Macaroni or pasta salad with chicken
Common food
Photo: Wikipedia
A chilled, comforting salad where tender pasta and shredded chicken are tossed in a creamy or tangy dressing, often with crunchy vegetables. It offers a satisfying mix of soft, chewy, and crisp textures in every bite. Nutritionally, it provides a balanced base of carbs and protein, with the fat content varying by dressing choice.
Calorie split: 15% protein · 40% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for its ultimate versatility and make-ahead convenience, perfect for picnics, potlucks, and quick lunches. It's a beloved comfort food that can be customized endlessly with different dressings, herbs, and mix-ins.
⚠️ Watch-outs & how to enjoy it better
Creamy versions can be high in saturated fat and calories, and the pasta can cause blood-sugar spikes if not balanced. To counteract this, use a vinaigrette instead of mayo, load it with non-starchy veggies like celery and bell peppers, and ensure a good portion of chicken is included to slow digestion.
Key benefits
- Good source of lean protein from chicken
- Provides energy-dense carbohydrates from pasta
- Versatile base for adding vegetables
- Can be prepared ahead for convenient meals
- Offers a balanced mix of macronutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of cold pasta salads became popular in the United States after World War II, as home refrigerators became common and picnic culture boomed.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 213 kcal |
| Protein | 7.8 g |
| Total lipid (fat) | 10.8 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 84.0 mg |
| Sodium, Na | 225 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 20.4 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.12 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 49.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 78.0 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.53 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 23.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 1.3 g |
| SFA 18:0 | 0.43 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.8 g |
| PUFA 18:2 | 5.1 g |
| PUFA 18:3 | 0.69 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 22.0 mg |
FAQ
How can I make it healthier?
Swap full-fat mayo for Greek yogurt or a light vinaigrette, use whole-wheat pasta, and pack it with extra vegetables like spinach, cherry tomatoes, and cucumbers.
Is it good for meal prep?
Yes, it's excellent. Store the dressing separately if possible to prevent sogginess, and it will keep well in the fridge for 3-4 days.
What's the best pasta shape to use?
Short shapes with ridges or pockets like rotini, fusilli, penne, or shells work best as they hold onto the dressing and other ingredients.
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 2.13 kcal/g · 15% calories from protein · 1.2 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: 2.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.