USDA reference food

Potato salad, made with any type of fat free dressing

1 cup of potato salad, made with any type of fat free dressing (275 g) has 220 calories, 4g of protein, 1.5g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709551). It is one of 23 USDA descriptions of potato salad.

FoodData Central 2709551, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (275g)

AmountPortion

Amount per serving

Calories220

% Daily Value*

Total Fat 1.5g2%

Saturated Fat 0g2%

Trans Fat not declared

Cholesterol 5mg2%

Sodium 590mg26%

Total Carbohydrate 49g18%

Dietary Fiber 5g18%

Total Sugars 8g

Includes Added Sugars not declared

Protein 4g8%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 0.8mg4%

Potassium 720mg15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.4g; more than 19% of 8,218 USDA reference foods
Calories per 100 g: 81; more than 23% of reference foods
Fiber per 100 g: 1.8g; more than 67% of reference foods

What a portion gives you

Fiber 5g18%

Protein 4g8%

Potassium 720mg15%

Calcium 30mg2%

Iron 0.8mg4%

Sodium 590mg26%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709551); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.4 mg in 1 cup (275 g), 39% of the Daily Value
Vitamin B60.6 mg in 1 cup (275 g), 32% of the Daily Value
Vitamin K22 µg in 1 cup (275 g), 18% of the Daily Value
Thiamin0.2 mg in 1 cup (275 g), 17% of the Daily Value
Vitamin C15 mg in 1 cup (275 g), 17% of the Daily Value
Niacin2.7 mg in 1 cup (275 g), 17% of the Daily Value
Magnesium44 mg in 1 cup (275 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2709551), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 87% carbohydrate, 6% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	81.0	23%
Protein	1.38 g	19%
Total fat	0.58 g	23%
Carbohydrate	17.9 g	66%
Fiber	1.80 g	67%
Total sugars	2.90 g	60%
Sodium	215 mg	66%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (275 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.79 g	1.38 g	8%
Total lipid (fat)	1.59 g	0.58 g	2%
Carbohydrate, by difference	49.3 g	17.9 g	18%
Energy	223 kcal	81.0 kcal
Alcohol, ethyl	0 g	0 g
Water	216 g	78.7 g
Total Sugars	7.97 g	2.90 g
Fiber, total dietary	4.95 g	1.80 g	18%
Cholesterol	5.50 mg	2.00 mg	2%
Fatty acids, total saturated	0.34 g	0.13 g	2%
Fatty acids, total monounsaturated	0.98 g	0.36 g
Fatty acids, total polyunsaturated	0.16 g	0.059 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	27.5 mg	10.0 mg	2%
Iron, Fe	0.77 mg	0.28 mg	4%
Magnesium, Mg	44.0 mg	16.0 mg	10%
Phosphorus, P	90.8 mg	33.0 mg	7%
Potassium, K	718 mg	261 mg	15%
Sodium, Na	591 mg	215 mg	26%
Zinc, Zn	0.60 mg	0.22 mg	6%
Copper, Cu	0.35 mg	0.13 mg	39%
Selenium, Se	2.20 µg	0.80 µg	4%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	5.50 µg	2.00 µg	1%
Carotene, beta	46.8 µg	17.0 µg
Carotene, alpha	5.50 µg	2.00 µg
Vitamin E (alpha-tocopherol)	0.11 mg	0.040 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	11.0 µg	4.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	60.5 µg	22.0 µg
Vitamin C, total ascorbic acid	15.4 mg	5.60 mg	17%
Thiamin	0.21 mg	0.075 mg	17%
Riboflavin	0.055 mg	0.020 mg	4%
Niacin	2.69 mg	0.98 mg	17%
Vitamin B-6	0.55 mg	0.20 mg	32%
Folate, total	22.0 µg	8.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	28.6 mg	10.4 mg	5%
Vitamin K (phylloquinone)	21.7 µg	7.90 µg	18%
Folic acid	0 µg	0 µg
Folate, food	22.0 µg	8.00 µg
Folate, DFE	22.0 µg	8.00 µg	6%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0.011 g	0.0040 g
SFA 10:0	0.014 g	0.0050 g
SFA 12:0	0.12 g	0.044 g
SFA 14:0	0.052 g	0.019 g
SFA 16:0	0.077 g	0.028 g
SFA 18:0	0.063 g	0.023 g
MUFA 18:1	0.91 g	0.33 g
PUFA 18:2	0.11 g	0.040 g
PUFA 18:3	0.047 g	0.017 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0028 g	0.0010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.014 g	0.0050 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.049 g	0.018 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709551: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat potato salad

USDA lists 23 preparations of potato salad. The potato salad page puts them side by side, per 100 g and per portion.

Compare every potato salad preparation

Next questions

Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov