Italian Pasta Salad

Italian Pasta Salad is a vibrant, cold dish featuring cooked pasta tossed with fresh vegetables, cheeses, and a zesty Italian vinaigrette. Originating from Italy, it's a versatile staple often enjoyed as a light meal or side, especially popular during warmer months. Its colorful mix of ingredients like tomatoes, olives, and mozzarella makes it both visually appealing and flavorful.

🍽️ Nutrition at a glance

This dish is typically moderate in carbohydrates from the pasta, with healthy fats from olive oil and cheeses, and some protein from ingredients like beans or meats. It provides key nutrients like fiber, vitamins, and antioxidants from the vegetables, and a standard serving usually ranges from 300 to 400 calories.

Nutrition breakdown

Calories	350 kcal
Protein	10 g
Carbs	40 g
Fat	16 g
Fiber	3 g
Sugar	6 g
Sodium	650 mg
Potassium	250 mg
Vitamin C	15 mg
Vitamin A	80 mcg
Calcium	80 mg
Iron	2 mg
Vitamin K	25 mcg
Folate	60 mcg
Magnesium	30 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Italian Pasta Salad reflects the Mediterranean emphasis on fresh, seasonal ingredients and communal eating, often served at gatherings. Nutritionally, it's unique for balancing indulgence with health, as the olive oil and veggies offer heart-healthy benefits while the pasta provides energy.