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Italian Pasta Salad

Italian Pasta Salad

Everyday

Italian pasta salad is a chilled dish combining cooked pasta (typically short shapes like rotini) with fresh vegetables such as cherry tomatoes, olives, and bell peppers. The salad is dressed in an herb-infused vinaigrette and often includes additions like mozzarella cheese or cured meats for varied texture and flavor. While carbohydrate-dense from the pasta base, it provides balanced nutrition through vegetable fiber and heart-healthy fats from olive oil. This versatile preparation can be adapted for gluten-free or vegetarian diets through pasta substitutions and ingredient modifications.

Macro Impact

A 1 cup serving contains 238 calories, 5g protein, 32g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 238 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size1 cup (180 g)
Amount per serving
Calories238
% Daily Value*
Total Fat10g
13%
Saturated Fat2g
8%
Trans Fat0.1g
Polyunsaturated Fat4g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium1184mg
51%
Total Carbohydrate32g
12%
Dietary Fiber2g
8%
Total Sugars5g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium25mg
2%
Iron2mg
9%
Potassium166mg
4%

* 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
32 / 275 g
12%
Fiber
2 / 28 g
8%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
10 / 78 g
13%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
4 / 23 g
18%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
33%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
3 / 15 mg
17%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
101 / 400 mcg
25%
Vitamin A
36 / 800 mcg
5%
Vitamin C
10 / 83 mg
12%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
18%
Vitamin K
26 / 105 mcg
24%
Minerals
Calcium
25 / 1k mg
3%
Copper
0 / 1 mg
13%
Iron
2 / 13 mg
13%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
16%
Phosphorous
67 / 700 mg
10%
Potassium
166 / 3k mg
6%
Selenium
20 / 55 mcg
37%
Sodium
1.2k / 2.3k mg
51%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
129 g
Caffeine
0 mg
Choline
27 mg
Taurine
0 mg

References

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

  1. 1.Pasta salad with vegetables, prepared with Italian dressing, homemade. Canadian Nutrient File. Food ID 501971.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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