Potato Salad — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Potato salad nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 143 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 18 g | 6.55% |
| Fiber | 2 g | 7.14% |
| Sugars | 3 g | 6% |
| Glycemic Index | 40 | - |
| Protein | 3 g | 6% |
| Sodium | 352 mg | 15.3% |
| Total Fat | 7 g | 8.97% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
40
🟢 Low Glycemic Index
3 g
🍏 Low Sugar Content
Potato salad facts & tips
Health benefits
- Provides carbohydrates from potatoes, which are a primary source of energy for the body and brain.
- Rich in vitamins and minerals such as Vitamin C, potassium, and Vitamin B6, which support overall health and well-being.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Can be a source of healthy fats if made with olive oil or avocado-based dressings.
- Versatile and nutritious when combined with vegetables and lean proteins.
Health risks
- High fat content particularly in potato salads made with mayonnaise or other creamy dressings, which can raise cholesterol levels and increase the risk of heart disease.
- High calorie content which can contribute to weight gain if consumed frequently or in large portions, especially when paired with other high-calorie foods.
- High sodium content particularly in pre-packaged or commercially prepared potato salads, which can contribute to hypertension and increased cardiovascular risks.
- Risk of contamination with harmful bacteria such as Salmonella or Listeria if the potato salad is not properly stored or handled, particularly in warm conditions.
How to choose potato salad
Quality potato salad should feature firm, well-cooked potatoes that retain their shape mixed with fresh ingredients. The dressing should coat the potatoes evenly without being too runny or thick.
Stay away from potato salad that appears discolored or emits an off smell, which can indicate spoilage. Salad that is excessively oily or has a separated dressing should also be avoided, as it is likely not fresh.
How to store potato salad
Potato salad should be stored in the refrigerator in an airtight container. This keeps it fresh and safe to eat for up to three days. Ensure it is kept in the coldest part of the fridge to maintain its quality.
Leaving potato salad out at room temperature can lead to rapid spoilage and bacterial growth. Avoid using metal containers for storage, as they can react with the ingredients. Always use clean utensils to scoop out portions to prevent contamination.
✅ Extra Tip
How long does it last?
Potato salad can last for 3-5 days in the refrigerator when stored in an airtight container. For the best quality, keep it properly sealed and at a consistent refrigerator temperature.
What to do with leftovers?
Leftover potato salad can be used in a variety of creative ways. Use it as a filling for sandwiches or wraps, adding a creamy, flavorful layer to your meal, or mix it into a green salad for added texture and flavor. Potato salad is also great when mixed into a pasta salad with additional vegetables, herbs, and a tangy dressing.
Use leftover potato salad as a topping for baked potatoes, where its creamy dressing adds richness to the dish. If you have a lot of potato salad, consider using it as a base for a casserole by layering it with cheese, breadcrumbs, and herbs, then baking until golden and bubbly. Potato salad can also be transformed into a warm dish by gently heating it and serving it as a side with grilled meats or fish. For a quick snack, enjoy potato salad on its own, or serve it with crackers or bread for dipping.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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