Calories in pasta salad
A typical serving of pasta salad provides about 320 calories. Here are the full macros and nutrition facts.
Per serving · 1 plate (200 g)
Calories
320kcal
Protein
10g
Carbs
49g
Fat
9.6g
Per 100 g
| Calories | 160 kcal |
| Protein | 5 g |
| Carbs | 24.5 g |
| Fat | 4.8 g |
| Saturated fat | 0.8 g |
| Fiber | 1.5 g |
| Sugars | 2.1 g |
| Sodium | 280 mg |
Data based on Open Food Facts and public nutrition databases.
Cold dish consisting of pasta (usually fusilli or penne) mixed with vegetables, mild charcuterie or cheeses, and an oil or mayo dressing.
Nutritional benefits
- Rich source of complex carbohydrates
- Very versatile for including multiple vegetables
- Contains resistant starch if eaten cold, useful for the colon
How to prepare it
- 1.Cook pasta 'al dente' so it doesn't fall apart when mixing
- 2.Rinse pasta with cold water after cooking to stop the process
- 3.Use tri-color (vegetable) pasta for a more attractive dish
Lighter alternatives
Whole wheat pasta salad
More fiber and lower glycemic impact
Zoodles (zucchini noodles)
Much lower in calories and carbs
Chickpea salad
Replaces pasta with a protein-rich legume
Healthy tip
Prioritize whole wheat pasta and ensure at least half the volume is vegetables.
Frequently asked questions
Is pasta salad fattening?
It depends on portion size and dressing; pasta is calorie-dense, so watch the amount.
Can it be made ahead?
Yes, it's the perfect dish for picnics or bringing to work.
Which pasta is best?
Short pastas with ridges are better for holding the dressing's flavor.
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