Cold pasta salad

Snack

Item Rating: 71/100

1 serving (200 grams) contains 350 calories, 10.0 grams of protein, 15.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		470.6 mg	20%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
Potassium		176.5 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 158 cal (38.0%)

Protein: 47 cal (11.3%)

Carbs: 211 cal (50.7%)

About Cold pasta salad

Cold pasta salad is a versatile dish that typically includes cooked pasta, fresh vegetables, and a variety of dressings, often vinaigrette or mayonnaise-based. Originating as a staple in Mediterranean and American cuisines, it is enjoyed worldwide for its adaptability and convenience. Nutritionally, cold pasta salad can be a balanced dish depending on its ingredients. The pasta provides complex carbohydrates for sustained energy, while added vegetables contribute dietary fiber, vitamins A and C, and antioxidants. Inclusion of proteins like grilled chicken, beans, or cheese enhances its macronutrient profile, supporting satiety and muscle repair.

Health Benefits

• Provides sustained energy due to complex carbohydrates in pasta.
• Rich in vitamin C and antioxidants from fresh vegetables like bell peppers or tomatoes, boosting immune function.
• Supports digestive health with dietary fiber from vegetables or whole-grain pasta.

Dietary Considerations

Allergens: Contains wheat, egg (if egg-based pasta), dairy (if cheese or creamy dressing is included)

Suitable for: Vegetarian (if no meat is added), mediterranean diet

Not suitable for: Gluten-free (if using regular pasta), low-carb diets

Selection and Storage

Store cold pasta salad in an airtight container in the refrigerator for up to 3 days. Avoid freezing as it can affect texture.

Common Questions About Cold pasta salad Nutrition

What is the nutritional content of cold pasta salad?

Cold pasta salad's nutritional content depends on the ingredients used, but a typical serving contains around 200-300 calories, 7-10 grams of protein, 20-30 grams of carbohydrates, and 10-15 grams of fat. It can also provide vitamins and minerals like vitamin C from added vegetables and healthy fats from olive oil or dressings.

Can I eat cold pasta salad on a keto or low-carb diet?

Traditional cold pasta salad is not keto or low-carb due to its high carbohydrate content from pasta (20-30 grams of carbs per serving). However, replacing regular pasta with low-carb or keto-friendly alternatives like zucchini noodles or shirataki noodles can make it compatible with these diets.

Are there any health benefits or concerns with eating cold pasta salad?

Cold pasta salad can be a good source of energy and nutrients, especially if it includes whole-grain pasta, vegetables, and lean protein. However, some versions may be high in calories, sodium, or unhealthy fats depending on the dressing used. Opt for homemade versions with light dressings and plenty of veggies for a healthier option.

What is the recommended serving size for cold pasta salad?

A standard serving size for cold pasta salad is around 1 cup (approximately 150-200 grams). This portion provides balanced nutrients without excessive calories. For a main meal, you can increase the portion slightly and add lean protein to make it more filling.

How does cold pasta salad compare to other pasta salads or preparation methods?

Cold pasta salads are typically lighter and easier to digest compared to creamy or heavily sauced warm pasta dishes. Using whole-grain or legume-based pasta can increase fiber and protein content, while a light vinaigrette dressing is healthier than mayonnaise-based options often used in other pasta salad variations.

Data Sources & Scientific References