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Pasta vegetable salad Calories
Pasta vegetable salad
In season: Summer · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pasta vegetable salad (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 32.3 g of carbs, 5.4 g of protein, 5.3 g of fat and 3.3 g of fiber. Its 19.5 µg of Vitamin K covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pasta vegetable salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
203
KCAL / 150G
Carbs
32.3g
· 12% DV
Protein
5.4g
· 11% DV
Fat
5.3g
· 7% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 11% · Fat 24%
Pasta vegetable salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 32.3 g | 12% |
| Fiber | 3.3 g | 12% |
| Protein | 5.4 g | 11% |
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 Pasta vegetable salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 203 kcal |
| ½ cup (small) | 75 g | 101 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (medium) | 180 g | 243 kcal |
| 1 serving (medium) | 200 g | 270 kcal |
| 1.5 cup (large) | 225 g | 304 kcal |
| 1 bottle (large) | 250 g | 338 kcal |
| 2 cup (extra large) | 300 g | 405 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Pasta vegetable salad
How do you make pasta vegetable salad?
Pasta vegetable salad is made by combining cooked, cooled pasta with vegetables and a dressing. Cook the pasta until just tender, drain it well, then toss it with the vegetables and dressing; chilling it briefly helps the flavors come together.
What vegetables go in pasta vegetable salad?
Pasta vegetable salad commonly includes peas, carrots, and sweetcorn, with cucumber, bell pepper, or olives as optional additions. Cut vegetables into bite-size pieces so they mix evenly with the pasta and are easy to serve.
What pasta shape works best in pasta vegetable salad?
Short pasta shapes such as rotini, fusilli, or farfalle work best in pasta vegetable salad. Their curves and ridges hold dressing well, and they mix easily with chopped vegetables; cook them al dente so they keep their shape when chilled.
How do you keep pasta vegetable salad from drying out?
To keep pasta vegetable salad from drying out, dress it while the pasta is cool but not completely cold, and reserve a little dressing to add before serving. Pasta absorbs dressing as it chills, so a quick stir and fresh dressing restore its texture.
How long does pasta vegetable salad last in the fridge?
Pasta vegetable salad usually keeps for up to three days in a covered container in the refrigerator. If it contains a mayonnaise- or dairy-based dressing, return it to the fridge promptly after serving and discard it if its smell or appearance changes.
Can you make pasta vegetable salad the day before?
Yes, you can make pasta vegetable salad a day ahead and refrigerate it in a covered container. For the freshest crunch, add delicate vegetables shortly before serving, and stir in a little reserved dressing if the pasta has absorbed too much.
Can pasta vegetable salad be frozen?
No, pasta vegetable salad generally does not freeze well. Cooked pasta can become mushy, vegetables may turn watery, and creamy dressing can separate after thawing; make a fresh batch or refrigerate leftovers instead.
Can you make pasta vegetable salad without mayonnaise?
Yes, pasta vegetable salad can be made without mayonnaise. Toss it with olive oil, lemon juice, herbs, and a little mustard for a lighter-style dressing, or use plain yogurt for a creamy alternative; add the dressing gradually to avoid making the salad soggy.
Should you rinse pasta for pasta vegetable salad?
Yes, briefly rinsing pasta under cold water is useful for pasta vegetable salad because it stops the cooking and cools the noodles quickly. Drain it thoroughly afterward so excess water does not dilute the dressing.
What goes well with pasta vegetable salad?
Pasta vegetable salad pairs well with grilled chicken, fish, burgers, or barbecue foods. It can also be served as a light lunch alongside leafy greens; keep it chilled when serving outdoors, especially if it has a creamy dressing.
Pasta vegetable salad Vitamins & Minerals
Vitamins
Vitamin K
19.5µg · 16% DV
Vitamin C
10.5mg · 12% DV
Vitamin A
97.5µg · 11% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
72mg · 10% DV
Copper
0.09mg · 10% DV
Manganese
0.2mg · 9% DV
Sodium
180mg · 8% DV
Potassium ⭐
180mg · 5% DV
Pasta vegetable salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pasta vegetable salad
To burn the 203 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 Pasta vegetable salad?
Pasta vegetable salad combines cooked pasta with vegetables such as peas and carrots, often with a creamy dressing. It is a flexible, home-style dish rather than a recipe with one fixed origin; versions vary from family to family, and the dressing may be mayonnaise-based, yoghurt-based or a mix.
Serve it chilled as a side, or pack it for a picnic or lunch—uses familiar in many places. It is mainly a source of carbohydrates, with a modest amount of protein; a 100 g portion provides 135 calories. For a lighter bowl, use a yoghurt-forward dressing and serve it with leafy greens.
How Nutritious Is Pasta vegetable 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 Pasta vegetable 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 Pasta vegetable salad Contain Allergens?
Contains these allergens:
Which Diets Is Pasta vegetable 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
Pasta vegetable salad Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.