Pasta Salad vs Potato Salad: Calories and Nutrition Compared (2026)

Pasta salad contains 3.7 g of protein and 133 calories, while potato salad has 2.7 g of protein and 143 calories. Pasta salad is lower in calories and higher in protein.

Pasta salad and potato salad are popular side dishes that differ in their nutritional profiles. This comparison will highlight key differences in calories, protein, and other nutrients per 100 g.

What Is the Difference Between Pasta Salad and Potato Salad?

Pasta salad is a dish made primarily of cooked pasta combined with various ingredients such as vegetables, meats, and dressings. It is often served cold and can be a versatile side or main dish. Potato salad is a dish made from boiled potatoes, usually mixed with ingredients like mayonnaise, mustard, and vegetables. It is typically served cold and is a common side dish at gatherings.

Pasta Salad vs Potato Salad: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values for pasta salad and potato salad.

Nutrient (per 100 g)	Pasta salad	Potato salad
Calories	133 kcal	143 kcal
Protein	3.7 g	2.7 g
Carbs	20.9 g	11.2 g
Sugar	2.4 g	2 g
Fat	3.7 g	8.2 g
Fiber	1.6 g	1.3 g
Sodium	226 mg	529 mg

Which Is Better, Pasta Salad or Potato Salad?

For weight loss: Pasta salad has 133 calories per 100 g, while potato salad has 143 calories. Therefore, pasta salad is a better option for those aiming to reduce calorie intake.

For muscle and protein: Pasta salad contains 3.7 g of protein per 100 g, compared to 2.7 g in potato salad. Thus, pasta salad is higher in protein.

For low-carb or low-sugar: Pasta salad has 20.9 g of carbs and 2.4 g of sugar, while potato salad has 11.2 g of carbs and 2 g of sugar. Potato salad is lower in both carbs and sugar.

How to Track Pasta salad and Potato salad Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting overall dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pasta salad contains 3.7 g of protein, while potato salad has 2.7 g of protein. Therefore, pasta salad has more protein.

Which has fewer calories?

Pasta salad has 133 calories per 100 g, while potato salad has 143 calories. Thus, pasta salad has fewer calories.

What is the fat content of each salad?

Pasta salad has 3.7 g of fat, whereas potato salad contains 8.2 g of fat. Potato salad has a higher fat content.

How much sugar is in each salad?

Pasta salad contains 2.4 g of sugar, while potato salad has 2 g of sugar. Pasta salad has slightly more sugar.

What are the fiber contents of pasta and potato salad?

Pasta salad has 1.6 g of fiber, while potato salad has 1.3 g of fiber. Pasta salad has more fiber.

What are the sodium levels in each salad?

Pasta salad contains 226 mg of sodium, while potato salad has 529 mg of sodium. Potato salad has a higher sodium level.

Key Takeaways

• Pasta salad: 133 calories per 100 g.
• Potato salad: 143 calories per 100 g.
• Pasta salad: 3.7 g of protein.
• Potato salad: 2.7 g of protein.
• Pasta salad: 20.9 g of carbs.
• Potato salad: 11.2 g of carbs.