar or mustard dressing instead.

What can you add to Potato salad with sauce?

You can add chopped celery, pickles, spring onions, dill, parsley, or hard-boiled eggs to Potato salad with sauce. Keep juicy additions well drained so they do not loosen the dressing, and fold everything in gently to preserve the potato pieces.

What goes well with Potato salad with sauce?

Potato salad with sauce pairs well with grilled chicken, sausages, fish, or roasted vegetables. Its creamy dressing makes it a substantial side, so crisp greens or lightly dressed vegetables help balance the plate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026