Potato salad with egg, made with light mayonnaise
Common food
Photo: Wikipedia
This is a creamy, chunky salad where tender boiled potatoes and hard-boiled eggs are bound together with a light mayonnaise dressing. It offers a satisfying mix of textures—soft potato, firm egg white, and crumbly yolk—with a mild, tangy richness. At 111 kcal per 100g, it's a lighter take on a classic comfort food, providing a good balance of carbs and protein.
Calorie split: 10% protein · 54% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic flavor and creamy yet chunky texture that's both satisfying and refreshing. It's a beloved staple at picnics, barbecues, and family gatherings because it's easy to make ahead and feeds a crowd.
⚠️ Watch-outs & how to enjoy it better
The light mayonnaise base can still be high in sodium, and the dish's carbohydrate content may cause blood-sugar spikes if eaten in large portions. To counteract this, pair it with a lean protein like grilled chicken or fish, and practice portion control by filling half your plate with non-starchy vegetables.
Key benefits
- Good source of quick energy from complex carbohydrates.
- Provides protein for muscle maintenance from eggs.
- Light mayonnaise reduces fat content vs. traditional versions.
- Contains dietary fiber from potato skins if included.
- A versatile dish that can be customized with herbs and vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The light mayonnaise in this version typically uses a blend of oil, water, egg yolk, and vinegar or lemon juice, but replaces some or all of the oil with water or other low-calorie ingredients to cut fat and calories.
Full nutrition (USDA data · scales with serving)
| Water | 76.5 g |
| Energy | 111 kcal |
| Protein | 2.7 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 15.1 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 51.0 mg |
| Potassium, K | 244 mg |
| Sodium, Na | 205 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 4.6 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.88 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 44.7 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 21.0 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 64.0 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 10.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.89 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 | 0.61 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 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
Can I make this potato salad ahead of time?
Yes, it often tastes better after the flavors meld. Refrigerate in an airtight container for up to 3-4 days. Add a splash of vinegar or a dollop of mayo when serving if it seems dry.
What's the best potato for this salad?
Waxy potatoes like Yukon Gold, Red Bliss, or new potatoes hold their shape well after boiling. Starchy potatoes like Russets can become too fluffy and may break down.
Is it safe to eat potato salad left out at a picnic?
For food safety, discard potato salad (or any mayo-based dish) that has been left out at room temperature for more than 2 hours (1 hour if above 90°F/32°C). Keep it chilled in a cooler.
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 1.11 kcal/g · 10% calories from protein · 1.3 g fiber · 1.7 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.