Prepared and Processed / Canned Fruits
Macaroni salad, prep, w/ yacon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 191kcal / 2530kcal (7%) |
Macronutrients
Protein | 3.4 g/ 71g (4%) | ||||||
Total Fat | 14.9 g/ 42g (35%) | ||||||
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Total Carbs | 10.7 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 4.7 mcg RAE/ 700mcg RAE (0.67%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 27 mg/ 750mg (3%) |
Phosphorus | 47 mg/ 700mg (6%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 217 mg/ 1500mg (14%) |
What is this food?
Macaroni salad (with yacon) is a creamy pasta salad made with macaroni and sweet-tasting ingredients like yacon, plus seasonings that often add sodium.
Why it matters to health
This food can fit into meals and snacks, but it’s best to watch portions because it’s relatively higher in fat (including saturated fat) and sodium. The cholesterol and saturated fat can add up if eaten often in large servings. On the positive side, it provides carbohydrates for energy and some sugar for taste, but it has low fiber (only about 0.5 g per 100 g), so it may not keep you full for long compared with meals that include more vegetables and whole foods.
Healthier tips
- Keep it as a side or snack, not the main dish—pair it with more vegetables (e.g., lettuce, cucumber, carrots) to boost fiber.
- Use a lighter dressing: choose less mayo or mix mayo with plain yogurt to reduce saturated fat.
- Watch the salt: taste first, and go easy on added seasoning or canned ingredients that are salty.
- Add protein and crunch: include shredded chicken, tuna, or boiled eggs, plus chopped veggies.
- For your daily routine (3 full meals + 1–2 snacks), have macaroni salad as part of one meal and balance the rest of the day with leaner, higher-fiber foods.
Common Filipino dishes
Macaroni salad, fruit salad, potato salad, coleslaw, ensaladang talong, ginataang gulay
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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