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Feta pasta salad Calories
Cold pasta salad with feta cheese, moderate carbs and fat
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Feta pasta salad (180 g) has 356 calories. That works out to 198 calories per 100 g. It contains 40.3 g of carbs, 12.2 g of protein, 16 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 50 (medium), so it raises blood sugar at a moderate pace.
Feta pasta salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
356
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
12.2g
· 24% DV
Fat
16g
· 21% 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 46% · Protein 14% · Fat 40%
Feta pasta salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 6.12 g | 31% |
| Trans fat | 0.18 g | |
| Sodium | 641 mg | 28% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 3.2 g | 11% |
| Protein | 12.2 g | 24% |
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 Feta pasta salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 356 kcal |
| 1 tablespoon (mini) | 18 g | 36 kcal |
| 100 g | 100 g | 198 kcal |
| 1 serving (small) | 120 g | 238 kcal |
| 1 cup (small) | 140 g | 277 kcal |
| 1 serving (medium) | 200 g | 396 kcal |
| 1 cup (large) | 240 g | 475 kcal |
| 1 pack (whole) | 250 g | 495 kcal |
| 1 serving (large) | 300 g | 594 kcal |
Calculated from 198 calories per 100 g.
Frequently Asked Questions About Feta pasta salad
How do you make Feta pasta salad?
Feta pasta salad is made by tossing cooked, cooled pasta with crumbled feta, vegetables, and dressing. Cherry tomatoes, cucumber, and olives are common additions; cook the pasta just until tender so it holds its shape when chilled.
What ingredients go in Feta pasta salad?
Feta pasta salad commonly includes short pasta, feta, cucumber, tomatoes, red onion, olives, and herbs. A lemon-and-olive-oil dressing keeps the flavors bright, while ingredients such as spinach or roasted peppers can be added to suit the meal.
What dressing is best for Feta pasta salad?
A lemon, olive oil, and oregano dressing is a classic choice for Feta pasta salad. Feta already brings saltiness, so taste the salad before adding salt; a spoonful of mustard can help the dressing cling to the pasta.
Can you make Feta pasta salad the night before?
Yes, Feta pasta salad can be made the night before and kept covered in the refrigerator. For the freshest texture, reserve delicate herbs and some dressing until serving, since pasta absorbs dressing as it sits.
How long does Feta pasta salad last in the fridge?
Feta pasta salad generally keeps for up to 3 days in a covered container in the refrigerator. Do not leave it out for extended periods, especially at a picnic; discard it if its smell or texture changes noticeably.
What pasta shape works best in Feta pasta salad?
Short, sturdy pasta shapes work best in Feta pasta salad because they are easy to serve cold and hold dressing. Rotini, penne, and farfalle are good options; drain them well and avoid overcooking so they do not turn mushy.
Can you freeze Feta pasta salad?
No, freezing Feta pasta salad is not recommended. The pasta can become soft, fresh vegetables release water, and feta may turn crumbly after thawing, so make only as much as you can refrigerate and enjoy within a few days.
How do you keep Feta pasta salad from getting watery?
To keep Feta pasta salad from getting watery, drain the pasta thoroughly and dry washed vegetables before chopping. Remove excess seeds from juicy tomatoes, add dressing sparingly, and toss the salad shortly before serving.
What can you serve with Feta pasta salad?
Feta pasta salad pairs well with grilled chicken, fish, or vegetables, and it can also be served as a cold main dish. For a picnic or potluck, it works alongside grilled foods, sandwiches, or a simple green salad.
Can you use crumbled feta in Feta pasta salad?
Yes, crumbled feta works well in Feta pasta salad and mixes easily through the pasta and vegetables. Fold it in gently at the end to keep some larger pieces intact, especially if the cheese is soft or moist.
Feta pasta salad Vitamins & Minerals
Vitamins
B12
0.81µg · 34% DV
B2
0.22mg · 17% DV
Vitamin K
16.92µg · 14% DV
Biotin
3.78µg · 13% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
220mg · 31% DV
Sodium
641mg · 28% DV
Calcium
212mg · 21% DV
Potassium ⭐
227mg · 7% DV
Feta pasta salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Feta pasta salad
To burn the 356 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 Feta pasta salad?
Feta pasta salad combines cooked, cooled pasta with feta and often vegetables and a simple dressing. It is a Mediterranean-inspired take on pasta salad rather than a dish with one fixed recipe: ingredients and seasonings vary from kitchen to kitchen.
Served cold, it works as a light lunch, a picnic dish or a side for grilled food. The feta brings a salty, tangy bite against the tender pasta; tomatoes, cucumber, olives or herbs are common additions. Its nutritional profile is moderate in carbohydrates and fat, with a more modest amount of protein. For a lighter bowl, add extra vegetables and use a restrained hand with oil or dressing.
How Nutritious Is Feta 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 Feta 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 Feta pasta salad Contain Allergens?
Contains these allergens:
Which Diets Is Feta 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
Feta pasta salad Fat Profile
SATURATED
6.12g
MONOUNSATURATED
4.68g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.