Mediterranean Pasta Salad
This Mediterranean pasta salad offers a flavorful and balanced option for a nourishing meal. It provides a good amount of protein and dietary fiber, helping to support fullness and healthy digestion. The salad includes moderate total fats with a notable presence of saturated fats, alongside key vitamins such as A, C, and E. Its mineral content, including calcium and iron, adds important nutrients for everyday well-being.
Macronutrient distribution
A Serving (140 g) of Mediterranean Pasta Salad contains 273 calories, 7 g of protein, 28 g of carbohydrates, and 21 g of fat.
- Protein
- 7 g9%
- Carbs
- 28 g34%
- Fat
- 21 g57%
of calories
Calorie Burn
How long would it take to burn off 273 calories?
- Walking3.5 mph, moderate pace48 min
- YogaModerate effort, gentle pace69 min
- SwimmingFreestyle, moderate effort36 min
- Biking12–14 mph, moderate effort26 min
- StairsStair climbing, moderate pace35 min
- Running5 mph (12 min/mile)25 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (140 g)
Carbohydrates
- Carbohydrates28 / 313 g(9%)
- Dietary Fiber3.5 / 38 g(9%)
- Soluble Fiber1.1 g
- Insoluble Fiber2.4 g
- Total Sugars2.1 g
Fats
- Total Fat21 / 83 g(25%)
- Saturated Fat4.9 / 25 g(20%)
- Monounsaturated Fat13.3 g
- Polyunsaturated Fat2.8 g
- Cholesterol28 / 300 mg(9%)
- Omega-30.14 g
- Omega-62.7 g
- Omega-913.3 g
- Oleic Acid12.9 g
- Lauric Acid0.14 g
- Stearic Acid0.56 g
- Linoleic Acid2.5 g
- Myristic Acid0.7 g
- Palmitic Acid2.1 g
- Eicosenoic Acid0.42 g
- Alpha-Linolenic Acid (ALA)0.14 g
- Gamma-Linolenic Acid (GLA)0.14 g
Protein
- Protein7 / 56 g(13%)
Amino Acids
- Lysine0.49 g
- Serine0.39 g
- Valine0.39 g
- Alanine0.39 g
- Cysteine0.1 g
- Proline0.39 g
- Arginine0.49 g
- Histidine0.2 g
- Threonine0.29 g
- Isoleucine0.29 g
- Methionine0.14 g
- Tryptophan0.1 g
- Glutamic Acid0.97 g
- Aspartic Acid0.88 g
- Phenylalanine0.34 g
- Glycine0.39 g
- Leucine0.59 g
- Tyrosine0.29 g
Vitamins
- Vitamin A210 / 900 ug(23%)
- Vitamin C2.8 / 90 mg(3%)
- Vitamin E1.7 / 15 mg(11%)
- Vitamin K7 / 120 ug(6%)
- Vitamin B60.14 / 1.3 mg(11%)
- Vitamin B120.7 / 2.4 ug(29%)
- Thiamin (B1)0.07 / 1.2 mg(6%)
- Riboflavin (B2)0.14 / 1.3 mg(11%)
- Niacin (B3)1.4 / 16 mg(9%)
- Folate28 / 400 ug(7%)
- Pantothenic Acid (B5)0.42 / 5 mg(8%)
- Biotin1.4 / 30 ug(5%)
- Choline14 / 550 mg(3%)
Minerals
- Calcium112 / 1,000 mg(11%)
- Iron1.7 / 8 mg(21%)
- Magnesium28 / 420 mg(7%)
- Phosphorus98 / 700 mg(14%)
- Potassium210 / 3,400 mg(6%)
- Sodium490 / 2,300 mg(21%)
- Zinc1.1 / 11 mg(10%)
- Copper0.14 / 0.9 mg(16%)
- Manganese0.42 / 2.3 mg(18%)
- Selenium7 / 55 ug(13%)
- Iodine21 / 150 ug(14%)
- Chromium1.4 / 35 ug(4%)
- Molybdenum4.2 / 45 ug(9%)
Other
- Water91 / 3,700 g(2%)
Sources
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