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.
Calories from Protein | 12% | |
Calories from Fat | 28% | |
Calories from Carbs | 60% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 880 IU | 17.6% | ||
Vitamin C | 10.3 mg | 17.2% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1.4 mg | 4.5% | ||
Thiamin | 1.2 mg | 78% | ||
Riboflavin | 0.88 mg | 51.5% | ||
Niacin | 9 mg | 45% | ||
Vitamin B6 | 0.25 mg | 12.4% | ||
Folate | 268.8 mcg | 67.2% | ||
Vitamin B12 | 0.64 mcg | 10.6% | ||
Pantothenic Acid | 0.6 mg | 6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 224 mg | 22.4% | ||
Iron | 5.4 mg | 30.1% | ||
Magnesium | 20 mg | 5% | ||
Phosphorus | 153 mg | 15.3% | ||
Potassium | 245.7 mg | 7% | ||
Sodium | 727.8 mg | 30.3% | ||
Zinc | 1.3 mg | 8.4% | ||
Copper | 0.16 mg | 8.1% | ||
Manganese | 0.14 mg | 6.8% | ||
Selenium | 6.4 mcg | 9.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 92.8 g | 30.9% | ||
Dietary Fiber | 14.1 g | 56.4% | ||
Sugars | 2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 18.6 g | 37.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 19.7 g | 30.3% | ||
Saturated Fat | 7 g | 35% | ||
Monounsaturated Fat | 8.5 g | |||
Polyunsaturated Fat | 1.6 g |
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
Per Serving | Calories 109
Protein 3.6 g | Carbs 19.4 g | Fat 3.2 g
Per Serving | Calories 128
Protein 1.9 g | Carbs 15.5 g | Fat 0.2 g
Per Serving | Calories 187
Protein 6.1 g | Carbs 35.6 g | Fat 2.5 g
Per Serving | Calories 345
Protein 7.6 g | Carbs 45.2 g | Fat 14.6 g
Per Serving | Calories 162
Protein 5 g | Carbs 21.2 g | Fat 7 g
Per Serving | Calories 479
Protein 21.3 g | Carbs 83.6 g | Fat 7.4 g
Per Serving | Calories 429
Protein 10.2 g | Carbs 57.1 g | Fat 15.1 g
Per Serving | Calories 288
Protein 10.4 g | Carbs 39.8 g | Fat 13.9 g