Macaroni or pasta salad, made with light mayonnaise-type salad dressing
Common food
Photo: Wikipedia
A chilled, creamy salad of cooked macaroni tossed in a light mayonnaise-based dressing, often studded with crisp vegetables like celery and onion. Its texture is a satisfying contrast of tender pasta and crunchy bits, with a tangy, savory flavor profile. Nutritionally, it's a moderate-carb side dish that's lighter in fat than its full-fat counterparts.
Calorie split: 11% protein · 65% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People adore its creamy, tangy comfort and the satisfying crunch of mixed-in vegetables. It's a beloved, versatile staple at picnics, potlucks, and barbecues, embodying a sense of casual, communal eating.
⚠️ Watch-outs & how to enjoy it better
The pasta and light dressing can cause a quick blood-sugar rise, especially for those monitoring glucose levels. To counteract this, pair it with a source of protein (like grilled chicken or chickpeas) and healthy fat (like avocado or nuts) to slow digestion. Be mindful of sodium content in the dressing and any added pickles or olives.
Key benefits
- Provides quick energy from carbohydrates
- Lower in fat than traditional mayonnaise-based salads
- Good source of fiber for digestive health
- Versatile base for adding protein or vegetables
- Refreshing and satisfying cold side dish
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The use of mayonnaise in pasta salads became widespread in the United States in the early 20th century after the condiment became commercially available and affordable, transforming a simple pasta dish into a creamy, portable salad.
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
Is macaroni salad healthy?
It can be a part of a balanced diet. Using light mayonnaise reduces fat, and adding vegetables boosts fiber and nutrients. However, it's still a carbohydrate-rich dish, so portion control is key, especially for those managing blood sugar.
Can I make macaroni salad without mayonnaise?
Yes! You can substitute with Greek yogurt, sour cream, or a vinaigrette for a different flavor and texture. Some recipes use avocado or hummus as a creamy base.
How long does macaroni salad last in the fridge?
Properly stored in an airtight container, it typically lasts for 3-5 days. The pasta may absorb some dressing over time, so you might need to add a splash of vinegar or a bit more dressing before serving.
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.