Macaroni or pasta salad with meat
Common food
Photo: Wikipedia
A chilled, savory medley of tender macaroni or pasta tossed with diced meat—often ham, salami, or chicken—and a creamy or vinaigrette-based dressing. Its texture is satisfyingly al dente with a cool, slightly tangy bite, often studded with crisp vegetables like celery or bell pepper. Nutritionally, it's a balanced, energy-dense side, offering moderate protein and carbs with a notable fat content from the dressing and meat.
Calorie split: 15% protein · 40% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love it for its refreshing, customizable nature and its role as a staple at potlucks and summer gatherings, where it offers a comforting, savory flavor profile. Its ability to be made ahead and its crowd-pleasing taste make it a go-to for casual meals and celebrations.
⚠️ Watch-outs & how to enjoy it better
It can be high in sodium and saturated fat depending on the meat and dressing used, which may concern those monitoring blood pressure or cholesterol. To counteract this, opt for lean meats like turkey or chicken, use a lighter vinaigrette or Greek yogurt-based dressing, and control portion sizes to manage calorie and fat intake.
Key benefits
- Provides a balanced mix of protein, carbs, and fats for sustained energy.
- Highly versatile and customizable with various meats and vegetables.
- Convenient for meal prep and portable for picnics or lunches.
- Can be a good source of quick energy due to its carbohydrate content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic American macaroni salad, often served at barbecues, was popularized in the 1920s and 1930s as a way to use up leftover pasta and meats, becoming a symbol of casual, communal dining.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 211 kcal |
| Protein | 7.7 g |
| Total lipid (fat) | 10.6 g |
| Carbohydrate, by difference | 20.8 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 75.0 mg |
| Potassium, K | 90.0 mg |
| Sodium, Na | 378 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 20.6 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 48.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 77.0 ug |
| Choline, total | 24.5 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 23.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 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 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.8 g |
| PUFA 18:2 | 5.0 g |
| PUFA 18:3 | 0.69 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 | 14.0 mg |
FAQ
Is macaroni salad with meat a healthy option?
It can be part of a balanced diet if made with lean meats, whole-grain pasta, and a lighter dressing. However, it's often high in calories and fat, so moderation is key.
How long does macaroni salad with meat last in the fridge?
When stored in an airtight container, it typically lasts 3-5 days. Ensure it's kept below 40°F (4°C) to prevent bacterial growth.
Can I make macaroni salad with meat without mayo?
Yes, you can use a vinaigrette, olive oil, or Greek yogurt as a healthier alternative to mayonnaise, which reduces fat and calorie content.
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 2.11 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: 4.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.