Pasta salad with vegetables

Lunch

Item Rating: 72/100

1 serving (200 grams) contains 250 calories, 7.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	3.5 g	12%
	Sugars	4.7 g
protein		8.2 g	16%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
Potassium		235.3 mg	5%

* 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: 84 cal (30.0%)

Protein: 32 cal (11.6%)

Carbs: 164 cal (58.4%)

About Pasta salad with vegetables

Pasta salad with vegetables is a versatile dish that combines cooked pasta with raw or cooked vegetables, dressed with olive oil, vinaigrette, or creamy sauces. Originating from Mediterranean and Italian cuisine, this dish is popular for its adaptability and vibrant flavors. It provides a balanced nutritional profile, often containing complex carbohydrates from pasta, vitamins, minerals, and fiber from a variety of vegetables, and healthy fats from dressings like olive oil. Nutritional content may vary based on ingredients, but typically a serving offers energy, Vitamin C, Vitamin K, potassium, and some protein, particularly if plant- or animal-based proteins like beans, cheese, or chicken are included.

Health Benefits

• High in dietary fiber from vegetables like spinach, bell peppers, or broccoli, which supports digestive health.
• Rich in antioxidants such as Vitamin C found in raw vegetables like tomatoes, which promote immune health and skin repair.
• Provides potassium from vegetables like zucchini or cucumbers, supporting muscle function and blood pressure regulation.

Dietary Considerations

Allergens: Contains wheat (found in pasta), dairy (if cheese used), nuts (if added)

Suitable for: Vegetarian, flexitarian

Not suitable for: Gluten-free (unless gluten-free pasta is used), low-carb diets, dairy-free (if cheese or creamy dressings are included)

Selection and Storage

Store in an airtight container in the refrigerator for up to 3 days. For best results, keep the dressing separate until ready to serve to avoid sogginess.

Common Questions About Pasta salad with vegetables Nutrition

What is the nutritional content of pasta salad with vegetables?

Pasta salad with vegetables typically contains 150-250 calories per serving, depending on the ingredients and dressing used. Protein content averages 5-10 grams per serving, with moderate fiber (3-5 grams) from the vegetables like bell peppers, cucumbers, and tomatoes. It can also be a good source of vitamins A, C, and potassium from the vegetables.

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

Traditional pasta salad is generally not suitable for keto or strict low-carb diets due to the high carbohydrate content of pasta, averaging 40-45 grams of carbs per serving. However, you can make it keto-friendly by substituting pasta with alternatives like zucchini noodles or spiralized vegetables.

What are the health benefits or concerns of eating pasta salad with vegetables?

Pasta salad with vegetables can be a nutrient-dense option if loaded with colorful vegetables and paired with whole-grain pasta for extra fiber. However, it may be high in calories and unhealthy fats if made with creamy dressings or excessive oil, so opting for a vinaigrette is a healthier choice. Excessive portions of pasta may also contribute to weight gain due to its carb density.

What is the recommended serving size for pasta salad with vegetables?

A typical serving of pasta salad is 1 to 1.5 cups, which contains around 200-300 calories depending on the ingredients and dressing. For balanced nutrition, aim to include more vegetables than pasta, and consider adding a lean protein like chicken or chickpeas for a complete meal.

How does pasta salad with vegetables compare to traditional potato salad?

Pasta salad with vegetables is often lower in fat compared to creamy potato salad, especially if made with a vinaigrette dressing. It also tends to have more fiber and vitamins due to the vegetable content. In terms of calories, pasta salad may be similar or slightly lower depending on preparation, but it offers more versatility with whole-grain or alternative pasta options.

Data Sources & Scientific References