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Olive oil noodle salad Calories
Olive oil, noodles, vegetables, Mediterranean style, healthy fats
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive oil noodle salad (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 36.8 g of carbs, 6.3 g of protein, 10.8 g of fat and 3.5 g of fiber. Its 28.5 µg of Vitamin K covers 24% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Olive oil noodle salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
278
KCAL / 150G
Carbs
36.8g
· 13% DV
Protein
6.3g
· 13% DV
Fat
10.8g
· 14% 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 55% · Protein 9% · Fat 36%
Olive oil noodle salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 3.5 g | 13% |
| Protein | 6.3 g | 13% |
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 Serving of Olive oil noodle salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 100 g | 185 kcal |
| 1 cup (medium) | 120 g | 222 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 1 pack (jumbo) | 250 g | 463 kcal |
| 2 serving (double) | 300 g | 555 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Olive oil noodle salad
How do you make olive oil noodle salad?
Olive oil noodle salad is made by cooking the noodles, draining them, and letting them cool before tossing with olive oil and chopped vegetables. Add lemon juice and herbs if you like, then chill briefly so the flavors come together.
What ingredients go in olive oil noodle salad?
Olive oil noodle salad usually combines cooked noodles, olive oil, and vegetables. Bell pepper, olives, corn, chopped herbs, and pickles are common additions; choose a mix that stays crisp and works with the acidity of lemon or vinegar.
Can you make olive oil noodle salad with egg noodles?
Yes, egg noodles work well in olive oil noodle salad. Cook them just until tender, since overcooked noodles can break apart when tossed with vegetables and dressing. Rinse or cool them promptly if you want to stop the cooking.
Is olive oil noodle salad served cold or warm?
Olive oil noodle salad is usually served chilled or at room temperature, rather than hot. Cooling the noodles before adding delicate vegetables helps preserve their texture and keeps the olive-oil dressing from feeling too heavy.
How do you keep olive oil noodle salad from getting sticky?
To keep olive oil noodle salad from getting sticky, drain the noodles thoroughly and toss them with a little olive oil while they cool. Avoid overcooking, and mix in the vegetables and remaining dressing once the noodles are no longer hot.
What dressing goes best with olive oil noodle salad?
A simple dressing of olive oil, lemon juice or vinegar, salt, and black pepper suits olive oil noodle salad. Add the acid gradually and taste as you go; too much can overwhelm the noodles and vegetables.
Can you add chickpeas to olive oil noodle salad?
Yes, chickpeas make olive oil noodle salad more substantial and add a soft, nutty contrast to the noodles. Drain and rinse canned chickpeas before mixing them in, and adjust the dressing because they absorb some of its flavor.
Can olive oil noodle salad be made ahead?
Yes, olive oil noodle salad can be prepared ahead and refrigerated in a covered container. For the freshest texture, keep delicate herbs separate and stir them in just before serving; add a little extra dressing if the noodles have absorbed it.
How long does olive oil noodle salad last in the fridge?
Olive oil noodle salad generally keeps for up to 3 days in a covered container in the refrigerator. If it contains mayonnaise or yogurt, use it sooner, and discard it if it has been left at room temperature for too long.
Is olive oil noodle salad healthy?
Olive oil noodle salad can be a balanced meal when it includes plenty of vegetables and a satisfying protein source, such as beans or grilled chicken. A large amount of dressing or creamy add-ins can make it heavier, so adjust those to suit your meal.
Olive oil noodle salad Vitamins & Minerals
Vitamins
Vitamin K
28.5µg · 24% DV
Vitamin E
2.7mg · 18% DV
Biotin
3.15µg · 11% DV
B1
0.12mg · 10% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.09mg · 10% DV
Selenium
5.25µg · 10% DV
Iron
1.65mg · 9% DV
Sodium
180mg · 8% DV
Potassium ⭐
165mg · 5% DV
Olive oil noodle salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil noodle salad
To burn the 278 calories in 1 serving (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 Olive oil noodle salad?
Olive oil noodle salad is a Turkish-style salad made by tossing short noodles—often erişte, the cut and dried noodles traditionally made at home—with olive oil and vegetables. The vegetables vary with the season and the cook, so it can be adapted to what is on hand rather than following one fixed recipe.
The noodles are tender, while the vegetables add freshness and the oil brings a fruity richness. It is served chilled or at room temperature as a light lunch, a side dish, or part of a shared table. The dish is mainly a source of carbohydrates, with fat from the olive oil and some fibre from the vegetables; a 100 g portion provides 185 calories. For a lighter, more vegetable-forward version, use a smaller amount of noodles and add extra greens.
How Nutritious Is Olive oil noodle 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 Olive oil 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 Olive oil noodle salad Contain Allergens?
Contains these allergens:
Which Diets Is Olive oil noodle 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
Olive oil noodle salad Fat Profile
SATURATED
1.65g
MONOUNSATURATED
7.65g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.