⏱ 30 min totalPesto Pasta Salad
Per 1 serving · 181 g · 12 ingredients
of a 2,000 cal day
- Protein17g13% of calories
- Carbs49g38% of calories
- Fat28g49% of calories
At a glance
One serving of Pesto Pasta Salad (181 g) has 488 calories, with 17 g of protein, 49 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (34% DV), dietary fiber (31% DV) and Vitamin C (20% DV). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber31%
- Vitamin C20%
- Vitamin E26%
- Vitamin K151%
- Thiamine29%
Good source of
10–19% of the daily value
- Vitamin A10%
- Riboflavin (B2)17%
- Vitamin B618%
- Folate (B9)16%
- Vitamin B1213%
- Pantothenic acid17%
Watch
20%+ of the daily value
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ cup leaves, whole Basil
⅛ cup Parsley
⅜ cloves, minced Garlic
2 oz Whole wheat pasta
⅛ tbsp Lemon juice- 🥄¹⁄₁₆ tsp Salt
⅛ tsp Black pepper
⅛ cup Pine nuts
1 tbsp Olive oil
1 ¼ tbsp Parmesan cheese
⅛ cup Greek yogurt
¼ cup cherry tomatoes Cherry tomatoes
Directions
- 1
In a food processor, purée the basil, parsley, garlic, lemon juice, salt, pepper, and pine nuts until smooth. With the motor running, gradually add olive oil and process until a thick paste forms. Add Parmesan cheese and pulse twice. Adjust seasoning with more salt and pepper, if needed.
- 2
Cook the pasta according to package directions until al dente. Drain and rinse under cold water to stop the cooking process.
- 3
In a large bowl, combine the pesto and Greek yogurt, stirring until well blended. Add the cold pasta and toss to coat with the dressing. Top with cherry tomatoes. Serve the salad at room temperature or refrigerate to serve chilled.
Vitamins & minerals
Amounts for 1 serving (181 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 86 μg | 10% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 181 μg | 151% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 170 mg | 17% |
| Iron | 4 mg | 51% |
| Potassium | 437 mg | 9% |
| Magnesium | 144 mg | 34% |
| Phosphorus | 350 mg | 50% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 60% |
| Manganese | 3 mg | 149% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 837 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 958 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 488 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Pesto Pasta Salad?
One serving of Pesto Pasta Salad (1 serving) has 488 calories, which works out to 270 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Pesto Pasta Salad high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 13% 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 Pesto Pasta Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pesto Pasta Salad?
274 mg per serving.
How much sugar is in Pesto Pasta Salad?
2.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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