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Pasta Salad

Pasta Salad

Everyday

Pasta salad is a chilled dish combining cooked pasta with raw or roasted vegetables, proteins like cheese or deli meats, and a seasoned dressing such as vinaigrette or mayonnaise. This versatile preparation serves as a popular picnic and potluck staple, offering a carb-dense base that can be adapted for gluten-free, vegetarian, or high-protein diets depending on ingredient choices. The dish’s nutritional profile varies widely but often balances complex carbohydrates from pasta with fats from dressings and fiber from mixed vegetables.

Macro Impact

A 1 cup serving contains 378 calories, 7g protein, 39g carbs, and 21g fat.

Calorie Burn

How long would it take to burn off 378 calories?
Walking3.5 mph, moderate pace
1 hour 28 min
YogaModerate effort, gentle pace
1 hour 4 min
SwimmingModerate effort, freestyle
48 min
Biking12-14 mph, moderate effort
39 min
StairsStair climbing, moderate pace
44 min
Running5 mph (12 min/mile)
32 min

Nutrition Facts

Serving size1 cup (140 g)
Amount per serving
Calories378
% Daily Value*
Total Fat21g
27%
Saturated Fat6g
28%
Trans Fat0.7g
Polyunsaturated Fat6g
Monounsaturated Fat8g
Cholesterol42mg
14%
Sodium490mg
21%
Total Carbohydrate39g
14%
Dietary Fiber4g
13%
Total Sugars4g
Includes Added Sugars1g
3%
Protein7g
Vitamin D0mcg
0%
Calcium42mg
3%
Iron1mg
8%
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
39 / 275 g
14%
Fiber
4 / 28 g
13%
Sugars
4 g
Added Sugars
1 / 50 g
3%
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
21 / 78 g
27%
Monounsaturated
8 / 31 g
27%
Polyunsaturated
6 / 23 g
27%
Saturated
6 / 23 g
24%
Trans
1 g
Cholesterol
42 / 300 g
14%
Omega 3
0 / 5 g
3%
Omega 6
6 / 19 g
33%
Omega 9
8 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
24%
Leucine
1 / 3 g
21%
Lysine
0 / 2 g
12%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
19%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
31%
Valine
0 / 2 g
23%
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
12%
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
3 / 30 mcg
9%
Cobalamin, B12
0 / 2 mcg
6%
Folate
28 / 400 mcg
7%
Vitamin A
70 / 800 mcg
9%
Vitamin C
7 / 83 mg
8%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
9%
Vitamin K
14 / 105 mcg
13%
Minerals
Calcium
42 / 1k mg
4%
Copper
0 / 1 mg
16%
Iron
1 / 13 mg
11%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
14%
Phosphorous
56 / 700 mg
8%
Potassium
210 / 3k mg
7%
Selenium
7 / 55 mcg
13%
Sodium
490 / 2.3k mg
21%
Zinc
1 / 10 mg
7%
Chromium
3 / 30 mcg
9%
Molybdenum
3 / 45 mcg
6%
Iodine
14 / 150 mcg
9%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
84 g
Caffeine
0 mg
Choline
28 mg
Taurine
0 mg

References

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

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