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Macaroni Salad

Macaroni Salad

Everyday

Macaroni salad is a chilled pasta dish featuring elbow macaroni tossed in a creamy mayonnaise-based dressing with crisp vegetables like celery, onions, and carrots. This picnic staple often includes additions like hard-boiled eggs or diced ham, providing a mix of carbohydrates, fats, and moderate protein. While traditional versions are rich in calories, lighter variations may substitute Greek yogurt for mayo or incorporate vinegar-based dressings for tanginess.

Macro Impact

A 1 cup serving contains 490 calories, 8g protein, 45g carbs, and 31g fat.

Calorie Burn

How long would it take to burn off 490 calories?
Walking3.5 mph, moderate pace
1 hour 54 min
YogaModerate effort, gentle pace
1 hour 23 min
SwimmingModerate effort, freestyle
1 hour 3 min
Biking12-14 mph, moderate effort
50 min
StairsStair climbing, moderate pace
57 min
Running5 mph (12 min/mile)
41 min

Nutrition Facts

Serving size1 cup (204 g)
Amount per serving
Calories490
% Daily Value*
Total Fat31g
39%
Saturated Fat8g
41%
Trans Fat0.2g
Polyunsaturated Fat8g
Monounsaturated Fat14g
Cholesterol82mg
27%
Sodium612mg
27%
Total Carbohydrate45g
16%
Dietary Fiber5g
18%
Total Sugars4g
Includes Added Sugars1g
2%
Protein8g
Vitamin D0mcg
0%
Calcium41mg
3%
Iron1mg
6%
Potassium306mg
7%

* 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
45 / 275 g
16%
Fiber
5 / 28 g
18%
Sugars
4 g
Added Sugars
1 / 50 g
2%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
31 / 78 g
39%
Monounsaturated
14 / 31 g
46%
Polyunsaturated
8 / 23 g
35%
Saturated
8 / 23 g
35%
Trans
0 g
Cholesterol
82 / 300 g
27%
Omega 3
0 / 5 g
4%
Omega 6
8 / 19 g
43%
Omega 9
14 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
23%
Leucine
1 / 3 g
20%
Lysine
0 / 2 g
19%
Methionine
0 / 1 g
12%
Phenylalanine
0 / 2 g
23%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
45%
Valine
0 / 2 g
22%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
18%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
1 / 2 mcg
26%
Folate
51 / 400 mcg
13%
Vitamin A
61 / 800 mcg
8%
Vitamin C
6 / 83 mg
7%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
10 / 105 mcg
10%
Minerals
Calcium
41 / 1k mg
4%
Copper
0 / 1 mg
23%
Iron
1 / 13 mg
8%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
20%
Phosphorous
82 / 700 mg
12%
Potassium
306 / 3k mg
10%
Selenium
20 / 55 mcg
37%
Sodium
612 / 2.3k mg
27%
Zinc
1 / 10 mg
11%
Chromium
2 / 30 mcg
7%
Molybdenum
6 / 45 mcg
14%
Iodine
10 / 150 mcg
7%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
133 g
Caffeine
0 mg
Choline
61 mg
Taurine
0 mg

References

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

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