Calories in olivier salad (russian salad)
A typical serving of olivier salad (russian salad) provides about 315 calories. Here are the full macros and nutrition facts.
Per serving · 1 serving plate (180 g)
Calories
315kcal
Protein
6.8g
Carbs
18.4g
Fat
24.3g
Per 100 g
| Calories | 175 kcal |
| Protein | 3.8 g |
| Carbs | 10.2 g |
| Fat | 13.5 g |
| Saturated fat | 2.2 g |
| Fiber | 1.6 g |
| Sugars | 2.1 g |
| Sodium | 380 mg |
Data based on Open Food Facts and public nutrition databases.
A popular salad in Spain and Eastern Europe, made with potatoes, carrots, tuna, peas, egg, and plenty of mayonnaise.
Nutritional benefits
- Provides quick energy through cooked vegetables
- Contains omega-3 fatty acids if quality tuna is used
- Very satiating due to the combination of starch and fat
How to prepare it
- 1.Cut all ingredients into uniform, small cubes
- 2.Ensure vegetables are well-drained before mixing
- 3.Serve very cold to enhance the flavor of the ingredients
Lighter alternatives
Pepper salad
Lighter and richer in Vitamin C
Hummus
Richer in fiber and plant-based protein
White bean salad
Lower in fat and higher in legumes
Healthy tip
Add more pickles and chopped vegetables to increase volume without adding many calories.
Frequently asked questions
Is it risky in the summer?
Due to its mayonnaise and egg content, it requires strict refrigeration to avoid salmonella.
Can it be made vegan?
Yes, by using vegan mayo and omitting the tuna and hard-boiled egg.
Which tuna is best?
Tuna canned in water significantly reduces calories compared to tuna in oil.
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