Pasta salad

Lunch

Item Rating: 69/100

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	2.4 g	8%
	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 Pasta salad

Pasta salad is a versatile dish that combines cooked pasta with various ingredients such as vegetables, legumes, cheeses, and dressings. Originating from Mediterranean and Italian cuisine, it has since been adapted globally, often served as a refreshing side dish or light main course. Its nutritional profile can vary based on the ingredients used but generally provides a combination of carbohydrates from the pasta, fiber from vegetables, healthy fats from olive oil or dressing, and proteins if ingredients like chicken, tuna, or beans are included. Whole-grain pasta options significantly increase fiber and nutrient content, contributing to a more balanced meal.

Health Benefits

• Whole-grain pasta provides dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Vegetables in pasta salad, such as bell peppers or spinach, are rich in vitamins A and C, which promote immune function and skin health.
• Olive oil or vinaigrette dressings contribute healthy monounsaturated fats, which have been linked to reducing bad cholesterol levels and improving heart health.

Dietary Considerations

Allergens: Contains gluten (from pasta), dairy (if cheese is included), nuts (if included in toppings)

Suitable for: Vegetarian (if no meat is used), vegan (if dairy or non-vegan dressings are excluded), mediterranean diet

Not suitable for: Gluten-free diets (unless gluten-free pasta is used), low-carb diets (due to the carbohydrate content from pasta)

Selection and Storage

Store pasta salad in an airtight container in the refrigerator for up to 3-4 days. For best texture, add fresh vegetables or dressing right before serving.

Common Questions About Pasta salad Nutrition

Is pasta salad high in protein?

Pasta salad typically contains low to moderate protein depending on the ingredients. For example, a serving of pasta salad with cheese or beans provides about 5-10 grams of protein, while a basic vegetable-based pasta salad may have even less. Adding protein-rich ingredients like chicken, tofu, or chickpeas can significantly increase the protein content.

Can I eat pasta salad on a keto diet?

Traditional pasta salad made with regular pasta is not suitable for a keto diet due to its high carbohydrate content, ranging from 25-40 grams per serving. However, you can make a keto-friendly variant by using low-carb pasta alternatives like zucchini noodles or shirataki noodles and avoiding sugary dressings.

Is pasta salad healthy to eat?

Pasta salad can be a healthy choice depending on the ingredients and portion size. It often contains vegetables, which provide vitamins, minerals, and fiber, but it's important to watch for added calories and fat from dressings, cheese, or processed ingredients. Opting for whole-grain pasta and lighter dressings can make it a more nutritious option.

What is the recommended portion size for pasta salad?

A standard serving of pasta salad is about 1 cup (150-200 grams), which typically contains 200-300 calories depending on the recipe. Adjust portion sizes based on your dietary goals and the ingredients used, especially if the dish is high in fats or carbs.

How does pasta salad compare to regular pasta dishes?

Pasta salad is often served cold and contains added vegetables, herbs, and dressings, making it lighter and more refreshing than many hot pasta dishes. Nutritionally, pasta salad can have less fat and calories if made with lighter dressings and whole ingredients, whereas creamy or rich pasta dishes may be higher in saturated fat and calories.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services and USDA

   Highlights grains and vegetables as part of a healthy diet, relevant for pasta salad components.

   View source →
2. Adding Vegetables to Everyday Meals: Health Benefits and Recommendations

   Harvard T.H. Chan School of Public Health

   Explains the health benefits of including vegetables in meals like pasta salad.

   View source →