Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Noodle salad Calories
Carbohydrate-rich salad typically made with cooked noodles, vegetables, and dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Noodle salad (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 41 g of carbs, 7.6 g of protein, 11.5 g of fat and 3.2 g of fiber. Its 21.6 µg of Selenium covers 39% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Noodle salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
302
KCAL / 180G
Carbs
41g
· 15% DV
Protein
7.6g
· 15% DV
Fat
11.5g
· 15% 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 55% · Protein 10% · Fat 35%
Noodle salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 3.2 g | 11% |
| Protein | 7.6 g | 15% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Noodle salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 302 kcal |
| 1 piece (half) | 45 g | 76 kcal |
| 1 serving (small) | 90 g | 151 kcal |
| 2 piece (whole) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (thin) | 140 g | 235 kcal |
| 1 cup (thick) | 220 g | 370 kcal |
| 1 serving (large) | 260 g | 437 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Noodle salad
How do you make noodle salad?
Noodle salad is made by tossing cooked, cooled noodles with chopped vegetables and a dressing. For a simple version, add crunchy vegetables, herbs, and a tangy dressing; mix gently so the noodles keep their shape.
What dressing goes best with noodle salad?
A sesame-soy dressing is a classic match for noodle salad, while a peanut-lime dressing gives it a richer, tangy flavor. For a milder version, use a light vinaigrette; add the dressing gradually so the noodles do not become soggy.
Can you use ramen noodles in noodle salad?
Yes, ramen noodles work well in noodle salad. Cook them just until tender, drain them thoroughly, and cool them before adding vegetables and dressing; overcooked ramen can break apart when tossed.
What vegetables go well in noodle salad?
Cucumber, shredded carrot, bell pepper, cabbage, and scallions all work well in noodle salad because they add crunch and contrast with the soft noodles. Cut them into bite-sized pieces so they mix evenly and are easy to eat.
Should noodle salad be served cold or warm?
Noodle salad is usually served cold or at room temperature, especially when dressed with a vinaigrette or creamy sauce. Let freshly cooked noodles cool before tossing them with delicate vegetables, which can wilt if mixed in while hot.
Can you make noodle salad ahead of time?
Yes, noodle salad can be prepared ahead. Keep the noodles and vegetables covered in the refrigerator, and store the dressing separately when possible; toss everything together shortly before serving for a fresher texture.
How do you stop noodles sticking together in noodle salad?
To stop noodles sticking together in noodle salad, drain them well and toss them with a little dressing soon after cooking. Cooling them promptly and separating them gently with a fork also helps; avoid overcooking, which makes them clump more easily.
How long does noodle salad last in the fridge?
Noodle salad keeps best in a covered container in the refrigerator and is usually nicest within a couple of days. Salads with mayonnaise or dairy dressing should stay chilled, and should not be left out for extended periods.
Can noodle salad be frozen?
No, noodle salad generally does not freeze well. The noodles can turn mushy after thawing, vegetables may release water, and creamy dressings can separate; prepare it fresh or refrigerate leftovers instead.
What can you serve with noodle salad?
Noodle salad pairs well with grilled chicken, tofu, or fish, and it can also be served alongside grilled vegetables. If the salad has a rich dressing, choose a simply seasoned main dish to balance the meal.
Noodle salad Vitamins & Minerals
Vitamins
Vitamin K
28.8µg · 24% DV
B3
1.98mg · 12% DV
B1
0.14mg · 12% DV
Biotin
3.6µg · 12% DV
Minerals
Selenium
22µg · 40% DV
Manganese
0.5mg · 22% DV
Sodium
504mg · 22% DV
Phosphorus
104mg · 15% DV
Potassium ⭐
198mg · 6% DV
Noodle salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Noodle 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 Noodle salad?
Noodle salad combines cooked, cooled noodles with vegetables and a dressing. It has no single place of origin: recipes vary widely, from crisp, tangy versions with a vinegar or soy-based dressing to creamy salads made with mayonnaise. Cucumber, peppers, carrots and spring onions are common additions, while the noodles may be wheat- or rice-based.
It is usually served cold as a side, picnic dish or easy make-ahead lunch, and can sit alongside grilled foods or other shared dishes. The noodles make it mainly a source of carbohydrates; vegetables and dressing shape the rest of its nutritional profile. For a lighter bowl, use a modest amount of dressing and add extra vegetables. If you want it to keep you satisfied for longer, serve it with beans, tofu or egg.
How Nutritious Is Noodle salad?
Nutrient density
Low
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 Noodle 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 Noodle salad Contain Allergens?
Contains these allergens:
Which Diets Is Noodle salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Noodle salad Fat Profile
SATURATED
1.71g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 52.2:1
Above the ideal 4:1 (52.2:1).
Compare Noodle salad
Foods Similar to Noodle salad
Have another question about Noodle salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.