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Mediterranean Pasta Salad

Mediterranean Pasta Salad

Everyday

Mediterranean Pasta Salad is a chilled dish combining cooked pasta with fresh vegetables like tomatoes, cucumbers, and red onions, typically accented with briny olives, feta cheese, and herbs like oregano or basil. Its signature lemon-olive oil vinaigrette adds bright acidity while contributing heart-healthy monounsaturated fats. This balanced meal option provides complex carbohydrates, plant-based protein from legumes or cheese, and antioxidant-rich vegetables, with adaptable preparations for gluten-free or vegan diets through ingredient substitutions.

Macro Impact

A 1/2 cup serving contains 273 calories, 7g protein, 28g carbs, and 21g fat.

Calorie Burn

How long would it take to burn off 273 calories?
Walking3.5 mph, moderate pace
1 hour 3 min
YogaModerate effort, gentle pace
46 min
SwimmingModerate effort, freestyle
35 min
Biking12-14 mph, moderate effort
28 min
StairsStair climbing, moderate pace
32 min
Running5 mph (12 min/mile)
23 min

Nutrition Facts

Serving size1/2 cup (140 g)
Amount per serving
Calories273
% Daily Value*
Total Fat21g
27%
Saturated Fat5g
25%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat13g
Cholesterol28mg
9%
Sodium490mg
21%
Total Carbohydrate28g
10%
Dietary Fiber4g
13%
Total Sugars2g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium112mg
9%
Iron2mg
9%
Potassium210mg
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
28 / 275 g
10%
Fiber
4 / 28 g
13%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
21 / 78 g
27%
Monounsaturated
13 / 31 g
43%
Polyunsaturated
3 / 23 g
12%
Saturated
5 / 23 g
21%
Trans
0 g
Cholesterol
28 / 300 g
9%
Omega 3
0 / 5 g
3%
Omega 6
3 / 19 g
14%
Omega 9
13 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
19%
Leucine
1 / 3 g
19%
Lysine
0 / 2 g
21%
Methionine
0 / 1 g
12%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
25%
Tryptophan
0 / 0 g
31%
Valine
0 / 2 g
19%
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
6%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
1 / 30 mcg
5%
Cobalamin, B12
1 / 2 mcg
29%
Folate
28 / 400 mcg
7%
Vitamin A
210 / 800 mcg
26%
Vitamin C
3 / 83 mg
3%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
11%
Vitamin K
7 / 105 mcg
7%
Minerals
Calcium
112 / 1k mg
11%
Copper
0 / 1 mg
16%
Iron
2 / 13 mg
13%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
20%
Phosphorous
98 / 700 mg
14%
Potassium
210 / 3k mg
7%
Selenium
7 / 55 mcg
13%
Sodium
490 / 2.3k mg
21%
Zinc
1 / 10 mg
12%
Chromium
1 / 30 mcg
5%
Molybdenum
4 / 45 mcg
9%
Iodine
21 / 150 mcg
14%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
91 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

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

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