Potato salad with egg, made with light Italian dressing
Common food
Photo: Wikipedia
This is a light, creamy potato salad where tender chunks of potato and hard-boiled egg are tossed in a zesty Italian vinaigrette instead of a heavy mayonnaise base. The texture is a satisfying mix of soft potato, firm egg, and a crisp bite from any included vegetables like celery or onion. At just 94 calories per 100g, it's a notably lighter, protein-boosted version of the classic picnic staple.
Calorie split: 12% protein · 66% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love this version for its bright, tangy flavor that cuts through the starchiness of the potato, making it feel refreshing rather than heavy. It's a versatile side that pairs well with grilled meats and fish, and its lighter profile allows it to be enjoyed more frequently.
⚠️ Watch-outs & how to enjoy it better
The main downside is the potential for blood-sugar spikes due to the high-glycemic potato and added sugar in the dressing. To counteract this, pair the salad with a source of protein (like extra egg or chicken) or healthy fat (like avocado) to slow digestion, and practice portion control. The dressing may also be high in sodium, so look for low-sodium versions or make your own.
Key benefits
- Lower in calories and fat than traditional mayo-based versions
- Provides protein from eggs for better satiety
- Good source of quick energy from potato carbs
- Contains fiber from potato skins and vegetables
- Light Italian dressing adds flavor without excessive saturated fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The use of an oil-and-vinegar dressing in potato salad is a hallmark of German cuisine, where it's served warm, allowing the potatoes to absorb the dressing more effectively than when cold.
Full nutrition (USDA data · scales with serving)
| Water | 78.2 g |
| Energy | 94.0 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 15.5 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 51.0 mg |
| Potassium, K | 263 mg |
| Sodium, Na | 200 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 4.2 ug |
| Vitamin C, total ascorbic acid | 5.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.93 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 | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 59.0 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 4.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.54 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 | 0.01 g |
| SFA 16:0 | 0.38 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.75 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.70 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 | 0.58 g |
| PUFA 18:3 | 0.08 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
Is this potato salad healthier than the mayonnaise kind?
Yes, it is typically lower in calories, total fat, and saturated fat because it uses an oil-based vinaigrette instead of mayonnaise. The eggs add protein, making it more nutritionally balanced.
Can I make this ahead of time?
Yes, but the flavor is best within 24 hours. The potatoes will continue to absorb the dressing, which can make the salad slightly drier over time. A splash of vinegar or a bit more dressing can refresh it.
What can I add to make it more filling?
Boost the protein by adding more hard-boiled eggs, chickpeas, or diced grilled chicken. For more fiber and nutrients, mix in crunchy vegetables like bell peppers, radishes, or fresh herbs like dill and parsley.
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 0.94 kcal/g · 12% calories from protein · 1.3 g fiber · 2.2 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: 0.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.