How healthy is German potato salad?
Is German potato salad healthy? Yes, for most people. German potato salad scores 58/100 on the HowHealthyIs Score: 100 g provides 94 kcal, 14 mg vitamin C and 1.7 mg vitamin E. Southern German potato salad dresses warm potatoes with broth, vinegar and oil instead of mayonnaise. It is lighter than creamy potato salads and supplies potassium and vitamin C. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). German potato salad ranks higher than 58% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C17%
- Vitamin E12%
- Potassium7%
- Fiber6%
- Magnesium4%
- Iron4%
- Protein4%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat2%
- Added sugars1%
- Sodium11%
Raw NRF9.3: 55 minus 14 = 41. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in German potato salad?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 94 kcal | 188 kcal | |
| Protein | 1.7 g | 3.4 g | 7% |
| Carbohydrates | 13 g | 26 g | 9% |
| Fiber | 1.6 g | 3.2 g | 11% |
| Sugars | 1.2 g | 2.4 g | |
| Added sugars | 0.3 g | 0.7 g | 1% |
| Fat | 4.2 g | 8.3 g | 11% |
| Saturated fat | 0.5 g | 0.9 g | 5% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 2.3 µg | 4.5 µg | 1% |
| Vitamin C | 14 mg | 28 mg | 32% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.7 mg | 3.3 mg | 22% |
| Vitamin K | 3.8 µg | 7.7 µg | 6% |
| Vitamin B12 | <0.1 µg | <0.1 µg | 1% |
| Folate | 13 µg | 25 µg | 6% |
| Minerals | |||
| Calcium | 13 mg | 25 mg | 2% |
| Iron | 0.6 mg | 1.3 mg | 7% |
| Potassium | 310 mg | 620 mg | 13% |
| Magnesium | 18 mg | 35 mg | 8% |
| Zinc | 0.2 mg | 0.5 mg | 4% |
| Sodium | 233 mg | 465 mg | 20% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard German potato salad?
We estimate German potato salad from this standard recipe (serves 7, about 1500 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled on the Swabian style with broth and vinegar. The American dish called German potato salad usually includes bacon.
| Ingredient | Amount |
|---|---|
| Waxy potatoes, boiled | 1000 g |
| 1 onion, finely chopped | 100 g |
| Warm beef broth | 250 g |
| Vinegar | 50 g |
| Sunflower oil | 60 g |
| Mustard | 15 g |
| Pinch of sugar | 5 g |
| Salt | 6 g |
| Black pepper | 1 g |
| Chives | 15 g |
Why is German potato salad good for you?
- 28 mg vitamin C in 1 side serving, 32% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.3 mg vitamin E in 1 side serving, 22% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 620 mg potassium in 1 side serving, 13% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
Good ways to use it
- A side for schnitzel, sausages or fish
- Picnics and barbecues
What should you watch out for?
- Broth and salt make it fairly salty.
- Versions with bacon fat or mayonnaise are much richer.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.