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Tangy noodle salad with pickled gherkins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Gherkin noodle salad (180 g) has 248 calories. That works out to 138 calories per 100 g. It contains 41 g of carbs, 5.8 g of protein, 7.4 g of fat and 2.5 g of fiber. Its 18 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
248
KCAL / 180G
Carbs
41g
· 15% DV
Protein
5.8g
· 12% DV
Fat
7.4g
· 9% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 9% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 702 mg | 31% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 2.5 g | 9% |
| Protein | 5.8 g | 12% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 248 kcal |
| 1 tablespoon (medium) | 18 g | 25 kcal |
| ½ cup (small) | 90 g | 124 kcal |
| 100 g | 100 g | 138 kcal |
| 0.75 cup (medium) | 135 g | 186 kcal |
| 1 serving (small) | 150 g | 207 kcal |
| 1 serving (large) | 220 g | 304 kcal |
| 1.5 cup (large) | 270 g | 373 kcal |
Calculated from 138 calories per 100 g.
Gherkin noodle salad is made by mixing cooked, cooled noodles with chopped pickled gherkins and a dressing. Many versions add dill, spring onion, sweetcorn, or roasted peppers. Let the noodles cool before dressing them so the salad keeps its texture.
Short pasta shapes such as elbow macaroni, small shells, or bow ties work well in gherkin noodle salad because they hold dressing and chopped gherkins. Thin vermicelli can also be used, but it needs careful cooking so it does not turn soft or clump together.
Cornichons are a type of small pickled gherkin, so they can be used in gherkin noodle salad. Their flavor is often sharper and less sweet than that of some jarred pickles. Chop them finely and taste the dressing before adding extra vinegar or salt.
To keep gherkin noodle salad from getting soggy, cook the noodles just until tender, drain them well, and cool them before adding the dressing. Drain chopped gherkins too, and add creamy dressing shortly before serving if you want the noodles to stay firmer.
Gherkin noodle salad is usually served cold or lightly chilled, which lets the tangy gherkins and dressing come through. Cool the noodles before mixing in any mayonnaise or yogurt-based dressing, and avoid leaving the finished salad at room temperature for a long time.
A mayonnaise-free gherkin noodle salad can use plain yogurt, or olive oil mixed with a little mustard and lemon juice. Yogurt makes a creamy, tangy dressing; the oil-based option is lighter in texture. Add the dressing gradually because the gherkins already bring acidity.
Gherkin noodle salad pairs well with chopped dill, spring onions, sweetcorn, peas, or roasted red pepper. For a more substantial version, you can add chopped boiled eggs or cooked chicken. Keep additions bite-sized so they mix evenly with the noodles.
Serve gherkin noodle salad alongside grilled chicken, fish, or vegetables, or include it in a picnic or buffet spread. Its sharp, creamy flavor complements simply seasoned main dishes. Keep it chilled during outdoor meals, especially when the dressing contains dairy or mayonnaise.
Yes, you can cook and cool the noodles and chop the gherkins ahead of time, then keep them covered in the refrigerator. For the freshest texture, mix in the dressing and delicate herbs closer to serving, and stir the salad before putting it on the table.
Gherkin noodle salad keeps for about three to four days in a covered container in the refrigerator. A yogurt- or mayonnaise-based version should be chilled promptly after serving. Discard it if it has been left out for more than two hours or develops an unusual smell or appearance.
Vitamins
Vitamin K
23.4µg · 19% DV
Folate
68.4µg · 17% DV
B1
0.16mg · 13% DV
Biotin
3.78µg · 13% DV
Minerals
Selenium
18µg · 33% DV
Sodium
702mg · 31% DV
Manganese
0.5mg · 22% DV
Copper
0.18mg · 20% DV
Potassium ⭐
194mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 248 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.
Gherkin noodle salad combines cooked, cooled small pasta with chopped pickled gherkins; herbs or other vegetables and a dressing are common additions. Recipes vary, with creamy dressings as well as lighter oil-and-lemon versions. The gherkins give the mild noodles a sharp, salty tang and a little crunch.
Serve it chilled as a side for grilled food, at a picnic or on a buffet table; it also works as a simple make-ahead lunch. It is mainly a carbohydrate-rich dish, with comparatively little protein and fibre. For a lighter version, use a modest amount of dressing and add extra fresh vegetables or herbs.
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.
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.
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.
Contains these allergens:
Vegan
✓ 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
SATURATED
0.95g
MONOUNSATURATED
4.23g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.