Calories in mediterranean pasta salad
A typical serving of mediterranean pasta salad provides about 290 calories. Here are the full macros and nutrition facts.
Per serving · 1 bowl (200 g)
Calories
290kcal
Protein
8.2g
Carbs
37g
Fat
12.4g
Per 100 g
| Calories | 145 kcal |
| Protein | 4.1 g |
| Carbs | 18.5 g |
| Fat | 6.2 g |
| Saturated fat | 1.2 g |
| Fiber | 1.8 g |
| Sugars | 1.5 g |
| Sodium | 290 mg |
Data based on Open Food Facts and public nutrition databases.
Cold dish with short pasta, cherry tomatoes, olives, feta cheese, and extra virgin olive oil.
Nutritional benefits
- Hydrating and refreshing
- Healthy fats from olive oil
- Easy to transport and store
How to prepare it
- 1.Rinse pasta under cold water after cooking
- 2.Season just before eating to prevent sogginess
- 3.Add fresh herbs like basil or mint
Lighter alternatives
Quinoa salad
Gluten-free and higher protein
Legume pasta salad
Much higher fiber content
Pasta salad with tuna
Extra omega-3 boost
Healthy tip
Use low-salt olives to reduce the total sodium intake.
Frequently asked questions
What type of pasta to use?
Fusilli, bow-ties, or penne are ideal for the dressing to stick.
Can it be made overnight?
Yes, the flavors blend better, but add the tomatoes on the same day.
Is it diet-friendly?
It is healthy, but control the amount of oil and cheese.
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