Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 198 | 5.5 | 16.5 | 7.2 |
| Tablespoon, 30 g | 59 | 1.7 | 5.0 | 2.2 |
| Serving, 150 g | 297 | 8.3 | 24.8 | 10.8 |
| Large plate, 250 g | 495 | 13.8 | 41.3 | 18.0 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 160 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Boiled potatoes | 45 g | 36 |
| Bologna-style sausage | 30 g | 77 |
| Egg | 20 g | 31 |
| Pickled cucumber | 20 g | 2 |
| Canned peas | 15 g | 8 |
| Boiled carrot | 10 g | 3 |
| Mayonnaise 67% | 20 g | 125 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| With sausage and 67% mayo | 297 kcal |
| With boiled chicken | 271 kcal |
| Half mayo, half yogurt | 243 kcal |
| With 15% sour cream instead of mayo | 204 kcal |
| With beef tongue | 305 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin K | 25 mcg | 21% |
| Vitamin E | 3.2 mg | 21% |
| Choline | 60 mg | 11% |
| Vitamin C | 7 mg | 8% |
| Sodium | 580 mg | 25% |
How many calories are in Olivier salad
100 g of classic Olivier salad contain about 198 kcal: 5.5 g of protein, 16.5 g of fat and 7.2 g of carbs. A typical 150 g serving gives 297 kcal. At festive meals people rarely stop at one serving, and a couple of extra spoonfuls easily turn the salad into 600 kcal, almost a third of the daily intake.
Why the mayonnaise matters most
The 20 g of 67% mayonnaise in a serving gives 125 kcal, more than the sausage, potatoes and egg combined. That is why changing the dressing works better than any other trick. 15% sour cream cuts the calories of a serving by almost a third, and a mix of mayonnaise and plain yogurt saves about 50 kcal while the taste stays familiar.
Olivier with sausage or chicken
Boiled chicken breast instead of sausage saves only a few calories but noticeably improves the profile: more protein, less salt and fewer additives. The beef tongue version is closer to the historical recipe and has almost the same calories as the sausage one. For the lightest Olivier, combine chicken with a sour cream dressing.
Olivier on a diet
You don't have to give up Olivier: 100–150 g with a lighter dressing fit into a calorie deficit. Put it on a plate next to a protein dish and fresh vegetables instead of eating from the bowl - it is easier to stop at one serving. Also keep salt in mind: pickles and sausage provide about a quarter of the daily sodium limit.
How to count Olivier with your dressing
Every cook adds mayonnaise differently, so homemade recipes differ by up to 80 kcal per 100 g. If you cook it yourself, weigh the mayonnaise before dressing and divide by the number of servings. If the salad is already on the plate, take a photo in MyFoodMate AI and the app will estimate the portion weight and the share of dressing.