⏱ 20 min total

Mexican Pasta Salad

Name: Mexican Pasta Salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ⅜ cup small shells Macaroni; ⅛ can (10.5 oz) Sweet corn; ⅛ small Onion; ⅛ can Black beans; ⅛ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper; ⅛ large whole Tomatoes; ⅛ tsp Olive oil; ⅛ tsp Lemon juice; ⅛ dash Black pepper; ⅛ tbsp Garlic powder; 1 ⅛ sprigs Cilantro; ¹⁄₁₆ cup, shredded Cheddar cheese

Per 1 serving · 189 g · 12 ingredients

Calories

256

13%
of a 2,000 cal day

Protein
11g
17% of calories
Carbs
45g
68% of calories
Fat
4.2g
15% of calories

Portion

At a glance

One serving of Mexican Pasta Salad (189 g) has 256 calories, with 11 g of protein, 45 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (68% of calories). It is high in protein (22% DV), dietary fiber (24% DV) and Vitamin C (37% DV).

Per 100 g

135cal

low energy density

Protein per 100 cal

4.3g

Net carbs

38g

carbs minus fiber

Fiber

6.7g

3.9 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber24%
Vitamin C37%
Thiamine33%
Niacin22%
Folate (B9)37%

Good source of

10–19% of the daily value

Vitamin K10%
Riboflavin (B2)19%
Vitamin B617%
Pantothenic acid11%
Magnesium12%
Zinc12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
Cook the pasta according to package directions until al dente. During approximately the last 2 minutes of cooking time, add the corn.
2
While the pasta/corn mixture is cooking, combine all other ingredients (except for the cheese) in a large bowl.
3
Drain the pasta and corn.
4
Rinse the pasta and corn in cold water until the mixture is cool or cold.
5
Add the pasta/corn mixture to the other ingredients and mix.
6
Before serving, sprinkle mixture with shredded cheese.
7
Enjoy!

Vitamins & minerals

Amounts for 1 serving (189 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	69 μg	8%
Vitamin C	33 mg	37%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	12 μg	10%
Thiamine	0.4 mg	33%
Riboflavin (B2)	0.2 mg	19%
Niacin	4 mg	22%
Vitamin B6	0.2 mg	17%
Folate (B9)	147 μg	37%
Vitamin B12	0.1 μg	2%
Pantothenic acid	1 mg	11%
Choline	29 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	83 mg	8%
Iron	3 mg	32%
Potassium	438 mg	9%
Magnesium	51 mg	12%
Phosphorus	193 mg	28%
Zinc	1 mg	12%
Copper	0.2 mg	25%
Manganese	1 mg	25%
Selenium	25 μg	46%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	28 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	548 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	9 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	585 μg	—
Lysine	0.5 g	—
Maltose	1 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	18 μg	—
Serine	1 g	—
Starch	27 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 256 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

49min
Walking (3.5 mph)
31min
Cycling (moderate)
21min
Running (6 mph)
36min
Swimming laps

Common questions

How many calories are in Mexican Pasta Salad?

One serving of Mexican Pasta Salad (1 serving) has 256 calories, which works out to 135 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Mexican Pasta Salad high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mexican Pasta Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mexican Pasta Salad?

194 mg per serving.

How much sugar is in Mexican Pasta Salad?

3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (189 g)

Calories256

% Daily Value*

Total fat 4.2g	5%
Saturated fat 1.6g	8%
Trans fat 0.1g
Cholesterol 7.1mg	2%
Sodium 194mg	8%
Total carbohydrate 45g	16%
Dietary fiber 6.7g	24%
Total sugars 3.9g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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