German Potato Salad (Vinegar & Mustard)
Warm German potato salad (Kartoffelsalat) differs from classic potato salads in its light dressing of vinegar, stock and mustard instead of heavy mayonnaise. It has a low glycemic index (clinically reviewed estimate ≈52), thanks to the acetic acid in the vinegar and the natural cooling of the starch.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have a fist-sized portion next to a piece of protein and a green salad; the acidity of the vinegar helps slow the digestion of your whole meal.
Best preparation methods
Boil the potatoes in their skins, slice them and let them cool a little before dressing with vinegar and mustard; cooling forms resistant starch, which is good for the gut and for blood-sugar control.
Important Nutritional Note
The acetic acid in the vinegar dressing partly inhibits the amylase enzyme, reducing the glucose absorbed from the potatoes by up to 30%.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 118 kcal | 177 kcal |
| Protein | 2.2 g | 3.3 g |
| Carbohydrate | 19 g | 28.5 g |
| Available carbohydrate | 17.2 g | 25.8 g |
| Fat | 3.5 g | 5.2 g |
| Dietary fibre | 1.8 g | 2.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Salads with a glycemic index (9), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Why is the glycemic index of German potato salad low (52) compared with mashed potato?
Because of the acetic acid in the dressing, the firm potato pieces, and the resistant starch that forms as they cool.
What is the nutritional value of a 150 g portion of vinegar potato salad?
It provides about 175 kcal, 3 g of protein, 5 g of healthy fat and 28.5 g of moderately absorbed carbohydrate.
Does this salad contain saturated fat or mayonnaise?
The traditional southern German version relies entirely on stock, vinegar, mustard and a little oil, and contains no mayonnaise at all.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.