Creamy pasta salad

Lunch

Item Rating: 70/100

1 serving (204 grams) contains 318 calories, 7.8 grams of protein, 13.5 grams of fat, and 41.0 grams of carbohydrates.

Nutrition Information

1 cup (204g)

Calories		318.2
% Daily Value*
Total Fat		13.5 g	17%
	Saturated Fat	2.2 g	11%
	Polyunsaturated Fat	6.9 g
Cholesterol		6.1 mg	2%
Sodium		440.6 mg	19%
Total Carbohydrates		41.0 g	14%
	Dietary Fiber	3.3 g	11%
	Sugars	3.4 g
protein		7.8 g	15%
Vitamin D		0 mcg	0%
Calcium		36.7 mg	2%
Iron		2.4 mg	13%
Potassium		206.0 mg	4%

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

USDA FoodData - Creamy pasta salad Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 121 cal (38.4%)

Protein: 31 cal (9.9%)

Carbs: 164 cal (51.8%)

About Creamy pasta salad

Creamy pasta salad is a versatile and popular dish commonly found in Western cuisine, particularly in American potlucks, picnics, and barbecues. Typically made with cooked pasta, a creamy dressing (often mayonnaise or yogurt-based), and an assortment of vegetables, herbs, or proteins, it offers a diverse mix of flavors and textures. The nutritional profile of creamy pasta salad varies, but it generally provides carbohydrates from pasta, healthy fats from the dressing, and fiber, vitamins, and minerals from added vegetables. Some versions may also include protein-rich ingredients like chicken, eggs, or beans. However, it can also be high in calories and sodium depending on the dressing and added components, making portion control important for balanced consumption.

Health Benefits

• Provides a good source of carbohydrates for energy through pasta, primarily from complex carbs in whole grain varieties.
• Loaded with dietary fiber and vitamins like vitamin C and potassium when fresh vegetables such as peppers, cucumbers, or tomatoes are included.
• Healthy fats from dressings made with olive oil or yogurt can contribute to improved heart health and better absorption of fat-soluble vitamins.
• If protein-rich ingredients like grilled chicken or chickpeas are added, it supports muscle repair and growth due to protein content.
• Inclusion of herbs like parsley or dill can add antioxidants, which may help combat oxidative stress in the body.

Dietary Considerations

Allergens: Contains wheat, eggs, dairy, soy (if using certain dressings)

Suitable for: Vegetarian (if made without meat), flexitarian

Not suitable for: Gluten-free (unless gluten-free pasta is used), vegan (unless dairy or egg-free dressing is substituted), low-carb diets

Selection and Storage

Store creamy pasta salad in an airtight container in the refrigerator and consume within 3-5 days. Stir well before serving to redistribute dressing, as it may settle over time.

Common Questions About Creamy pasta salad Nutrition

Is Creamy Pasta Salad high in protein?

Creamy Pasta Salad is typically moderate to low in protein, depending on the recipe. On average, a cup of creamy pasta salad contains around 6-10 grams of protein, mainly from any added chicken, cheese, or eggs. For higher protein content, consider adding grilled chicken, boiled eggs, or chickpeas.

Can I eat Creamy Pasta Salad on a keto diet?

Traditional Creamy Pasta Salad is not suitable for a keto diet due to its high carbohydrate content from pasta, which typically contains around 35-40 grams of carbs per cup. To make it keto-friendly, use low-carb pasta alternatives like zucchini noodles or shirataki noodles.

Are there any health concerns with eating Creamy Pasta Salad?

Creamy Pasta Salad can be high in calories and saturated fat due to the mayonnaise or cream-based dressing. A typical serving may range from 300-400 calories, with significant fat content. For a healthier option, use Greek yogurt or avocado-based dressing and add fresh vegetables.

What is the recommended portion size for Creamy Pasta Salad?

The recommended portion size for Creamy Pasta Salad is typically one cup, which can range from 300-400 calories based on the ingredients. Pair it with a lean protein source and fresh vegetables for a balanced meal.

How does Creamy Pasta Salad compare to regular pasta salad?

Creamy Pasta Salad often has a richer and higher calorie profile compared to regular pasta salad, which may use vinaigrette dressing. The creamy version is heavier in fat due to mayonnaise or cream, while regular pasta salad with olive oil dressing may be lighter and lower in calories.

Data Sources & Scientific References

1. USDA FoodData - Creamy pasta salad Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →