Pasta Salad With Olives and Mozzarella has a very high-calorie, high-carb, very high-fat and high-protein content. It is a good source of Iron, Thiamin, Niacin and Folate.
The food contains 67.8g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and average 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. With 15.7 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 very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's high MUFA and average PUFA. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 4 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 very high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 69, for Pasta Salad With Olives and Mozzarella, and we advise that this food in moderation.
Calories from Protein | 9% | |
Calories from Fat | 50% | |
Calories from Carbs | 41% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 246.1 IU | 4.9% | Top 30% | High |
Retinol | 11.3 mcg | |||
Vitamin C | 4.3 mg | 7.1% | Mid 40% | Average |
Vitamin D | 1.1 IU | 0.3% | Mid 40% | Average |
Thiamin | 0.35 mg | 23.6% | Top 10% | Very High |
Riboflavin | 0 mg | |||
Niacin | 2.1 mg | 10.6% | Top 30% | High |
Vitamin B6 | 0 mg | |||
Folate | 72 mcg | 18% | Top 10% | Very High |
Folic Acid | 58.9 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.35 mg | 3.5% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 57.1 mg | 5.7% | Mid 40% | Average |
Iron | 1.4 mg | 7.9% | Top 30% | High |
Magnesium | 25.5 mg | 6.4% | Top 30% | High |
Phosphorus | 93.6 mg | 9.4% | Mid 40% | Average |
Potassium | 193.6 mg | 5.5% | Mid 40% | Average |
Sodium | 922 mg | 38.4% | Top 10% | Very High |
Zinc | 0.71 mg | 4.7% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.35 mg | 17.7% | Top 30% | High |
Selenium | 18.4 mcg | 26.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 24 g | 8% | Top 30% | High |
Dietary Fiber | 1.6 g | 6.4% | Mid 40% | Average |
Sugars | 2.2 g | |||
Glucose | 0.7 mg | |||
Fructose | 0.7 mg | |||
Lactose | 0 mg | |||
Maltose | 0.7 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.6 g | 11.1% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.4 mg | |||
Leucine | 0.4 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.4 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.4 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.4 mg | |||
Glutamic Acid | 1.8 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.4 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 13 g | 20% | Top 30% | High |
Saturated Fat | 2.5 g | 12.4% | Mid 40% | Average |
Monounsaturated Fat | 8.5 g | |||
Polyunsaturated Fat | 1.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 3.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 656 Calories from Fat 329
% Daily Value *
Total Fat 36.6 g 56.3%
Saturated Fat 7 g 35%
Trans Fat
Cholesterol 14.7 mg 4.9%
Sodium 2600 mg 108.3%
Total Carbohydrates 67.8 g 22.6%
Dietary Fiber 4.5 g18%
Sugars 6.2 g
Protein 15.7 g 31.4%
Vitamin A 13.9% Vitamin C 20%
Calcium 16.1% Iron 22.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 220
Protein 13 g | Carbs 29 g | Fat 9 g
Per Serving | Calories 272
Protein 5 g | Carbs 27.3 g | Fat 16.5 g
Per Serving | Calories 161
Protein 5.5 g | Carbs 12.4 g | Fat 10.9 g
Per Serving | Calories 44
Protein 0.61 g | Carbs 8.8 g | Fat 0.17 g
Per Serving | Calories 206
Protein 3.1 g | Carbs 8.9 g | Fat 18.6 g