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Whole Wheat Spiral Pasta Salad - Recipe and Nutrition Facts
55

Whole Wheat Spiral Pasta Salad Recipe

Whole Wheat Spiral Pasta Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.

The food contains 19.4g of carbs. The carbohydrate profile of the the food reveals it is average 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 3.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low 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 is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet.

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

Based on the composite nutritive standing Whole Wheat Spiral Pasta Salad has been given a composite ranking of 55, and in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat47%
 Calories from Carbs44%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol

Why this is bad for you

  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A680 IU13.6%
Vitamin C19.6 mg32.7%
Vitamin D0 IU
Vitamin E0.32 mg1.1%
Thiamin0.01 mg0.7%
Riboflavin0.01 mg0.6%
Niacin0.06 mg0.3%
Vitamin B60.15 mg7.5%
Folate21.2 mcg5.3%
Vitamin B120 mcg
Pantothenic Acid0.1 mg1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium33 mg3.3%
Iron1.1 mg6.2%
Magnesium9.6 mg2.4%
Phosphorus29 mg2.9%
Potassium60.4 mg1.7%
Sodium944.3 mg39.3%
Zinc0.35 mg2.3%
Copper0.08 mg3.9%
Manganese0.19 mg9.5%
Selenium0.98 mcg1.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.4 g6.5%
Dietary Fiber2.8 g11.2%
Sugars4.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.9 g7.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.3 g14.3%
Saturated Fat1.1 g5.5%
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 189 Calories from Fat 0

% Daily Value *

Total Fat 9.3 g 14.3%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 0 mg

Sodium 944.3 mg 39.3%

Total Carbohydrates 19.4 g 6.5%

Dietary Fiber 2.8 g11.2%

Sugars 4.1 g

Protein 3.9 g 7.8%

Vitamin A 13.6% Vitamin C 32.7%

Calcium 3.3% Iron 6.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1390554 Embed Table:

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