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Sumac Mint Mustard Potato Salad Calories
Source of fiber and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sumac Mint Mustard Potato Salad (180 g) has 220 calories. That works out to 122 calories per 100 g. It contains 33.3 g of carbs, 3.8 g of protein, 8.5 g of fat and 3.8 g of fiber. Its 0.4 mg of B6 covers 25% of the Daily Value. Its glycemic index is 66 (medium), so it raises blood sugar at a moderate pace.
Sumac Mint Mustard Potato Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
220
KCAL / 180G
Carbs
33.3g
· 12% DV
Protein
3.8g
· 8% DV
Fat
8.5g
· 11% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 7% · Fat 34%
Sumac Mint Mustard Potato Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.19 g | 6% |
| Trans fat | 0 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 3.8 g | 8% |
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 Sumac Mint Mustard Potato Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 220 kcal |
| 1 tablespoon (diced) | 18 g | 22 kcal |
| 1 ounce (diced) | 28.4 g | 35 kcal |
| ½ cup (small) | 90 g | 110 kcal |
| 100 g | 100 g | 122 kcal |
| 1 serving (medium) | 150 g | 183 kcal |
| 1 serving (large) | 250 g | 305 kcal |
| 1.5 cup (large) | 270 g | 329 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Sumac Mint Mustard Potato Salad
How do you make Sumac Mint Mustard Potato Salad?
To make Sumac Mint Mustard Potato Salad, toss cooked, bite-size potatoes with mustard, olive oil, lemon juice, sumac and mint. Cook the potatoes until just tender rather than falling apart, and fold in the dressing gently so the pieces keep their shape.
Can Sumac Mint Mustard Potato Salad be served warm?
Yes, Sumac Mint Mustard Potato Salad can be served warm or chilled. Tossing the dressing with warm potatoes helps them absorb its tangy flavor; add fresh mint near serving time so it stays bright and aromatic.
What does sumac add to Sumac Mint Mustard Potato Salad?
Sumac gives Sumac Mint Mustard Potato Salad a tart, citrus-like note that balances the earthy potatoes and sharp mustard. If you want its flavor to stand out, sprinkle a little extra over the salad just before serving.
How do you stop the potatoes from going mushy in Sumac Mint Mustard Potato Salad?
For Sumac Mint Mustard Potato Salad, choose waxy potatoes and stop cooking them as soon as a knife passes through with slight resistance. Drain them well, let excess steam escape, and fold in the dressing without vigorous stirring.
Can you make Sumac Mint Mustard Potato Salad ahead of time?
Yes, you can make Sumac Mint Mustard Potato Salad ahead and refrigerate it in a covered container. For the freshest flavor, add delicate fresh mint shortly before serving; if the chilled potatoes have absorbed the dressing, stir in a small splash of lemon juice.
What kind of mustard works best in Sumac Mint Mustard Potato Salad?
Dijon mustard gives Sumac Mint Mustard Potato Salad a smooth, sharp flavor, while whole-grain mustard adds texture. Either works; start with a modest amount, taste the dressing, and add more if you want the mustard to be more prominent.
Should you peel potatoes for Sumac Mint Mustard Potato Salad?
Peeling is optional for Sumac Mint Mustard Potato Salad. Thin-skinned potatoes can be scrubbed and cooked with their skins on for a more rustic texture; peel thicker-skinned potatoes if you prefer a softer, more even bite.
What can you use instead of sumac in Sumac Mint Mustard Potato Salad?
If you cannot find sumac for Sumac Mint Mustard Potato Salad, use a little lemon zest and lemon juice for tartness. The flavor will not be identical—sumac has its own fruity tang—but the substitute keeps the dressing lively.
What goes well with Sumac Mint Mustard Potato Salad?
Sumac Mint Mustard Potato Salad pairs well with grilled fish, chicken, roasted vegetables, or a simple green salad. Its tangy mustard dressing also makes it a useful side for a picnic or barbecue spread.
Can you make Sumac Mint Mustard Potato Salad without a creamy dressing?
Yes, Sumac Mint Mustard Potato Salad is easy to make without mayonnaise or cream. Whisk mustard with olive oil, lemon juice and a little water, then add sumac and mint for a lighter, tangy coating.
Sumac Mint Mustard Potato Salad Vitamins & Minerals
Vitamins
B6
0.43mg · 25% DV
Vitamin C
16.56mg · 18% DV
B3
2.25mg · 14% DV
B5
0.68mg · 14% DV
Minerals
Copper
0.22mg · 24% DV
Sodium
441mg · 19% DV
Potassium ⭐
605mg · 18% DV
Manganese
0.34mg · 15% DV
Sumac Mint Mustard Potato Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sumac Mint Mustard Potato Salad
To burn the 220 calories in 1 cup (medium) (180 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 Sumac Mint Mustard Potato Salad?
Sumac Mint Mustard Potato Salad brings together cooked potatoes, tangy sumac, mint and mustard, usually with an oil-and-acid dressing. It is a seasoned variation on familiar potato salad rather than a dish tied to one particular place; sumac gives it a Middle Eastern note.
The potatoes are tender and filling, balanced by the tart spice, cool herbs and mustard’s gentle bite. Serve it as a side with grilled food, or alongside other salads and mezze at a shared meal. It provides fibre and potassium, with 2.1 g of fibre per 100 g. For a lighter dressing, use less oil and add extra herbs or crisp vegetables.
How Nutritious Is Sumac Mint Mustard 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 Sumac Mint Mustard 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 Sumac Mint Mustard Potato Salad Contain Allergens?
No known major allergens
Which Diets Is Sumac Mint Mustard 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
Sumac Mint Mustard Potato Salad Fat Profile
SATURATED
1.19g
MONOUNSATURATED
5.62g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.