Potato salad with egg, made with Italian dressing
Common food
Photo: Wikipedia
This is a classic, creamy potato salad where tender, waxy potato chunks and hard-boiled egg pieces are tossed in a tangy, herb-flecked Italian dressing instead of the traditional mayonnaise. The result is a lighter, brighter side dish with a satisfying mix of soft textures and a zesty, savory flavor profile. Nutritionally, it's a moderate source of energy with a good balance of carbs and fats, and the eggs provide a protein boost.
Calorie split: 10% protein · 55% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its refreshing, tangy twist on a comfort classic, making it a perfect picnic or barbecue side that feels less heavy. Its versatility allows for easy additions like crisp celery, red onion, or fresh herbs to customize the flavor.
⚠️ Watch-outs & how to enjoy it better
The vinegar-based dressing can be high in sodium, and the potatoes have a moderate glycemic index, which may cause blood-sugar spikes for some. To counteract this, pair the salad with a source of additional protein or healthy fat (like grilled chicken or avocado), and practice portion control. Using a low-sodium dressing recipe can also help manage salt intake.
Key benefits
- Lighter alternative to mayo-based potato salad
- Good source of quick energy from carbohydrates
- Contains protein from eggs for satiety
- Provides dietary fiber from potatoes
- Italian dressing often includes heart-healthy olive oil
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The use of Italian dressing as a shortcut for potato salad became particularly popular in American home cooking during the 1950s and 60s, coinciding with the rise of bottled salad dressings as pantry staples.
Full nutrition (USDA data · scales with serving)
| Water | 75.8 g |
| Energy | 114 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 15.8 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 52.0 mg |
| Potassium, K | 263 mg |
| Sodium, Na | 212 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 4.3 ug |
| Vitamin C, total ascorbic acid | 5.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.94 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 45.7 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 2.0 ug |
| Lutein + zeaxanthin | 59.0 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 10.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.85 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.57 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.23 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) | 0.01 g |
| Cholesterol | 46.0 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
What type of potato is best for this salad?
Waxy potatoes like Red Bliss, Yukon Gold, or New Potatoes hold their shape well after boiling and are ideal. Starchy russets can become too crumbly.
Can I make this ahead of time?
Yes, it often tastes better after the flavors meld. Refrigerate for at least an hour before serving, but note the potatoes will absorb some dressing, so you might toss with a splash more before serving.
How do I prevent the eggs from getting rubbery?
Place eggs in cold water, bring to a boil, then turn off heat, cover, and let sit for 10-12 minutes. Immediately transfer to an ice bath to stop cooking and make peeling easier.
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 1.14 kcal/g · 10% calories from protein · 1.3 g fiber · 2.4 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: 0.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.