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Classic salad made with eggs and potatoes.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Egg Potato Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 20.3 g of carbs, 6.3 g of protein, 7.8 g of fat and 2.3 g of fiber. Its 0.8 µg of B12 covers 31% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
20.3g
· 7% DV
Protein
6.3g
· 13% DV
Fat
7.8g
· 10% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 14% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 390 mg | 17% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 2.3 g | 8% |
| Protein | 6.3 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 cup (medium) | 180 g | 216 kcal |
| 1 bottle (medium) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 pack (large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
To make Egg Potato Salad, boil the potatoes until tender and cook the eggs until hard-boiled. Cool and chop both, then fold them with mayonnaise or another dressing, season, and chill briefly so the flavors come together.
Egg Potato Salad generally keeps for 3–4 days in a covered container in the refrigerator. Return it to the fridge promptly after serving, since its cooked eggs and creamy dressing should not sit out for long.
Yes, Egg Potato Salad can be made the day before. Chill it in a covered container, and add delicate fresh herbs just before serving. If the dressing thickens overnight, stir in a small spoonful of dressing or yogurt.
Mayonnaise makes Egg Potato Salad rich and creamy, while a mustard vinaigrette gives it a sharper, lighter finish. For a middle ground, mix mayonnaise with mustard and a little vinegar, then taste before adding more salt.
Egg Potato Salad can turn watery when warm potatoes are mixed with dressing or when add-ins release liquid. Let the potatoes cool completely and drain ingredients such as pickles well before folding them into the salad.
You can peel potatoes either before or after boiling them for Egg Potato Salad. Boiling them whole with their skins on helps keep them from absorbing too much water; cool them enough to handle, then peel and cut.
No, Egg Potato Salad does not freeze well. Potatoes can become grainy or watery after thawing, and mayonnaise-based dressing may separate. Make it fresh or keep leftovers refrigerated rather than storing them in the freezer.
Egg Potato Salad pairs well with grilled meat, sausages, sandwiches, and picnic spreads. Its creamy texture also works alongside crisp green salad or crunchy vegetables, which add freshness and contrast.
Choose waxy potatoes for Egg Potato Salad because they hold their shape better than floury varieties. Cook them just until a knife slips in easily, cool them, and fold them into the dressing gently rather than mashing.
Yes, Egg Potato Salad can be made without mayonnaise. Dress it with Greek yogurt, sour cream, or a mustard-and-vinegar vinaigrette instead; add the dressing gradually so the potatoes stay coated without becoming mushy.
Vitamins
B12
0.75µg · 31% DV
Biotin
9µg · 30% DV
Vitamin K
27µg · 23% DV
B5
0.75mg · 15% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
120mg · 17% DV
Sodium
390mg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
480mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 180 calories in 1 serving (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.
Egg Potato Salad brings together boiled potatoes and hard-boiled eggs, usually with a dressing and seasonings that vary by recipe. It is made in many places rather than belonging to one single cuisine: some versions use a creamy mayonnaise dressing, while others lean on oil, vinegar or herbs.
It works as a side dish at picnics, potlucks and everyday meals, and can also be served as a light lunch with leafy greens or bread. Potatoes make it a carbohydrate-forward salad, while the eggs add protein. For a lighter version, use a modest amount of dressing and add crunchy vegetables or fresh herbs.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.95g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.