1 serving (medium) of Potato salad with yogurt (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 22.7 g of carbs, 3.9 g of protein, 3.3 g of fat and 2.6 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Potato salad with yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

15.1g

· 5% DV

Protein

2.6g

· 5% DV

Fat

2.2g

· 3% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 67% · Protein 11% · Fat 22%

Potato salad with yogurt Vitamins & Minerals

Vitamins

Vitamin C

8mg · 9% DV

0.09mg · 8% DV

0.4mg · 8% DV

0.13mg · 8% DV

Minerals

Sodium

220mg · 10% DV

Potassium ⭐

330mg · 10% DV

Phosphorus

54mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Potato salad with yogurt?

Nutrient density

Medium

38/ 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

43/ 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.

Potato salad with yogurt 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 Potato salad with yogurt

To burn the 92 calories in 100 g:

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Potato salad with yogurt 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 Potato salad with yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Potato salad with yogurt Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Potato salad with yogurt Fat Profile

SATURATED

1.1g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Potato salad with yogurt

🥗vs🧴

Potato salad with yogurt vs Hawthorn Vinegar74 kcal more per 100 g

→🥗vs🌯

Potato salad with yogurt vs Tantuni118 kcal fewer per 100 g

→🥗vs🌯

Potato salad with yogurt vs Chicken Wrap103 kcal fewer per 100 g

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Potato salad with yogurt vs Protein Bar258 kcal fewer per 100 g

→

Foods Similar to Potato salad with yogurt

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Potato salad with yogurt

Can yogurt potato salad be made a day ahead?

Yes. Prepare it in a covered container and refrigerate it; stirring before serving helps redistribute any liquid released by the yogurt.

How long does yogurt potato salad keep in the fridge?

Because it contains cooked potatoes and dairy, it should be chilled promptly and is generally best eaten within 3 to 4 days. Do not keep it if it has been left at room temperature for an extended time.

Why does yogurt potato salad become watery?

Mixing yogurt with hot potatoes can trap steam and encourage the salad to release moisture. Let the potatoes cool completely and use strained yogurt for a thicker texture.

How do you boil potatoes for salad without them falling apart?

Boil them whole with their skins on until they are just tender when pierced with a fork. Letting them cool slightly before peeling and cutting helps the cubes hold their shape.

Can yogurt potato salad be frozen?

Freezing is not recommended. Potatoes can become grainy or watery after thawing, while yogurt may separate and look curdled.

What goes well with yogurt potato salad?

Dill, parsley, spring onions, garlic, lemon juice and olive oil all work well with its tangy flavor. Adding chickpeas, boiled eggs or grilled chicken can turn it into a more filling meal.

Is yogurt potato salad good after a workout?

The potato provides carbohydrate, which can be useful after exercise as part of a recovery meal. Pair it with a more substantial protein source, such as eggs, chicken, fish or legumes, to better support muscle repair.

Is yogurt potato salad lighter than mayonnaise potato salad?

A yogurt-based version is often fresher tasting and may be lower in fat than a mayonnaise-heavy recipe. The final result still depends on the type of yogurt and any added oil or mayonnaise.

Can you eat yogurt potato salad at night?

It can be eaten in the evening, but a large portion close to bedtime may worsen bloating or reflux in some people. A moderate serving is usually more comfortable, especially without rich side dishes.

Can people with lactose intolerance eat yogurt potato salad?

Some people tolerate yogurt better than milk, but tolerance varies widely. Using lactose-free yogurt or starting with a small serving may be a more suitable option.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026