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Potatoes are an excellent healthy vegetable full of goodness and rich with nutritional benefits of potassium, Vitamin C, and iron. They are consumed in various forms of recipes that are easy to prepare and can include lots of vegetables.

One of the most popular potato recipes that can be carried to picnics, buffets, potlucks, and parties is a potato salad. The ingredients of potato salad vary from region to region as there are countless variations of potato recipes, the easiest being potato salad.

Nutritional benefits of potatoes

Potatoes are a nutrient-dense vegetable that is packed with

  • Vitamin B6, vitamin C
  • Carbohydrates
  • Iron
  • Potassium: almost 20% which is more than a banana with 9%
  • Protein
  • Fiber
  • Only 110 calories per serving

Potatoes USA is a research and marketing organization for potatoes that is based in Denver, Colorado. Their website lists potato nutrition factsin detail for Americans to understand the immense nutrition that potatoes offer as it is free from sodium, cholesterol, gluten, and fat.

Today, the organization represents more than 2,000 potato cultivators and handlers across the country.  They are dedicated to promoting the goodness of potatoes.

They have a strong foundation of market and consumer research analysis with national and international marketing programs on potatoes. These include:

  • Advertising
  • Public relations
  • Nutrition science
  • Retail
  • Foodservice marketing
  • Reputation management

Red potatoes for potato salad

The red-skinned potatoes are the perfect ones for making a potato salad. They have been classified as waxy potatoes and are mostly available in small and round shapes. The other waxy potatoes are purple, blue, and fingerling potatoes that can also be used in place of red potatoes for making a potato salad.

Due to their very thin skin, red potatoes remain firm and hold their shape even after boiling. The high moisture, low starch, and sugar content do not let them fall apart.

Potatoes to avoid for salad

Avoid using starchy potatoes like Idaho, Russet, and Yukon gold potatoes for making a potato salad. They have high starch content makes them good for dishes where they fall apart like mashed potatoes.

Preparing potato salad with eggs and peas

This salad tests best if left for a while, covered, and stored in the fridge. This allows the dressing flavors to get completely absorbed in the potatoes.

Ingredients needed:

  • Red skin potatoes 2 ounces, peeled and cut into chunks of half-inch
  • 2 hardboiled eggs
  • A cup of frozen peas, cooked and drained
  • I teaspoon salt
  • ¼ teaspoon of grounded black pepper
  • ½ cup onion
  • 1 tablespoon sour cream
  • 2/3 cup of mayonnaise
  • 3 teaspoons of mustard


  • Gather all the ingredients
  • Boil the potatoes with salt for 15-20 minutes till it gets tender
  • Drain and transfer to a bowl
  • Add peas, chopped eggs, and onion
  • Cover the bowl and refrigerate till it can be served as chilled
  • Mix mustard, mayonnaise and sour cream in a cup
  • Gently stir the potato mixture until it has blended well
  • Add salt-pepper to your taste

This is a very healthy potato recipe with the goodness of peas and eggs. You may replace mayonnaise with curd for added benefits.