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Mediterranian pasta salad - Recipe and Nutrition Facts
75

Mediterranian pasta salad Recipe

Mediterranian pasta salad has a very high-calorie, very high-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Thiamin, Riboflavin, Niacin and Folate.

The food contains 92.8g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 18.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 5.42 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Italian cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Mediterranian pasta salad has been given a composite ranking of 75, and in moderation.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat28%
 Calories from Carbs60%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • Very high in Dietary Fiber
  • High in Calcium

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A880 IU17.6%
Vitamin C10.3 mg17.2%
Vitamin D0 IU
Vitamin E1.4 mg4.5%
Thiamin1.2 mg78%
Riboflavin0.88 mg51.5%
Niacin9 mg45%
Vitamin B60.25 mg12.4%
Folate268.8 mcg67.2%
Vitamin B120.64 mcg10.6%
Pantothenic Acid0.6 mg6%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium224 mg22.4%
Iron5.4 mg30.1%
Magnesium20 mg5%
Phosphorus153 mg15.3%
Potassium245.7 mg7%
Sodium727.8 mg30.3%
Zinc1.3 mg8.4%
Copper0.16 mg8.1%
Manganese0.14 mg6.8%
Selenium6.4 mcg9.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate92.8 g30.9%
Dietary Fiber14.1 g56.4%
Sugars2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein18.6 g37.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat19.7 g30.3%
Saturated Fat7 g35%
Monounsaturated Fat8.5 g
Polyunsaturated Fat1.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 571 Calories from Fat 0

% Daily Value *

Total Fat 19.7 g 30.3%

Saturated Fat 7 g 35%

Trans Fat

Cholesterol 33.5 mg 11.2%

Sodium 727.8 mg 30.3%

Total Carbohydrates 92.8 g 30.9%

Dietary Fiber 14.1 g56.4%

Sugars 2 g

Protein 18.6 g 37.2%

Vitamin A 17.6% Vitamin C 17.2%

Calcium 22.4% Iron 30.1%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2181450 Embed Table:

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