Potato salad serving size, cups to grams
Here a serving of potato salad is counted as 1 cup, which USDA weighs at 8.8 oz (250 g), with 358 calories and 6.7 g protein. 100 g (3.5 oz) is about 1/3 cup.
Serving sizes of potato salad
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 8.8 oz (250 g) | 358 calories | 6.7 g | 27.9 g | 20.5 g |
| 1 oz | 1 oz (28 g) | 41 calories | 0.76 g | 3.2 g | 2.3 g |
| 100 g | 3.5 oz (100 g) | 143 calories | 2.7 g | 11.2 g | 8.2 g |
Cups to grams
USDA weighs 1 cup of potato salad at 250 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 8.8 oz (250 g) | 358 calories |
| 3/4 cup | 6.6 oz (188 g) | 268 calories |
| 2/3 cup | 5.9 oz (167 g) | 238 calories |
| 1/2 cup | 4.4 oz (125 g) | 179 calories |
| 1/3 cup | 2.9 oz (83 g) | 119 calories |
| 1/4 cup | 2.2 oz (62 g) | 89 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/8 cup | 41 calories |
| 100 g (3.5 oz) | 1/3 cup | 143 calories |
| 1 lb (454 g) | 1 3/4 cups | 649 calories |
What 3.5 oz (100 g) of potato salad looks like
3.5 oz (100 g) of potato salad is 3.5 oz, or about 1/3 cup. It has 143 calories, 2.7 g protein, 11.2 g carbs and 8.2 g fat.
How much potato salad for 30 g of protein
There is 2.7 g of protein in 3.5 oz (100 g) of potato salad, so 30 g of protein would take 39.5 oz (1119 g), about 4 1/2 cups, with 1601 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Potato salad (home-prepared): Potato salad, home-prepared, FDC ID 169269 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.