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Greek Pasta Salad

Greek Pasta Salad

Everyday

Greek pasta salad is a chilled Mediterranean-inspired dish combining al dente pasta with crisp vegetables, briny Kalamata olives, and tangy feta cheese. Characterized by its lemon-oregano vinaigrette, this salad balances complex carbohydrates from pasta with plant-based fiber, healthy fats from olive oil, and protein from feta. It is typically served cold as a hearty side or vegetarian main dish, with variations often including red onion, bell peppers, or artichoke hearts.

Macro Impact

A 1 cup serving contains 414 calories, 8g protein, 35g carbs, and 27g fat.

Calorie Burn

How long would it take to burn off 414 calories?
Walking3.5 mph, moderate pace
1 hour 36 min
YogaModerate effort, gentle pace
1 hour 10 min
SwimmingModerate effort, freestyle
53 min
Biking12-14 mph, moderate effort
43 min
StairsStair climbing, moderate pace
48 min
Running5 mph (12 min/mile)
35 min

Nutrition Facts

Serving size1 cup (200 g)
Amount per serving
Calories414
% Daily Value*
Total Fat27g
34%
Saturated Fat9g
45%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat14g
Cholesterol60mg
20%
Sodium640mg
28%
Total Carbohydrate35g
13%
Dietary Fiber4g
13%
Total Sugars5g
Includes Added Sugars1g
2%
Protein8g
Vitamin D0mcg
0%
Calcium300mg
23%
Iron2mg
13%
Potassium400mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
35 / 275 g
13%
Fiber
4 / 28 g
13%
Sugars
5 g
Added Sugars
1 / 50 g
2%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
27 / 78 g
34%
Monounsaturated
14 / 31 g
45%
Polyunsaturated
3 / 23 g
13%
Saturated
9 / 23 g
38%
Trans
0 g
Cholesterol
60 / 300 g
20%
Omega 3
0 / 5 g
4%
Omega 6
3 / 19 g
15%
Omega 9
14 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
26%
Leucine
1 / 3 g
23%
Lysine
1 / 2 g
24%
Methionine
0 / 1 g
12%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
30%
Tryptophan
0 / 0 g
31%
Valine
1 / 2 g
24%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
1 / 2 mcg
42%
Folate
40 / 400 mcg
10%
Vitamin A
120 / 800 mcg
15%
Vitamin C
14 / 83 mg
17%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
20%
Vitamin K
40 / 105 mcg
38%
Minerals
Calcium
300 / 1k mg
30%
Copper
0 / 1 mg
22%
Iron
2 / 13 mg
18%
Magnesium
40 / 370 mg
11%
Manganese
0 / 2 mg
20%
Phosphorous
200 / 700 mg
29%
Potassium
400 / 3k mg
13%
Selenium
10 / 55 mcg
18%
Sodium
640 / 2.3k mg
28%
Zinc
1 / 10 mg
11%
Chromium
2 / 30 mcg
7%
Molybdenum
2 / 45 mcg
4%
Iodine
16 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
140 g
Caffeine
0 mg
Choline
40 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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