Hawaiian pasta salad

Lunch

Item Rating: 69/100

1 serving (200 grams) contains 350 calories, 8.0 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	3.5 g	12%
	Sugars	7.1 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
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 (38.9%)

Protein: 37 cal (9.2%)

Carbs: 211 cal (51.9%)

About Hawaiian pasta salad

Hawaiian Pasta Salad is a vibrant dish originating from Hawaiian-inspired cuisine, blending the savory flavors of pasta with tropical elements like pineapple, ham, and bell peppers. It is often combined with a creamy dressing, such as mayonnaise or yogurt, which adds richness to the taste. Nutritionally, Hawaiian Pasta Salad provides a mix of macronutrients: carbohydrates from pasta, protein from ham, and fiber from vegetables. The inclusion of pineapple introduces vitamin C and natural sweetness. While its overall nutrition profile depends on the specific ingredients used, this dish generally serves as a crowd-pleasing option with moderate calories and a refreshing taste. It is versatile and commonly prepared for potlucks, picnics, or summer gatherings.

Health Benefits

• Rich in dietary fiber from bell peppers and other vegetables, supporting healthy digestion.
• Contains vitamin C from pineapple, which boosts immune function and promotes healthy skin.
• Provides protein from ham (or alternative protein sources like tofu), aiding muscle repair and maintenance.

Dietary Considerations

Allergens: Contains gluten (from pasta), dairy (if using a cream-based dressing), soy (if soy-based products are used)

Suitable for: Low-fat diets (using low-fat dressing), flexitarian diet

Not suitable for: Gluten-free diets (unless gluten-free pasta is substituted), vegan diets (unless animal products are replaced with plant-based alternatives)

Selection and Storage

Store Hawaiian Pasta Salad in an airtight container in the refrigerator for up to 3 days. If using fresh vegetables, chop them right before serving to maintain crunchiness.

Common Questions About Hawaiian pasta salad Nutrition

Is Hawaiian Pasta Salad high in calories?

Hawaiian Pasta Salad is typically moderate in calories, depending on the ingredients used. On average, a one-cup serving contains about 250-300 calories, with most of the calories coming from pasta, mayonnaise, and any added sugar. Choosing light mayo or reducing sugar can lower the calorie content.

Can I eat Hawaiian Pasta Salad on a keto or low-carb diet?

Traditional Hawaiian Pasta Salad is not compatible with keto or low-carb diets due to its heavy use of pasta, which is high in carbohydrates. A typical serving can contain 30-40 grams of carbs. To make it keto-friendly, consider substituting regular pasta with a low-carb alternative like zucchini noodles or shirataki noodles.

Are there any health concerns with eating Hawaiian Pasta Salad?

Hawaiian Pasta Salad can be high in fat and sugar, especially if made with regular mayonnaise and sweetened pineapple or dressing. It is best consumed in moderation, particularly for those managing high cholesterol or blood sugar levels. Opting for healthier ingredient swaps can improve its nutritional profile.

What is the recommended portion size for Hawaiian Pasta Salad?

A typical portion size is around one cup (approximately 150-200 grams). This provides a balanced side dish without overloading on calories or carbohydrates. If consuming as a main dish, you may increase the portion and add additional protein like chicken or tofu for a more complete meal.

How does Hawaiian Pasta Salad compare to traditional pasta salads?

Hawaiian Pasta Salad differs from traditional pasta salads as it often includes sweet ingredients like pineapple and a creamy, tangy dressing. This makes it higher in sugar than many savory pasta salads. To reduce sugar, opt for unsweetened pineapple and a lighter dressing option.

Data Sources & Scientific References