Pasta Salad — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Pasta salad nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 160 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 19 g | 6.91% |
| Fiber | 1 g | 3.57% |
| Sugars | 3 g | 6% |
| Glycemic Index | 50 | - |
| Protein | 4 g | 8% |
| Sodium | 221 mg | 9.61% |
| Total Fat | 7 g | 8.97% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
50
🟢 Low Glycemic Index
3 g
🍏 Low Sugar Content
Pasta salad facts & tips
Health benefits
- Provides a balance of macronutrients with carbohydrates from pasta, proteins from added meats or beans, and fats from dressings.
- Rich in vitamins and minerals if made with a variety of vegetables.
- Contains fiber if made with whole grain pasta and vegetables, promoting digestive health.
- Can be low in calories if made with healthy ingredients, making it suitable for weight management.
Health risks
- High fat content particularly in pasta salads made with mayonnaise, oil, or cheese, which can raise cholesterol levels and increase the risk of heart disease.
- High carbohydrate content in pasta-based salads, which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics.
- Potential for high sodium content especially in pre-packaged or restaurant versions, which can contribute to hypertension and increased cardiovascular risks.
- Risk of contamination with harmful bacteria if the salad is not properly stored or handled, particularly in warm conditions.
How to choose pasta salad
Pasta salad should look vibrant and appetizing, with well-cooked pasta that is not overly soft. The ingredients should be fresh and colorful, adding to the appeal and flavor of the dish.
Avoid pasta salad that appears watery or has an oily residue, as this can indicate that it has been sitting out too long. Pasta salad that smells sour or has discolored ingredients should also be avoided, as it may not be safe to eat.
How to store pasta salad
Pasta salad should be stored in the refrigerator in an airtight container. Refrigeration keeps it fresh and flavorful for up to three days. Ensure it is kept in the coldest part of the fridge to maintain its quality.
Leaving pasta salad at room temperature can lead to rapid spoilage. Avoid using metal containers for storage as they can react with acidic ingredients. Always toss pasta salad with dressing just before serving to keep the ingredients crisp. Proper storage maintains its freshness and prevents foodborne illnesses.
✅ Extra Tip
How long does it last?
Pasta salad can last for 3-5 days in the refrigerator when stored in an airtight container. For the best quality, keep it properly sealed and at a consistent refrigerator temperature.
What to do with leftovers?
Leftover pasta salad can be repurposed into a variety of dishes. Add extra vegetables, proteins, or cheeses to bulk it up and create a more substantial meal, or use it as a filling for wraps or sandwiches. Pasta salad is also great when mixed into a green salad with fresh greens, nuts, and a tangy dressing.
Use pasta salad as a side dish for grilled meats or seafood, or mix it into a grain bowl with quinoa, rice, or other grains for added texture and flavor. If you have a lot of pasta salad, consider turning it into a baked pasta dish by mixing it with extra sauce and cheese, then baking until bubbly. Pasta salad can also be used as a topping for bruschetta or served alongside roasted vegetables for a light meal. For a quick snack, enjoy pasta salad on its own, or mix it with a dollop of mayo or yogurt for added creaminess.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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