Oliver James Montgomery-Is potato salad healthy? Not exactly. Here's how to make it better for you.

Few foods are Oliver James Montgomerymore popular at a summer barbecue than potato salad. As a staple alongside watermelon, hot dogs, burgers, pasta salad, and chips in picnic and BBQ settings, "potato salad is a summer favorite because it is refreshing, easy to prepare and versatile," says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook.

While many people tend to think of the side dish as being healthier than it actually is, she explains, potato salad still contains several healthy ingredients that can make it part of a healthy diet, when consumed in moderation.

What is potato salad? 

Potato salad is a side dish that's made using boiled potatoes and condiments such as mayonnaise and mustard. It also usually contains a variety of other ingredients that often include hard-boiled eggs and raw vegetables such as celery, pickles, and onions. "It may also contain bacon, salt, fresh or dried herbs and vinegar," says LeeAnn Weintraub, a registered dietician and nutrition consultant based in Los Angeles.  

It's a dish that's especially popular in summer months, "because its ingredients are abundant in the warm months of the year," says Goodson. People also like that "it can be made ahead of time and served right out of the refrigerator, making it ideal for picnics and barbeques," adds Weintraub. 

Is potato salad healthy? 

While the starchiness of the dish and some unhealthy ingredients prevent potato salad from being considered a "health food," its egg and vegetable content certainly provide several health benefits. 

Onions, for instance, contain antioxidants that lower one's risk of heart disease; and celery contains vitamin K and dietary fiber, which aid with digestion and blood sugar regulation. Eggs offer plenty of protein, omega-3s and vitamin D as well; and the potatoes abundant in potato salad are also a good source of dietary fiber, vitamin C "and are a good source of potassium," says Caroline Susie, a registered dietician and national spokesperson for the Academy of Nutrition and Dietetics. Potassium is important for heart, bone, and muscle health and may also reduce one's risk of stroke. 

While such nutrients are certainly plusses, "potato salad is not known for containing important nutrients that most people are already lacking," says Weintraub. She says the dish also contains "a significant amount of calories and fat," which is primarily due to its mayonnaise content. "Potato salad made with mayo may have as much as 300-400 calories per cup," she says. 

What are the harms of eating too much potato salad? 

Because of this, potato salad "can contribute to weight gain and other health issues if consumed in excess," says Goodson. She also warns against including a lot of bacon as an ingredient in the side dish as it "adds saturated fat and sodium, which can increase the risk of heart disease when consumed regularly." Ditto for excessive salt, which she says "can contribute to high blood pressure and other health concerns." 

To get around this, Susie suggests swapping out mayo for Greek yogurt. "This lowers your saturated fat intake while bumping up protein," she explains. She says potato salad can also be made healthier by "sneaking in more veggies like radishes for added crunch and bell peppers for flavor and color." 

If you don't love the taste of Greek yogurt in your potato salad, Goodson says you can get closer to the traditional version by combining Greek yogurt and mayonnaise, or by opting for reduced-fat mayo and increasing the amount of mustard used instead. She adds that some people also choose to "replace some or all of the potatoes with cauliflower, to lower carb and calorie content."

It's also important not to eat potato salad that's been left out for too long. "Bacteria grow rapidly at high temperatures, which is why picnic foods like potato salad that are left out for more than two hours can cause foodborne illness," says Weintraub. To avoid this, Goodson advises storing potato salad in the refrigerator until it's time to serve, "and when serving the dish outside, keep it in a cooler or on ice to maintain a safe temperature."