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Creamy crunchy pasta salad Calories
Yogurt-based creamy pasta salad with crunchy vegetables
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Creamy crunchy pasta salad (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 36.2 g of carbs, 9.4 g of protein, 12.8 g of fat and 3.2 g of fiber. Its 19.8 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Creamy crunchy pasta salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
302
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
9.4g
· 19% DV
Fat
12.8g
· 16% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 13% · Fat 38%
Creamy crunchy pasta salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 9.4 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Creamy crunchy pasta salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 302 kcal |
| 4 tablespoon (small) | 60 g | 101 kcal |
| ½ cup (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 150 g | 252 kcal |
| 1 serving (medium) | 220 g | 370 kcal |
| 1.5 cup (large) | 270 g | 454 kcal |
| 1 serving (large) | 320 g | 538 kcal |
| 2 cup (extra large) | 360 g | 605 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Creamy crunchy pasta salad
What goes in creamy crunchy pasta salad?
Creamy crunchy pasta salad combines cooked pasta, a yogurt-based dressing and crisp vegetables. Cucumber, bell pepper, corn and fresh herbs are common additions, but you can vary them. Add watery vegetables close to serving time so they do not dilute the dressing.
How do you make creamy crunchy pasta salad?
Make creamy crunchy pasta salad by cooking the pasta, draining it well and letting it cool completely. Stir together yogurt and seasonings, then fold in the pasta and chopped vegetables. Mix in the crunchiest vegetables shortly before serving to keep their texture.
How do you keep creamy crunchy pasta salad from getting soggy?
Keep creamy crunchy pasta salad from getting soggy by cooling the pasta fully, draining it thoroughly and adding the vegetables just before serving. Watery ingredients such as cucumber can release liquid as they sit, so pat them dry and avoid mixing the salad far ahead.
Can you make creamy crunchy pasta salad the day before?
Yes, you can prepare creamy crunchy pasta salad ahead, but store the cooled pasta and yogurt dressing separately. Keep chopped vegetables separate too, then combine everything shortly before serving. This helps prevent the pasta from absorbing too much dressing and the vegetables from losing their crunch.
What pasta shape works best in creamy crunchy pasta salad?
Short shapes such as rotini or penne work well in creamy crunchy pasta salad because the yogurt dressing clings to them and they are easy to serve. Cook the pasta until just tender, then drain and cool it so it holds its shape when mixed.
Why does the yogurt dressing in creamy crunchy pasta salad turn watery?
The yogurt dressing in creamy crunchy pasta salad usually turns watery when it meets warm pasta or liquid released by vegetables. Cool and drain the pasta first, and pat cucumber dry. Adding the dressing near serving time helps the salad keep a creamy consistency.
How long does creamy crunchy pasta salad last in the fridge?
Creamy crunchy pasta salad keeps in a covered container in the refrigerator for about 2–3 days. Its vegetables may soften and release liquid over time, so it tastes best sooner. Refrigerate leftovers promptly rather than leaving the yogurt-based salad out.
Is creamy crunchy pasta salad served warm or cold?
Creamy crunchy pasta salad is served cold. Let the cooked pasta cool completely before adding the yogurt dressing; warm pasta can loosen the dressing and soften the crisp vegetables. Chill the mixed salad briefly if you want the flavors to meld.
What can you serve with creamy crunchy pasta salad?
Creamy crunchy pasta salad pairs well with grilled chicken, kebabs, burgers or roasted vegetables. It also works as a potluck or picnic side. For a more complete meal, serve it alongside a protein-rich main rather than relying on the salad alone.
How can you make creamy crunchy pasta salad lighter?
Make creamy crunchy pasta salad lighter by using plain yogurt for the dressing and leaving out mayonnaise, or using only a small amount. Adding extra crisp vegetables also gives the salad more texture without making the dressing heavier.
Creamy crunchy pasta salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B12
0.4µg · 17% DV
Vitamin C
11.52mg · 13% DV
Biotin
3.78µg · 13% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
166mg · 24% DV
Sodium
504mg · 22% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
252mg · 7% DV
Creamy crunchy pasta salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy crunchy pasta salad
To burn the 302 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Creamy crunchy pasta salad?
Creamy crunchy pasta salad combines cooked pasta with a yoghurt-based dressing and crisp vegetables. It is an easy make-ahead dish, with the mix of vegetables and seasoning varying from kitchen to kitchen. Chilling it briefly lets the flavours mingle while the vegetables retain some bite.
Serve it cold as a side at a picnic, barbecue or potluck, or alongside a simple weekday meal. The pasta makes it mainly a source of carbohydrates, while the yoghurt adds some protein; a 100 g portion provides 5.2 g of protein. For a lighter bowl, use a modest amount of dressing and add extra crunchy vegetables. It also pairs well with grilled vegetables or a simply cooked protein.
How Nutritious Is Creamy crunchy pasta salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Creamy crunchy pasta salad Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Creamy crunchy pasta salad Contain Allergens?
Contains these allergens:
Which Diets Is Creamy crunchy pasta salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Creamy crunchy pasta salad Fat Profile
SATURATED
2.88g
MONOUNSATURATED
3.96g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.