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Boiled or roasted potatoes tossed with mustard sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Potatoes with Mustard (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 32.3 g of carbs, 3.5 g of protein, 3.3 g of fat and 3.5 g of fiber. Its 19.5 mg of Vitamin C covers 22% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
32.3g
· 12% DV
Protein
3.5g
· 7% DV
Fat
3.3g
· 4% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 8% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 32.3 g | 12% |
| Fiber | 3.5 g | 13% |
| Protein | 3.5 g | 7% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 cup (chopped) | 130 g | 143 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 cup (diced) | 180 g | 198 kcal |
| 2 piece (medium) | 240 g | 264 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Potatoes with Mustard are made by tossing boiled or roasted potatoes with a mustard dressing. Mix mustard with olive oil, lemon juice or vinegar, and black pepper, then coat the potatoes while they are still warm so the dressing clings well.
Dijon mustard gives Potatoes with Mustard a sharp, smooth dressing, while whole-grain mustard adds texture and yellow mustard tastes milder. Choose according to how strong you want the flavor, and taste the dressing before adding it to the potatoes.
Either method works for Potatoes with Mustard. Boiled potatoes turn tender and absorb the dressing, while roasted potatoes have browned edges and hold their shape. Let roasted potatoes cool slightly before tossing so the mustard does not lose its fresh, pungent flavor.
A simple dressing for Potatoes with Mustard combines mustard, olive oil, and lemon juice or vinegar. Salt and black pepper round it out, and chopped parsley or dill adds freshness. Stir the dressing together before gradually tossing it with the potatoes.
Yes, thinly sliced red onion or scallions add crunch and a sharp contrast to Potatoes with Mustard. Chopped pickles also work well for a tangier version. Add these ingredients after the potatoes are cooked, then toss everything gently with the dressing.
Potatoes with Mustard can be served hot, warm, or chilled. Warm potatoes absorb the dressing especially well, while a chilled version works as a potato salad. If serving it cold, stir it again before serving and add fresh herbs at the end.
Potatoes with Mustard pair well with grilled vegetables, leafy salads, fish, or chicken. For a vegetarian meal, serve them with beans or lentils and a crisp salad. Their bold dressing goes best with relatively simple sides.
Yes, Potatoes with Mustard can be made ahead and chilled in a covered container. The potatoes may absorb some of the dressing as they sit, so stir before serving and add a little lemon juice or olive oil if they seem dry.
Store leftover Potatoes with Mustard in a covered container in the refrigerator and eat them promptly. They can be served cold or reheated gently in a pan or microwave. Reheating may soften the potatoes, so avoid stirring them too vigorously.
Yes, Potatoes with Mustard do not need mayonnaise. Olive oil with mustard and lemon juice or vinegar makes a lighter, tangy dressing that coats the potatoes well. Add chopped herbs for freshness, or a spoonful of yogurt if you want a creamier result.
Vitamins
Vitamin C
19.5mg · 22% DV
B6
0.33mg · 19% DV
B3
1.95mg · 12% DV
B5
0.6mg · 12% DV
Minerals
Copper
0.17mg · 19% DV
Potassium ⭐
570mg · 17% DV
Sodium
315mg · 14% DV
Phosphorus
68mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 165 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.
Potatoes with Mustard is a simple side dish of boiled or roasted potatoes tossed in a mustard-based sauce. The potatoes stay soft and substantial, while mustard adds a sharp, tangy edge; the exact flavour and richness depend on the sauce and how much oil is used.
It works warm or chilled, alongside grilled vegetables, fish or meat, and can also be served as part of a picnic or buffet spread. Across many kitchens, it is an easy way to give plain potatoes more character without making them the centrepiece. Potatoes provide most of the dish’s carbohydrates, with 21.5 g per 100 g. For a lighter version, use less oil and brighten the sauce with lemon juice and fresh herbs.
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.
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.
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.
No known major allergens
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
SATURATED
0.6g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.