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

Potato salad has 143 calories and 2.7 g of protein, while macaroni salad has 160 calories and 4.4 g of protein. Macaroni salad is higher in protein and calories.

Potato salad and macaroni salad are popular side dishes, often served at gatherings and picnics. Both salads have unique ingredients and nutritional profiles that can influence dietary choices.

What Is the Difference Between Potato Salad and Macaroni Salad?

Potato salad is a dish made primarily from boiled potatoes, often mixed with ingredients like mayonnaise, mustard, and various vegetables. It is typically served cold. Macaroni salad is a pasta-based dish made with cooked macaroni and a dressing, usually mayonnaise, along with vegetables and sometimes proteins like ham or eggs. It is also served cold.

Potato Salad vs Macaroni Salad: Nutrition Side by Side

The following table compares the nutritional values of potato salad and macaroni salad side by side.

Nutrient (per 100 g)	Potato salad	Macaroni salad
Calories	143 kcal	160 kcal
Protein	2.7 g	4.4 g
Carbs	11.2 g	26.6 g
Sugar	2 g	3.3 g
Fat	8.2 g	4.0 g
Fiber	1.3 g	1.4 g
Sodium	529 mg	211 mg

Which Is Better, Potato Salad or Macaroni Salad?

For weight loss: Potato salad has 143 calories, while macaroni salad has 160 calories. Therefore, potato salad is lower in calories.

For muscle and protein: Macaroni salad contains 4.4 g of protein, compared to 2.7 g in potato salad. Thus, macaroni salad is higher in protein.

For low-carb or low-sugar: Potato salad has 11.2 g of carbs and 2 g of sugar, while macaroni salad has 26.6 g of carbs and 3.3 g of sugar. Potato salad is lower in both carbs and sugar.

How to Track Potato salad and Macaroni salad Accurately

Portion sizes and macronutrient content can be easy to misjudge, affecting 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 professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which salad has more protein?

Macaroni salad has 4.4 g of protein, while potato salad has 2.7 g of protein. Therefore, macaroni salad has more protein.

Which salad has fewer calories?

Potato salad has 143 calories, while macaroni salad has 160 calories. Thus, potato salad has fewer calories.

What are the carbohydrate contents of each salad?

Potato salad contains 11.2 g of carbs, while macaroni salad contains 26.6 g of carbs. Therefore, potato salad has fewer carbs.

How much sugar is in each salad?

Potato salad has 2 g of sugar, while macaroni salad has 3.3 g of sugar. Thus, potato salad has less sugar.

What is the fat content of potato salad?

Potato salad contains 8.2 g of fat. This is higher than the fat content in macaroni salad.

What is the sodium level in each salad?

Potato salad has 529 mg of sodium, while macaroni salad has 211 mg of sodium. Therefore, potato salad has a higher sodium level.

Key Takeaways

• Potato salad: 143 calories per 100 g.
• Macaroni salad: 160 calories per 100 g.
• Potato salad: 2.7 g of protein.
• Macaroni salad: 4.4 g of protein.
• Potato salad: 11.2 g of carbs.
• Macaroni salad: 26.6 g of carbs.