Macaroni or pasta salad, made with light mayonnaise
Common food
Photo: Wikipedia
A chilled, creamy side dish where tender elbow macaroni is tossed in a light mayonnaise dressing, often studded with crisp vegetables like celery, onion, and bell pepper. The texture is a satisfying contrast of soft pasta and crunchy bits, with a tangy, slightly savory flavor profile. Nutritionally, it's a moderate-carb option with a lighter fat content than traditional versions.
Calorie split: 11% protein · 65% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic appeal and the way it balances creamy, tangy, and crunchy textures. It's a beloved potluck staple because it's easy to make in large batches, travels well, and can be customized with countless mix-ins.
⚠️ Watch-outs & how to enjoy it better
The light mayonnaise dressing can still be high in sodium, and the refined pasta carbs may cause blood-sugar spikes for some. To counteract this, pair it with a lean protein (like grilled chicken or chickpeas) and non-starchy vegetables to slow digestion, and consider using whole-wheat pasta for added fiber.
Key benefits
- Provides quick energy from carbohydrates
- Lower in fat than traditional mayonnaise-based salads
- Good source of fiber if whole-grain pasta or added vegetables are used
- Versatile base for adding protein like chicken, tuna, or beans
- Served cold, making it a convenient no-reheat meal or side
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern American mayonnaise-based pasta salad is largely a 20th-century invention, popularized by the widespread availability of commercial mayonnaise and boxed pasta in the 1950s and 60s.
Full nutrition (USDA data · scales with serving)
| Water | 65.0 g |
| Energy | 159 kcal |
| Protein | 4.3 g |
| Total lipid (fat) | 4.2 g |
| Carbohydrate, by difference | 25.7 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.99 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 46.0 mg |
| Potassium, K | 50.0 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 19.6 ug |
| Vitamin C, total ascorbic acid | 1.8 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 56.0 ug |
| Folic acid | 48.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 89.0 ug |
| Choline, total | 6.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 32.0 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.67 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.47 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.88 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.86 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.26 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 | 2.0 mg |
FAQ
Why does my pasta salad get dry in the fridge?
Pasta absorbs the dressing as it sits. To prevent this, reserve a bit of extra dressing to stir in before serving, or slightly undercook the pasta so it continues to soften and absorb liquid without becoming mushy.
Can I make this salad healthier?
Yes. Use whole-wheat or legume-based pasta for more fiber and protein. Swap some or all of the mayonnaise for Greek yogurt. Load it up with chopped vegetables like cucumber, tomatoes, and spinach.
What's the best way to keep it for meal prep?
Store it in an airtight container in the refrigerator for up to 3-4 days. Keep the dressing separate if possible, or mix in a splash of vinegar or lemon juice when reheating to refresh the flavor.
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 1.59 kcal/g · 11% calories from protein · 1.4 g fiber · 2.3 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: 4.78 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.