1 serving (medium) of Russian Salad (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 17.4 g of carbs, 2.5 g of protein, 15 g of fat and 2.6 g of fiber. Its 384 mg of Sodium covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Russian Salad?

Russian Salad is a chilled dish associated with Russia, where its 19th-century predecessor, Olivier salad, was created in Moscow. The familiar version combines diced cooked potatoes and carrots, peas and often pickles with mayonnaise; some recipes include egg. It is creamy, with soft vegetables and a little crunch from the pickles, though recipes vary from place to place.

In Russia and across many countries, it is served cold as a side dish or part of a festive spread; in some places it is also eaten in sandwiches. The vegetables provide some fibre, while mayonnaise makes it relatively rich in fat and energy. For a lighter version, replace some of the mayonnaise with plain yoghurt, or serve a modest portion alongside fresh vegetables.

Russian Salad Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

14.5g

· 5% DV

Protein

2.1g

· 4% DV

Fat

12.5g

· 16% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 32% · Protein 5% · Fat 63%

Russian Salad Vitamins & Minerals

Vitamins

Vitamin A

110µg · 12% DV

Vitamin K

13µg · 11% DV

0.13mg · 8% DV

Vitamin C

7.5mg · 8% DV

Minerals

Sodium

320mg · 14% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Russian Salad?

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

36/ 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.

Russian Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Russian Salad

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

Is Russian Salad 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 Russian Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Russian Salad 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

Russian Salad Fat Profile

SATURATED

2.1g

MONOUNSATURATED

4.2g

POLYUNSATURATED

2.3g

⚖️

Omega 6:3 ratio 70:1

Above the ideal 4:1 (70:1).

Compare Russian Salad

🥗vs🍅

Russian Salad vs Tomato162 kcal more per 100 g

→🥗vs🥗

Russian Salad vs Mixed Green Salad162 kcal more per 100 g

→🥗vs🫑

Russian Salad vs Red Pepper149 kcal more per 100 g

→🥗vs🥄

Russian Salad vs Boiled Beetroot136 kcal more per 100 g

→

Foods Similar to Russian Salad

🍅

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 Russian Salad

What is in Russian salad?

Russian salad usually combines diced boiled potatoes and carrots with peas, pickles and mayonnaise. Some versions include hard-boiled eggs, while recipes across countries add or omit ingredients to suit local tastes.

Where did Russian salad originate?

Russian salad is commonly linked to Olivier salad, created by chef Lucien Olivier in 19th-century Moscow. The versions served around the world today are simpler adaptations, and their ingredients vary by country.

How do you make Russian salad?

To make Russian salad, boil potatoes and carrots until just tender, cook the peas, then cool and dice the vegetables. Fold them together with chopped pickles and mayonnaise, and chill before serving so the flavors come together.

Is Russian salad the same as Olivier salad?

Not exactly. Olivier salad is the Russian dish associated with Lucien Olivier’s original recipe, while Russian salad is a broader name for many simplified versions. The original was more elaborate; modern recipes often center on potatoes, peas, carrots and mayonnaise.

Can you put ham in Russian salad?

Yes, ham is included in some Russian salad variations, although it is not essential to the basic vegetable-and-mayonnaise version. Add it finely diced and fully chilled, especially if preparing the salad ahead.

How long does Russian salad last in the fridge?

Russian salad keeps for about 3 days in a sealed container in the refrigerator. Because it contains mayonnaise, return it to the fridge promptly after serving and avoid mixing leftovers with salad that has been sitting out.

Can you freeze Russian salad?

Freezing Russian salad is not recommended. Potatoes can become grainy and watery after thawing, and mayonnaise may separate, leaving the salad with an unpleasant texture. Make only as much as you can keep chilled and eat promptly.

What can you serve with Russian salad?

Russian salad works as a cold side dish with grilled or roasted meats, chicken, fish, or sandwiches. It is also commonly served as part of a spread of cold dishes; its creamy texture pairs well with crisp bread or fresh vegetables.

Can you make Russian salad without mayonnaise?

Yes. Plain yogurt or a mixture of yogurt and mustard can replace mayonnaise in Russian salad, though the result will be tangier and less rich. Stir in the dressing only after the cooked vegetables have cooled.

Why does Russian salad turn watery?

Russian salad often turns watery when the cooked vegetables are still warm, the peas or pickles are not drained, or the salad sits for too long. Cool and drain the ingredients thoroughly before adding mayonnaise, and store the salad covered in the refrigerator.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026