Nutritional Facts of Peas and Potato Salad, Calories in Peas and Potato Salad

by Tarla Dalal
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Healthy Recipes
Diabetic Salads

How many calories does one serving of Peas and Potato Salad have?

One serving of Peas and Potato Salad gives 63 calories. Out of which carbohydrates comprise 50 calories, proteins account for 14 calories and remaining calories come from fat which is 0.9 calories.  One serving of Peas and Potato Salad provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Peas and Potato Salad recipe. Baby potatoes bathed in a creamy curd-based dressing, this salad is truly irresistible. Dill gives the dressing a pleasant but unique flavour, which is what transforms this simple salad of green peas and potatoes into an exotic treat.

Is Peas and Potato Salad healthy?

Yes, this is healthy if you make small changes. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have  Peas and Potato Salad ?

No, you can have this only if you remove the potatoes in the salad and replace with any low glycemic vegetable like tomatoes or carrots. 

Can healthy individuals have  Peas and Potato Salad ?

Yes, but cut the amount of potatoes used.

What is a healthier option ?

Have the healthy sprouts spring onion and tomato salad recipe which has protein and fibre. 

Sprouts, Spring Onion and Tomato Salad
Sprouts, Spring Onion and Tomato Salad

How to burn 63 calories that come from Peas and Potato Salad?

Walking (6 kmph) = 19 mins

Running (11 kmph) = 6 mins

Cycling (30 kmph) = 8 mins       

Swimming (2 kmph) = 11 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy63 cal3%
Protein3.4 g6%
Carbohydrates12.4 g4%
Fiber2.5 g10%
Fat0.1 g0%
Cholesterol0 mg0%
Vitamin A146 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C7.3 mg18%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)7.3 mcg4%
Calcium58.7 mg10%
Iron0.6 mg3%
Magnesium22.7 mg6%
Phosphorus53.5 mg9%
Sodium21.9 mg1%
Potassium94.6 mg2%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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