Macaroni or pasta salad, made with creamy dressing
Common food
Photo: Wikipedia
A chilled salad of tender elbow macaroni or short pasta tossed in a rich, creamy dressing, often mayonnaise-based, with a satisfying balance of soft pasta and smooth, tangy coating. It's a classic potluck staple, offering a comforting, savory flavor with a subtle sweetness and a cool, refreshing texture. Nutritionally, it's a moderate source of carbohydrates for energy, with a notable fat content from the dressing contributing to its creamy mouthfeel.
Calorie split: 10% protein · 52% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore its nostalgic, comforting flavor and the way it perfectly balances creamy, tangy, and savory notes. It's a beloved canvas for creativity, easily adapted with crunchy vegetables, herbs, or proteins to suit any taste or occasion.
⚠️ Watch-outs & how to enjoy it better
The creamy dressing can be high in saturated fat and calories, and the refined pasta may cause blood-sugar spikes for some. To counteract this, pair a moderate portion with a lean protein like grilled chicken or chickpeas and add extra fiber-rich vegetables like celery or bell peppers to slow digestion.
Key benefits
- Provides quick energy from its carbohydrate content.
- The fat in the dressing aids in the absorption of fat-soluble vitamins from added vegetables.
- Highly versatile and customizable with proteins and vegetables.
- Served cold, making it a convenient and refreshing side dish for warm weather.
- A familiar comfort food that is easy to prepare in large batches.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The mayonnaise-based pasta salad as we know it is largely a 20th-century American invention, popularized by the rise of commercial mayonnaise brands and the post-WWII boom in home refrigeration and potluck culture.
Full nutrition (USDA data · scales with serving)
| Water | 68.6 g |
| Energy | 156 kcal |
| Protein | 3.8 g |
| Total lipid (fat) | 6.6 g |
| Carbohydrate, by difference | 20.1 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 98.0 mg |
| Sodium, Na | 206 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 15.6 ug |
| Vitamin C, total ascorbic acid | 5.8 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 49.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 10.5 mg |
| Vitamin B-12 | 0.02 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 64.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 623 ug |
| Carotene, alpha | 242 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 390 ug |
| Lutein + zeaxanthin | 96.0 ug |
| Vitamin E (alpha-tocopherol) | 0.52 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 22.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.43 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 3.0 mg |
FAQ
Can I make macaroni salad ahead of time?
Yes, it often tastes better after the flavors meld in the fridge for a few hours. However, the pasta may absorb some dressing, so you might want to reserve a little extra to stir in before serving to refresh the creaminess.
What can I add to boost the protein?
Common additions include diced hard-boiled eggs, canned tuna or salmon, shredded chicken, cubed ham, or chickpeas. For a vegetarian boost, try crumbled tofu or white beans.
How do I keep the pasta from getting mushy?
Cook the pasta to al dente (firm to the bite), then rinse it thoroughly under cold water to stop the cooking process and wash away excess starch that can make the salad gummy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.56 kcal/g · 10% calories from protein · 1.6 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.