Macaroni or pasta salad with egg
Common food
Photo: Wikipedia
A chilled, creamy medley of tender elbow macaroni, hard-boiled egg chunks, and crisp vegetables like celery or bell pepper, all bound in a tangy mayonnaise or vinaigrette dressing. The texture is a satisfying contrast of soft pasta, firm egg, and crunchy veggies, with a rich, savory, and slightly sweet flavor profile. Nutritionally, it's a balanced side dish, offering a good mix of carbs for energy, protein from the egg, and fats for satiety.
Calorie split: 10% protein · 42% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic appeal and incredible versatility—it's a potluck staple that can be customized with endless add-ins like tuna, pickles, or fresh herbs. Its creamy, savory flavor and satisfying texture make it a crowd-pleasing side or light meal.
⚠️ Watch-outs & how to enjoy it better
The mayonnaise-based dressing can be high in calories and fats, and the pasta provides refined carbs that may cause blood-sugar spikes, making it less ideal for those monitoring glycemic load. To counteract this, use a light mayo or Greek yogurt blend, add extra non-starchy vegetables for fiber, and pair it with a lean protein like grilled chicken to balance the meal.
Key benefits
- Provides a balanced mix of protein, carbs, and fats for sustained energy.
- Hard-boiled eggs add high-quality protein and essential nutrients like choline.
- Versatile base for adding vegetables, increasing fiber and micronutrient content.
- Served chilled, it's a refreshing, no-cook option for hot weather or busy schedules.
- Can be a practical way to use leftover pasta and eggs, reducing food waste.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hard-boiled egg in pasta salad isn't just for protein—the yolk often gets mashed into the dressing, acting as a natural emulsifier that makes it extra creamy and rich.
Full nutrition (USDA data · scales with serving)
| Water | 60.0 g |
| Energy | 215 kcal |
| Protein | 5.2 g |
| Total lipid (fat) | 11.4 g |
| Carbohydrate, by difference | 22.5 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 59.0 mg |
| Potassium, K | 56.0 mg |
| Sodium, Na | 197 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 20.7 ug |
| Vitamin C, total ascorbic acid | 1.6 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 55.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 86.0 ug |
| Choline, total | 35.7 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 27.0 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 55.0 ug |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 25.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 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 | 1.4 g |
| SFA 18:0 | 0.49 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.2 g |
| PUFA 18:2 | 5.5 g |
| PUFA 18:3 | 0.74 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 39.0 mg |
FAQ
Can I make pasta salad healthier?
Yes. Use whole-wheat or legume-based pasta for more fiber, swap some mayo for Greek yogurt or avocado, and load it with colorful vegetables like spinach, tomatoes, and cucumbers.
How long does it last in the fridge?
Properly stored in an airtight container, it typically keeps well for 3-4 days. The texture may soften slightly as the pasta absorbs dressing.
Why does my pasta salad get dry?
Pasta continues to absorb liquid as it sits. Toss it with a bit of extra dressing or a splash of pasta water before serving to revive its creaminess.
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 2.15 kcal/g · 10% calories from protein · 1.3 g fiber · 1.8 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: 3.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.