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A creamy pale-yellow salad of chunky potato pieces and chopped hard-boiled egg, with white and golden egg pieces visible, served in a bowl.

Egg Potato Salad Calories

Classic salad made with eggs and potatoes.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

120kcal

GI

65medium

POTASSIUM · 100 G

320mg

FIBER · 100 G

1.5g

Quick answer

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.

Egg Potato Salad Nutrition Facts

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%

Egg Potato Salad nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories180 kcal
Total fat7.8 g10%
Saturated fat1.95 g10%
Trans fat0 g
Sodium390 mg17%
Total carbohydrate20.3 g7%
Fiber2.3 g8%
Protein6.3 g13%

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 Egg Potato Salad?

ServingAmountCalories
1 serving (medium)150 g180 kcal
100 g100 g120 kcal
1 serving (small)100 g120 kcal
1 piece (small)120 g144 kcal
1 cup (medium)180 g216 kcal
1 bottle (medium)200 g240 kcal
1 serving (large)250 g300 kcal
1 pack (large)300 g360 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Egg Potato Salad

How do you make Egg Potato Salad?

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.

How long does Egg Potato Salad last in the fridge?

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.

Can you make Egg Potato Salad the day before?

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.

What dressing is best for Egg Potato Salad?

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.

Why does Egg Potato Salad get watery?

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.

Should you peel potatoes before making Egg Potato 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.

Can Egg Potato Salad be frozen?

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.

What goes well with Egg Potato Salad?

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.

How do you keep potatoes from falling apart in Egg Potato Salad?

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.

Can you make Egg Potato Salad without mayonnaise?

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.

Egg Potato Salad Vitamins & Minerals

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

Egg Potato Salad Glycemic Index

GLYCEMIC INDEX

65
Medium
0 Low5570100

GLYCEMIC LOAD

13.5
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg Potato Salad

To burn the 180 calories in 1 serving (medium) (150 g):

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

What is Egg Potato Salad?

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.

How Nutritious Is Egg Potato Salad?

Nutrient density

Medium

45/ 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

42/ 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.

Is Egg Potato Salad 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 Egg Potato Salad Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Egg Potato Salad 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

Egg Potato Salad Fat Profile

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.