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Whole wheat pasta salad with chicken Calories
Balanced pasta salad with chicken, fiber, and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole wheat pasta salad with chicken (220 g) has 339 calories. That works out to 154 calories per 100 g. It contains 37 g of carbs, 22.4 g of protein, 11.2 g of fat and 5.3 g of fiber. Its 35.2 µg of Selenium covers 64% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Whole wheat pasta salad with chicken Nutrition Facts
Selected: 1 cup (medium) · 220 g
339
KCAL / 220G
Carbs
37g
· 13% DV
Protein
22.4g
· 45% DV
Fat
11.2g
· 14% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 26% · Fat 30%
Whole wheat pasta salad with chicken nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 339 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 5.3 g | 19% |
| Protein | 22.4 g | 45% |
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 Whole wheat pasta salad with chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 339 kcal |
| 1 tablespoon (grated) | 18 g | 28 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (half) | 110 g | 169 kcal |
| 1 cup (small) | 140 g | 216 kcal |
| 1 serving (small) | 180 g | 277 kcal |
| 1 serving (large) | 300 g | 462 kcal |
| 1 pack (whole) | 350 g | 539 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Whole wheat pasta salad with chicken
How do you make whole wheat pasta salad with chicken?
Whole wheat pasta salad with chicken is made by combining cooked, cooled pasta with fully cooked chicken and vegetables. Toss everything with your chosen dressing, then chill it briefly so the flavors come together; add delicate greens just before serving.
What dressing goes best with whole wheat pasta salad with chicken?
A tangy yogurt dressing, a light vinaigrette, or a creamy mayonnaise-based dressing all work with whole wheat pasta salad with chicken. Lemon, mustard, herbs, and black pepper add flavor; keep the dressing modest so it does not overwhelm the chicken and pasta.
Can you eat whole wheat pasta salad with chicken cold?
Yes, whole wheat pasta salad with chicken is usually served cold or chilled. Cool the cooked pasta and chicken promptly before mixing, and keep the finished salad refrigerated until it is time to eat.
Can you make whole wheat pasta salad with chicken ahead of time?
Yes, you can prepare whole wheat pasta salad with chicken ahead of time. For the best texture, store the pasta, chicken, and dressing together in the refrigerator, but add leafy greens and crunchy toppings shortly before serving.
How long does whole wheat pasta salad with chicken last in the fridge?
Whole wheat pasta salad with chicken generally keeps for up to 3 days in a covered container in the refrigerator. Return leftovers to the fridge promptly, and discard the salad if it has been left out for an extended period or smells off.
Can you freeze whole wheat pasta salad with chicken?
Freezing whole wheat pasta salad with chicken is not recommended because cooked pasta can turn soft and creamy dressing may separate after thawing. If you want to prepare components in advance, freeze the cooked chicken separately and make the salad fresh.
How do you keep whole wheat pasta salad with chicken from getting soggy?
To keep whole wheat pasta salad with chicken from getting soggy, cook the pasta until just tender and drain it thoroughly. Let it cool before dressing, and add watery vegetables, leafy greens, and extra sauce close to serving time.
What vegetables go well in whole wheat pasta salad with chicken?
Cucumber, bell pepper, cherry tomatoes, spinach, olives, and sweetcorn pair well with whole wheat pasta salad with chicken. Cut vegetables into bite-size pieces, and remove excess moisture from juicy ingredients so they do not water down the dressing.
What can you serve with whole wheat pasta salad with chicken?
Whole wheat pasta salad with chicken can be served with a simple green salad, vegetable soup, or crusty bread. It also works as a standalone lunch, so choose a side based on whether you want a lighter meal or a more substantial one.
How do you stop chicken in whole wheat pasta salad with chicken from drying out?
To keep the chicken in whole wheat pasta salad with chicken moist, avoid overcooking it and let it rest briefly before cutting or shredding. Mix it gently with the dressing rather than leaving the pieces exposed in the refrigerator.
Whole wheat pasta salad with chicken Vitamins & Minerals
Vitamins
B3
7.48mg · 47% DV
B6
0.4mg · 24% DV
Biotin
6.6µg · 22% DV
Vitamin K
26.4µg · 22% DV
Minerals
Selenium
35µg · 64% DV
Manganese
0.92mg · 40% DV
Phosphorus
260mg · 37% DV
Sodium
528mg · 23% DV
Potassium ⭐
396mg · 12% DV
Whole wheat pasta salad with chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat pasta salad with chicken
To burn the 339 calories in 1 cup (medium) (220 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 Whole wheat pasta salad with chicken?
Whole wheat pasta salad with chicken combines cooked whole wheat pasta with chicken, often alongside vegetables and a dressing. It is a flexible, make-ahead meal rather than a dish tied to one particular region; ingredients vary with the cook and what is on hand. The whole wheat pasta gives it a heartier base, while the chicken makes it more substantial than a simple pasta side.
Serve it chilled or at room temperature for lunch, a picnic, or as a side at a barbecue. Its mild, savoury flavour works well with crisp vegetables and a tangy dressing. The pasta contributes fibre and the chicken adds protein; it provides 10.2 g of protein per 100 g. For a lighter version, keep the dressing modest and add extra vegetables, herbs, or a squeeze of lemon.
How Nutritious Is Whole wheat pasta salad with chicken?
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 Whole wheat pasta salad with chicken Processed?
NOVA 2
Minimally 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 Whole wheat pasta salad with chicken Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat pasta salad with chicken Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Whole wheat pasta salad with chicken Fat Profile
SATURATED
1.98g
MONOUNSATURATED
4.62g
POLYUNSATURATED
2.86g
Omega 6:3 ratio 18.9:1
Above the ideal 4:1 (18.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.