Potato salad, made with light mayonnaise-type salad dressing
Common food
Photo: Wikipedia
A classic picnic staple, this potato salad features tender, waxy potato chunks tossed in a creamy, tangy light mayonnaise dressing, often with crisp celery and onion. Its texture is a satisfying mix of soft potato and crunchy vegetables, with a flavor that's rich yet lighter than traditional versions. Nutritionally, it's a moderate source of carbohydrates with a notably low fat content for a mayonnaise-based dish.
Calorie split: 5% protein · 64% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, creamy-yet-light taste and its role as a communal food at barbecues, potlucks, and family gatherings. Its adaptability allows for countless personal tweaks with herbs, spices, and mix-ins.
⚠️ Watch-outs & how to enjoy it better
The light mayonnaise dressing can still be high in sodium and may contain added sugars, which can contribute to blood sugar spikes. For those monitoring intake, pairing it with a lean protein like grilled chicken or a fiber-rich green salad can help balance the meal. Opting for a homemade version allows for better control over salt and sugar content.
Key benefits
- Lower in fat than traditional mayonnaise-based potato salads
- Provides quick energy from carbohydrates
- Contains dietary fiber from potatoes and vegetables
- A versatile side dish that can be prepared ahead
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The light mayonnaise dressing in this version often uses ingredients like yogurt, sour cream, or buttermilk to reduce fat while maintaining creaminess, a technique that became popular in the U.S. during the low-fat diet trends of the 1990s.
Full nutrition (USDA data · scales with serving)
| Water | 76.7 g |
| Energy | 105 kcal |
| Protein | 1.4 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 17.0 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 35.0 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 215 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 1.1 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.99 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 11.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 22.0 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.57 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.39 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.83 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.79 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Potato salad, home-prepared — USDA does not publish this profile for Potato salad.
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.14 g |
| Leucine | 0.20 g |
| Lysine | 0.17 g |
| Methionine | 0.07 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.10 g |
| Valine | 0.17 g |
| Arginine | 0.15 g |
| Histidine | 0.06 g |
| Alanine | 0.12 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.09 g |
| Proline | 0.10 g |
| Serine | 0.16 g |
FAQ
How is this different from regular potato salad?
The primary difference is the dressing: this version uses a light mayonnaise-type dressing, which is typically lower in fat and calories than a full-fat mayonnaise dressing. The base ingredients of potato, vegetables, and seasonings are often similar.
Can I make it ahead of time?
Yes, potato salad often tastes better after the flavors meld in the refrigerator for a few hours. Store it in an airtight container for up to 3-4 days. Note that the potatoes may absorb some dressing, so you might want to reserve a little to stir in before serving.
What kind of potatoes work best?
Waxy potatoes like Red, Yukon Gold, or New potatoes hold their shape well after boiling and are ideal. Starchy potatoes like Russets can become mealy and fall apart, making the salad mushy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.05 kcal/g · 5% calories from protein · 1.5 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.