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Mediterranean Potato Salad

Mediterranean Potato Salad

Everyday

Mediterranean Potato Salad is a fresh take on classic potato salads, featuring roasted or boiled potatoes tossed with crisp vegetables like cucumbers and cherry tomatoes, briny olives, and aromatic herbs such as parsley and oregano. Unlike mayonnaise-based versions, it typically uses olive oil and lemon dressing for a lighter fat profile rich in monounsaturated fats. This nutrient-dense dish often incorporates feta cheese for tanginess while remaining naturally vegetarian and gluten-free, with vegan adaptations omitting dairy.

Macro Impact

A 1 cup serving contains 498 calories, 14g protein, 46g carbs, and 30g fat.

Calorie Burn

How long would it take to burn off 498 calories?
Walking3.5 mph, moderate pace
1 hour 56 min
YogaModerate effort, gentle pace
1 hour 24 min
SwimmingModerate effort, freestyle
1 hour 4 min
Biking12-14 mph, moderate effort
51 min
StairsStair climbing, moderate pace
58 min
Running5 mph (12 min/mile)
42 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories498
% Daily Value*
Total Fat30g
38%
Saturated Fat5g
25%
Trans Fat0g
Polyunsaturated Fat7g
Monounsaturated Fat18g
Cholesterol29mg
10%
Sodium608mg
26%
Total Carbohydrate46g
17%
Dietary Fiber5g
18%
Total Sugars5g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0mcg
0%
Calcium254mg
20%
Iron2mg
10%
Potassium1151mg
24%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
46 / 275 g
17%
Fiber
5 / 28 g
18%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
36 g
Fat
Total Fat
30 / 78 g
38%
Monounsaturated
18 / 31 g
58%
Polyunsaturated
7 / 23 g
28%
Saturated
5 / 23 g
21%
Trans
0 g
Cholesterol
29 / 300 g
10%
Omega 3
0 / 5 g
3%
Omega 6
6 / 19 g
34%
Omega 9
18 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
37%
Leucine
1 / 3 g
34%
Lysine
1 / 2 g
39%
Methionine
0 / 1 g
20%
Phenylalanine
1 / 2 g
29%
Threonine
0 / 1 g
39%
Tryptophan
0 / 0 g
57%
Valine
1 / 2 g
34%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
25%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
3 / 30 mcg
10%
Cobalamin, B12
1 / 2 mcg
25%
Folate
45 / 400 mcg
11%
Vitamin A
75 / 800 mcg
9%
Vitamin C
63 / 83 mg
76%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
15%
Vitamin K
30 / 105 mcg
29%
Minerals
Calcium
254 / 1k mg
25%
Copper
0 / 1 mg
17%
Iron
2 / 13 mg
14%
Magnesium
45 / 370 mg
12%
Manganese
1 / 2 mg
22%
Phosphorous
150 / 700 mg
21%
Potassium
1.2k / 3k mg
38%
Selenium
9 / 55 mcg
16%
Sodium
608 / 2.3k mg
26%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
98 g
Caffeine
0 mg
Choline
23 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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