Potato salad with egg, made with mayonnaise
Common food
Photo: Wikipedia
This is a classic creamy side dish of tender, boiled potato chunks and hard-boiled egg pieces bound in a rich, tangy mayonnaise dressing. The texture is a satisfying mix of soft, starchy potato and firm egg, with the mayonnaise providing a smooth, luxurious coating. Nutritionally, it's a calorie-dense dish primarily from fats and carbs, offering a quick energy source.
Calorie split: 5% protein · 41% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, creamy, and savory flavor profile, which is a nostalgic staple at picnics and barbecues. Its versatility makes it a beloved canvas for personal touches like mustard, pickles, or fresh herbs.
⚠️ Watch-outs & how to enjoy it better
The mayonnaise base makes it high in calories and fats, and it can cause blood-sugar spikes due to the refined carbs in white potatoes. To counteract this, pair it with a lean protein like grilled chicken or fish, and use a light mayo or Greek yogurt blend to reduce fat while adding protein. For blood sugar management, consider using waxy potatoes with a lower glycemic index or mixing in non-starchy vegetables like celery.
Key benefits
- Provides quick energy from carbohydrates.
- Contains protein and choline from eggs.
- Potatoes offer potassium and vitamin B6.
- Mayonnaise provides vitamin E and healthy fats.
- A versatile base for adding vegetables or herbs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The addition of hard-boiled eggs to potato salad is a hallmark of American-style versions, often attributed to 19th-century cookbooks, while many European versions, like German potato salad, traditionally use a vinegar-based dressing without mayonnaise.
Full nutrition (USDA data · scales with serving)
| Water | 71.0 g |
| Energy | 157 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 16.2 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 53.0 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 329 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.80 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 18.2 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 67.0 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 14.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 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 | 0.96 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 5.0 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.63 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 17.0 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 potato salad with egg a good source of protein?
It contains a moderate amount of protein from the eggs and potatoes, but it's not a high-protein dish. The primary macronutrients are carbohydrates from the potatoes and fats from the mayonnaise.
How can I make it healthier?
You can substitute some or all of the mayonnaise with Greek yogurt or mashed avocado for a healthier fat profile and added protein. Adding extra vegetables like celery, bell peppers, or peas increases fiber and nutrients.
Why does my potato salad get watery?
This often happens if the potatoes are overcooked and break down, or if they are still hot when mixed with the dressing, causing the mayonnaise to separate. Use waxy potatoes, boil them just until tender, drain well, and let them cool completely before 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 1.57 kcal/g · 5% calories from protein · 1.3 g fiber · 5.0 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: 1.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.