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Vegetable Potato Salad Calories
Boiled potatoes, mixed vegetables, low fat, fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable Potato Salad (150 g) has 128 calories. That works out to 85 calories per 100 g. It contains 24.8 g of carbs, 3.2 g of protein, 1.8 g of fat and 4.1 g of fiber. Its 18 mg of Vitamin C covers 20% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Vegetable Potato Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
128
KCAL / 150G
Carbs
24.8g
· 9% DV
Protein
3.2g
· 6% DV
Fat
1.8g
· 2% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 10% · Fat 13%
Vegetable Potato Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 4.1 g | 15% |
| Protein | 3.2 g | 6% |
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 Vegetable Potato Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 128 kcal |
| ½ cup (small) | 75 g | 64 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (medium) | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 serving (large) | 180 g | 153 kcal |
| 1 cup (large) | 200 g | 170 kcal |
| 2 piece (large) | 200 g | 170 kcal |
| 1 pack (jumbo) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Vegetable Potato Salad
What is Vegetable Potato Salad made of?
Vegetable Potato Salad is usually made with boiled potatoes, carrots and peas, combined with a creamy dressing. Depending on the recipe, that dressing may use mayonnaise, yogurt, or a mixture of the two.
Is Vegetable Potato Salad the same as Russian salad?
No, Vegetable Potato Salad is not necessarily Russian salad. The two can share potatoes, peas, carrots and a creamy dressing, but Russian salad often includes a broader mix of diced vegetables and is prepared as a distinct dish.
How do you stop potatoes breaking up in Vegetable Potato Salad?
Boil the potatoes until just tender, rather than cooking them until they crumble. Let them cool before peeling and cutting, then fold them gently into the vegetables and dressing instead of stirring vigorously.
Should you peel potatoes before boiling them for Vegetable Potato Salad?
No, you do not have to peel them first. Boiling potatoes in their skins helps them hold their shape; once they are cool enough to handle, peel and dice them for the salad.
Can you make Vegetable Potato Salad the day before?
Yes, Vegetable Potato Salad can be made ahead and chilled in a covered container. Stir it gently before serving; if the dressing has thickened as it rests, loosen it with a little extra dressing.
How long does Vegetable Potato Salad last in the fridge?
Vegetable Potato Salad keeps for about three to four days in a refrigerator when stored promptly in a covered container. Discard it if it has been left at room temperature for an extended period.
Can you freeze Vegetable Potato Salad?
Freezing Vegetable Potato Salad is not recommended. Potatoes can turn watery or mealy after thawing, while mayonnaise- or yogurt-based dressing may separate and lose its smooth texture.
What dressing goes in Vegetable Potato Salad?
Mayonnaise, yogurt, or a blend of both are common creamy dressings for Vegetable Potato Salad. For a different style, use olive oil, lemon juice and herbs, adding the dressing gradually so the potatoes stay intact.
What can you serve with Vegetable Potato Salad?
Serve Vegetable Potato Salad alongside grilled chicken, fish, burgers, or roasted vegetables. Its creamy texture also works well with crisp green salads and other picnic or barbecue dishes.
Can Vegetable Potato Salad be served warm?
Yes, but it is usually served chilled or cool, especially when the dressing contains mayonnaise or yogurt. For a warm version, dress the potatoes lightly while they are warm and serve soon after preparation.
Vegetable Potato Salad Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
Vitamin K
24µg · 20% DV
B6
0.24mg · 14% DV
B3
1.65mg · 10% DV
Minerals
Copper
0.14mg · 16% DV
Sodium
315mg · 14% DV
Potassium ⭐
465mg · 14% DV
Manganese
0.2mg · 9% DV
Vegetable Potato Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Potato Salad
To burn the 128 calories in 1 cup (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.
What is Vegetable Potato Salad?
Vegetable potato salad combines cooked potato with vegetables such as carrots and peas, brought together here with a creamy dressing. It has no single place of origin: potato salads are made in many countries, with ingredients and dressings varying from one home or region to another.
Serve it chilled as a side dish, or take it to a picnic or buffet; it also works alongside grilled food. This version is relatively low in fat and provides some fibre from the potatoes and vegetables, though the dressing can change its overall richness. For a lighter serving, use the dressing sparingly and add fresh herbs or a little lemon for brightness.
How Nutritious Is Vegetable Potato Salad?
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 Vegetable Potato Salad 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 Vegetable Potato Salad Contain Allergens?
No known major allergens
Which Diets Is Vegetable Potato Salad 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
Vegetable Potato Salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.