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Carrot pasta salad Calories
Carrot pasta salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Carrot pasta salad (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 33.8 g of carbs, 4.8 g of protein, 5.3 g of fat and 3.5 g of fiber. Its 615 µg of Vitamin A covers 68% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Carrot pasta salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
210
KCAL / 150G
Carbs
33.8g
· 12% DV
Protein
4.8g
· 10% DV
Fat
5.3g
· 7% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 10% · Fat 23%
Carrot pasta salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 3.5 g | 13% |
| Protein | 4.8 g | 10% |
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 Carrot pasta salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 210 kcal |
| 2 tablespoon (medium) | 30 g | 42 kcal |
| ½ cup (small) | 75 g | 105 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 serving (medium) | 180 g | 252 kcal |
| 1 cup (large) | 200 g | 280 kcal |
| 1 piece (large) | 200 g | 280 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Carrot pasta salad
How do you make carrot pasta salad?
Carrot pasta salad is made by tossing cooked, cooled pasta with prepared carrots and a dressing. Cook the pasta just until tender, cool it before adding a yogurt-based dressing, and chill the finished salad so the flavors blend.
What ingredients go in carrot pasta salad?
Carrot pasta salad usually contains pasta, carrots, and a creamy dressing, often made with mayonnaise or yogurt. Depending on the recipe, you can add sweetcorn, peas, spring onion, herbs, or pickles for extra crunch and flavor.
Can you make carrot pasta salad ahead of time?
Yes, carrot pasta salad can be made ahead and kept covered in the refrigerator. The pasta may absorb some dressing as it sits, so stir it before serving and loosen it with a spoonful of dressing if needed.
Should the carrots in carrot pasta salad be cooked or raw?
Carrots in carrot pasta salad can be cooked or raw, but lightly sautéed grated carrots are common in creamy versions. Let cooked carrots cool before mixing them in; finely grated raw carrots give the salad a firmer texture.
Which pasta shape works best in carrot pasta salad?
Short pasta shapes such as rotini, shells, or elbow macaroni work well in carrot pasta salad because they are easy to serve and hold the dressing. Cook them just to al dente so they keep their shape after mixing.
How do you stop carrot pasta salad from getting watery?
To keep carrot pasta salad from getting watery, cool the pasta and cooked carrots before combining them, and drain any wet add-ins thoroughly. Mix in the dressing shortly before serving if the salad contains watery vegetables or a thin yogurt dressing.
How long does carrot pasta salad last in the fridge?
Carrot pasta salad generally keeps for up to 3 days in a covered container in the refrigerator. Because creamy dressings are perishable, return leftovers to the fridge promptly and discard the salad if it smells or looks off.
Is carrot pasta salad served cold or warm?
Carrot pasta salad is usually served chilled or cool, especially when it has a mayonnaise- or yogurt-based dressing. Let freshly cooked pasta cool before adding the dressing; a warm version works better with an oil-based dressing.
What goes well with carrot pasta salad?
Carrot pasta salad pairs well with grilled chicken, burgers, or roasted vegetables, and it also fits a picnic or potluck spread. Since the salad is creamy and filling, serve it alongside a simply seasoned main or crisp green vegetables.
How can you add protein to carrot pasta salad?
You can add protein to carrot pasta salad with chopped boiled eggs, chickpeas, tuna, or diced cooked chicken. Fold the additions in after the pasta has cooled, and keep the salad refrigerated if you are using a creamy dressing.
Carrot pasta salad Vitamins & Minerals
Vitamins
Vitamin A
615µg · 68% DV
B1
0.12mg · 10% DV
Vitamin K
11.25µg · 9% DV
B5
0.33mg · 7% DV
Minerals
Sodium
240mg · 10% DV
Phosphorus
72mg · 10% DV
Copper
0.09mg · 10% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
210mg · 6% DV
Carrot pasta salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot pasta salad
To burn the 210 calories in 1 cup (medium) (150 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 Carrot pasta salad?
Carrot pasta salad combines cooked pasta with grated or finely chopped carrot and a dressing; recipes vary, with yoghurt or mayonnaise often used in Turkish home cooking. It is an adaptable salad rather than a dish tied to one single origin, and additions such as herbs, corn or pickles depend on the cook.
Served chilled, it pairs the pasta’s soft, tender bite with carrot’s mild sweetness and a creamy dressing. In Turkey it commonly appears at tea-time gatherings, on buffet tables or alongside grilled dishes; elsewhere, it works as a picnic side or an easy make-ahead lunch. Most of its energy comes from carbohydrate, with modest protein. For a lighter version, use a yoghurt-based dressing and add extra vegetables.
How Nutritious Is Carrot 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 Carrot 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 Carrot pasta salad Contain Allergens?
Contains these allergens:
Which Diets Is Carrot 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
Carrot pasta salad Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.