Potato salad, a beloved side dish gracing picnic tables and potlucks, offers a mix of flavors and textures. Understanding its nutritional composition can help you make informed choices about incorporating it into your diet.
Calorie Content and Macronutrient Breakdown
A single serving (283g) of potato salad contains approximately 288 calories. However, a 1-cup serving (250g) of home-prepared potato salad contains 358 Calories. The macronutrient breakdown for a 1-cup serving is as follows:
- Carbohydrates: 28g (10% Daily Value), with 3g of fiber (12% DV) and 25g net carbs.
- Fat: 21g (26% DV), including 4g of saturated fat (18% DV).
- Protein: 7g
This means that potato salad is relatively high in fat and carbohydrates, with a moderate amount of protein.
Detailed Nutritional Information per Serving (283g)
A standard serving of potato salad provides the following nutrients:
- Fat: 12g, including 2g of saturated fat and 25mg of cholesterol.
- Protein: 3g
- Carbohydrates: 30g, comprised of 10g of sugar and 2.9g of dietary fiber.
Vitamins and Minerals
Potato salad offers several essential vitamins and minerals. A 1-cup serving provides:
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- Potassium: 635mg (14% DV)
- Vitamin B6: 0.4mg (27% DV)
- Vitamin C: 25mg (28% DV)
- Iron: 2mg (20% DV)
- Calcium: 48mg (5% DV)
- Copper: 0.3mg (33% DV)
- Manganese: 0.3mg (11% DV)
- Niacin: 2mg (14% DV)
- Pantothenic acid: 1mg (27% DV)
- Phosphorus: 130mg (19% DV)
- Riboflavin (B2): 0.2mg (12% DV)
- Selenium: 10μg (19% DV)
- Thiamine: 0.2mg (16% DV)
- Vitamin A: 80μg (9% DV)
- Zinc: 1mg (7% DV)
- Magnesium: 38mg (9% DV)
- Folate (B9): 18μg (4% DV)
Key Ingredients and Their Contribution
The primary ingredients in potato salad contribute differently to its nutritional profile:
- Potato: A medium potato (180g) forms the base, providing carbohydrates, potassium, and vitamin C.
- Egg: One egg (55g) contributes protein and cholesterol.
- Onion: A quarter of an onion (38g) adds flavor and some vitamins.
- Olive Oil: Half a tablespoon (5ml) provides fat, primarily monounsaturated.
- Sherry Vinegar: Half a tablespoon (5g) adds acidity with minimal nutritional impact.
Sodium Content
Potato salad can be high in sodium, with a 1-cup serving containing 1323mg (58% DV). This is an important consideration for individuals monitoring their sodium intake.
Fats and Cholesterol
Potato salad contains both saturated and unsaturated fats. A 1-cup serving contains 4g of saturated fats (18% DV) and 170mg of cholesterol (57% DV).
Glycemic Index (GI) and Potential Renal Acid Load (PRAL)
The text mentions Glycemic Index (GI) and Potential Renal Acid Load (PRAL), but does not provide specific values for potato salad. GI values less than 55 are considered low. PRAL indicates the acidifying or alkalizing effect of food on the body.
Important Considerations
- Dietary Cholesterol: Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals.
- Saturated Fat: Saturated fat intake can raise total cholesterol and LDL levels, potentially increasing the risk of atherosclerosis.
- Individual Needs: Nutritional information should be considered as a guide. Consult a physician or registered dietitian for personalized dietary advice.
Recipe and Preparation
A basic potato salad recipe involves boiling potatoes and eggs, then combining them with chopped onion, parsley, olive oil, and sherry vinegar. The instructions are as follows:
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- Boil potatoes (diced) for 10 minutes and eggs for 8 minutes.
- Chop onion and parsley.
- Cool potatoes and eggs in cold water.
- Combine all ingredients in a bowl.
Disclaimer
The data provided by FoodStruct.com should be considered as information only. Always consult with a healthcare professional before making significant dietary changes.