Potato Herb Salad
The simple, much-loved salad of Levantine and Mediterranean cooking: boiled potato cubes dressed with extra virgin olive oil, crushed garlic, lemon juice and plenty of fresh chopped parsley. A common question: does boiled potato salad raise blood sugar like fried potatoes? Its glycemic index is medium (≈56), and it is digested much more calmly than mashed or fried potato.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have a moderate portion as a starchy side with grilled fish or chicken and vegetables, and let the parsley and olive oil take centre stage on your plate.
Best preparation methods
The key metabolic secret: boil the potato cubes in their skins until done, then let them cool completely in the fridge for a few hours before dressing; cooling turns part of the potato starch into slowly absorbed resistant starch that supports beneficial gut bacteria.
Important Nutritional Note
The olive oil and lemon juice in the dressing help slow the breakdown of the starch; a healthy, nourishing choice for athletes and anyone needing gradual energy, as long as the portion is kept in check.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 143 kcal | 214.5 kcal |
| Protein | 2.6 g | 3.9 g |
| Carbohydrate | 17 g | 25.5 g |
| Available carbohydrate | 15.4 g | 23.1 g |
| Fat | 7.5 g | 11.2 g |
| Dietary fibre | 1.6 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Salads with a glycemic index (5), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Potato Herb Salad good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 214 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Potato Herb Salad affect blood sugar?
Its glycemic index is 56 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 12.9 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Potato Herb Salad?
A typical 150 g portion of Potato Herb Salad provides about 214 kcal, 3.9 g protein, 25.5 g carbohydrate, 11.2 g fat and 2.4 g fibre.
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.