Potato salad with egg, made with light mayonnaise-type salad dressing
Common food
Photo: Wikipedia
This is a classic, creamy potato salad where tender, waxy potatoes are folded with chopped hard-boiled eggs and a light mayonnaise dressing. It offers a satisfying contrast of soft, starchy potato and rich egg, all coated in a tangy, smooth sauce. Nutritionally, it's a moderate-calorie side dish where the light dressing significantly cuts the fat compared to traditional versions.
Calorie split: 10% protein · 54% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, familiar taste and the way it perfectly balances creamy, tangy, and savory notes. It's a versatile staple at picnics, barbecues, and family dinners, evoking a sense of nostalgia and shared meals.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the potential for blood sugar spikes due to the high glycemic load of white potatoes, especially when paired with added sugars in some dressings. To mitigate this, pair a smaller portion with a source of protein (like extra egg or grilled chicken) and fiber-rich vegetables. Also, be mindful of sodium content in the dressing and opt for low-sodium versions when possible.
Key benefits
- Good source of quick energy from complex carbohydrates
- Provides satiety from a balanced mix of carbs, protein, and fat
- Light mayonnaise reduces saturated fat content
- Contains dietary fiber from potatoes
- Eggs add complete protein and essential nutrients like choline
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The light mayonnaise used in many modern recipes is often an emulsion where a portion of the oil is replaced with ingredients like yogurt, buttermilk, or pureed vegetables, drastically cutting calories while attempting to mimic the original's rich mouthfeel.
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 in the fridge for a few hours. However, add delicate ingredients like fresh herbs just before serving to maintain their color and texture.
What's the best potato for this salad?
Waxy potatoes like Red Bliss, Yukon Gold, or New Potatoes hold their shape best after boiling and won't turn mushy in the dressing.
How do I prevent the potatoes from absorbing all the dressing?
Toss the warm, drained potatoes with a small amount of vinegar or lemon juice first. This creates a slight barrier and adds flavor. Let them cool slightly before folding in the mayonnaise-based 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 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.