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Seafood salad with potatoes Calories
High in protein, source of iodine and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Seafood salad with potatoes (200 g) has 256 calories. That works out to 128 calories per 100 g. It contains 22.4 g of carbs, 18.8 g of protein, 10.2 g of fat and 2.8 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Seafood salad with potatoes Nutrition Facts
Selected: 1 serving (medium) · 200 g
256
KCAL / 200G
Carbs
22.4g
· 8% DV
Protein
18.8g
· 38% DV
Fat
10.2g
· 13% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 29% · Fat 36%
Seafood salad with potatoes nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 840 mg | 37% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 2.8 g | 10% |
| Protein | 18.8 g | 38% |
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 Serving of Seafood salad with potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 256 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 3 tablespoon (medium) | 54 g | 69 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 2 piece (double) | 180 g | 230 kcal |
| 1 serving (large) | 280 g | 358 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Seafood salad with potatoes
What goes into seafood salad with potatoes?
Seafood salad with potatoes usually combines cooked seafood, boiled potatoes, and a dressing. Common seafood choices include shrimp, squid, mussels, or octopus; herbs, lemon, and olive oil add freshness without making the salad heavy.
How do you make seafood salad with potatoes?
To make seafood salad with potatoes, cook the seafood and potatoes separately, let both cool, then cut them into bite-size pieces. Toss gently with lemon juice, olive oil, herbs, and seasoning so the potatoes keep their shape.
What dressing goes best with seafood salad with potatoes?
A lemon-and-olive-oil dressing is a classic match for seafood salad with potatoes because its acidity balances the starchy potatoes and savory seafood. A little mustard or mayonnaise can make the dressing creamier, if desired.
Can you use frozen seafood in seafood salad with potatoes?
Yes, frozen seafood works in seafood salad with potatoes. Thaw it safely, cook it thoroughly, and drain it well before mixing; excess water can dilute the dressing and make the potatoes soggy.
Should seafood salad with potatoes be served cold?
Yes, seafood salad with potatoes is usually served chilled or cool, rather than hot. Cooling the cooked ingredients before combining them helps the dressing cling and keeps the salad refreshing; keep it refrigerated until serving.
How long does seafood salad with potatoes last in the fridge?
Seafood salad with potatoes is best eaten within 1–2 days when stored covered in the refrigerator. If it has been left out at room temperature for an extended period, discard it rather than saving it for later.
Can you make seafood salad with potatoes ahead of time?
Yes, you can prepare seafood salad with potatoes ahead of time and refrigerate it. For the best texture, add the dressing shortly before serving, especially if it contains mayonnaise, and stir gently after chilling.
Can seafood salad with potatoes be made without mayonnaise?
Yes, seafood salad with potatoes is easy to make without mayonnaise. Dress it with olive oil, lemon juice, and herbs instead; this keeps the seafood flavors clear and gives the salad a lighter, Mediterranean-style finish.
What should you serve with seafood salad with potatoes?
Serve seafood salad with potatoes alongside a crisp green salad, grilled vegetables, or a light soup. Since the potatoes make it more filling than a plain seafood salad, a simple side keeps the meal balanced without overpowering it.
Is seafood salad with potatoes safe to eat during pregnancy?
Seafood salad with potatoes can be eaten during pregnancy if every seafood ingredient is thoroughly cooked and the salad has been kept properly chilled. Avoid raw seafood, and ask your clinician about choices that fit your pregnancy and health needs.
Seafood salad with potatoes Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
Vitamin K
36µg · 30% DV
Biotin
6.4µg · 21% DV
B3
3.2mg · 20% DV
Minerals
Selenium
38µg · 69% DV
Iodine
68µg · 45% DV
Phosphorus
256mg · 37% DV
Sodium
840mg · 37% DV
Potassium ⭐
620mg · 18% DV
Seafood salad with potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seafood salad with potatoes
To burn the 256 calories in 1 serving (medium) (200 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 Seafood salad with potatoes?
Seafood salad with potatoes brings cooked potatoes together with a mixture of seafood, served cold or at room temperature. It does not have one defining place of origin or a fixed recipe: the seafood and dressing vary, and Mediterranean-style versions often use lemon and olive oil.
The tender potatoes balance the firmer, briny seafood. It works as a light lunch, a starter, or part of a shared spread; in Turkey, a similar salad may appear among meze. It provides protein, along with iodine and vitamin B12 from the seafood. For a fresher, lighter plate, use a modest amount of dressing and serve it with leafy greens.
How Nutritious Is Seafood salad with potatoes?
Nutrient density
High
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 Seafood salad with potatoes 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 Seafood salad with potatoes Contain Allergens?
Contains these allergens:
Which Diets Is Seafood salad with potatoes Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Seafood salad with potatoes Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.4g
POLYUNSATURATED
1.9g
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.