Potato salad with egg, made with any type of fat free dressing
Common food
Photo: Wikipedia
A classic, creamy salad of tender boiled potato chunks and chopped hard-boiled egg, bound in a light, tangy fat-free dressing. It offers a satisfying contrast between the soft, starchy potato and the rich, crumbly egg yolk. At just 89 kcal per 100g, it's a notably lighter take on a comfort food staple.
Calorie split: 12% protein · 71% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic flavor and the satisfying blend of textures. It's a versatile side dish that pairs well with grilled meats, sandwiches, or stands alone as a light lunch.
⚠️ Watch-outs & how to enjoy it better
The fat-free dressing can sometimes taste less rich or tangy, and the dish may lack the creamy mouthfeel some prefer. Those watching blood sugar should be mindful of the carb content; pairing it with a source of protein or healthy fat can help blunt the glycemic response.
Key benefits
- Low in fat and calories compared to traditional mayo-based versions
- Good source of complex carbohydrates for sustained energy
- Provides protein from eggs and potatoes
- Contains dietary fiber for digestive health
- Versatile base for adding vegetables or lean proteins
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The addition of hard-boiled egg to potato salad is a hallmark of the American Southern style, where it's often considered essential for both flavor and texture.
Full nutrition (USDA data · scales with serving)
| Water | 78.2 g |
| Energy | 89.0 kcal |
| Protein | 2.7 g |
| Total lipid (fat) | 1.7 g |
| Carbohydrate, by difference | 16.0 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 245 mg |
| Sodium, Na | 205 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 4.2 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.87 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 43.1 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 17.0 ug |
| Carotene, beta | 17.0 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 60.0 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 7.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.49 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.29 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.79 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.72 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 44.0 mg |
Amino acid profile (per 100g)
Estimated from Potato salad, home-prepared — USDA does not publish this profile for Potato salad with egg.
| 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
Can I make this ahead of time?
Yes, it often tastes better after the flavors meld in the fridge for a few hours. Store it covered and consume within 2-3 days.
What fat-free dressings work best?
Vinegar-based dressings (like a light vinaigrette), fat-free mayonnaise, or even a tangy yogurt-based dressing are excellent choices to keep it low-fat while adding flavor.
Is it suitable for a vegan diet?
This specific version contains egg, so it is not vegan. A vegan version would omit the egg and use a plant-based fat-free dressing.
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 0.89 kcal/g · 12% calories from protein · 1.6 g fiber · 2.7 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: 0.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.