Linguine Salad Nutrition Facts

Calories, fat, protein, and carbohydrate values for Linguine Salad.


There are 407 calories in Linguine Salad.


Nutrition Facts
Linguine Salad
Serving Size:


cup (202 grams)

Amount Per Serving
Calories from Fat 220
Calories 407

% Daily Value*

Total Fat 24 grams

Saturated Fat 5.9 grams

Trans Fat 0.2 grams
Polyunsaturated Fat 2.8 grams
Monounsaturated Fat 14 grams

Cholesterol 24 milligrams

Sodium 708 milligrams

Potassium 244 milligrams

Total Carbohydrates 35 grams

Dietary Fiber 3.1 grams

Sugars 3 grams
Protein 12 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Greens, Leaves & Herbs > Mixed Salad Greens (Fresh)

How long would it take to burn off 410 KCal?
Walking (3mph) 110 minutes
Running (6mph) 39 minutes
Bicycling (10mph) 56 minutes
Values estimated based on person weighing 140 lbs.

Can you use linguine for pasta salad?

Cold linguine salad can be made with long pieces of linguine or the dry pasta can be broken into 3″ or 4″ pieces to make it easier to stir and eat.

Additional Information

Linguine salad is a delicious and versatile dish that combines the flavors of linguine pasta with a variety of fresh ingredients. This article explores the features, benefits, and drawbacks of linguine salad and why it is a great addition to your menu.

Features of Linguine Salad

Linguine salad offers a unique blend of flavors and textures. Here are some key features of this delicious dish:

  1. Linguine Pasta: Linguine pasta is the star ingredient in this salad. It is a flat noodle that provides a smooth and delicate texture, making it perfect for absorbing the flavors of the dressing and other ingredients.
  2. Fresh greens and herbs: Linguine salads often include a medley of fresh greens and herbs to add a refreshing and vibrant element. These greens may include mixed salad greens, spinach, arugula, or other leafy greens of your choice.
  3. Flavorful dressing: The salad is usually tossed in a tangy and flavorful dressing. Common dressings for linguine salad include vinaigrettes, oil-based dressings, or mayonnaise-based dressings. The dressing enhances the flavor of the linguine pasta and complements the other ingredients.

Benefits of Linguine Salad

Linguine salad offers several advantages that make it a fantastic choice for a meal or a side dish. Let’s explore its benefits:

  1. Nutritional value: Linguine salad is a well-rounded dish that provides a balance of essential nutrients. The linguine pasta is a good source of carbohydrates, while the fresh greens and herbs provide vitamins, minerals and fiber. In addition, the protein from ingredients like grilled chicken or shrimp can make it a satisfying and healthy meal.
  2. Versatility: Linguine salad is very versatile and can be customized to suit different tastes and dietary needs. You can add a variety of ingredients such as cherry tomatoes, cucumbers, peppers, olives, feta cheese or grilled vegetables to enhance the flavor and nutritional profile. It can also be adapted to vegetarian or vegan diets by omitting animal proteins.
  3. Easy to prepare: Linguine salad is relatively quick and easy to prepare, making it a convenient option for busy individuals or as a last-minute dish for gatherings. The pasta can be cooked in advance and refrigerated, and the remaining ingredients can be easily tossed together just before serving. It is a great choice for picnics, potlucks or weekday lunches.

Disadvantages of linguine salad

While linguine salad offers numerous benefits, it is important to consider a few potential drawbacks:

  1. Calorie content: Linguine salad can be higher in calories than other salad options, primarily due to the pasta and dressing. It is important to watch portion size and choose lighter dressing options to maintain a balanced diet. However, incorporating lean proteins and plenty of vegetables can help mitigate the caloric impact.
  2. Gluten Sensitivity: Linguine pasta is typically made from wheat flour, which contains gluten. Individuals with gluten sensitivity or celiac disease should opt for gluten-free pasta alternatives to enjoy a similar salad experience without adverse health effects.
  3. Potential Allergens: Linguine salad may contain common allergens such as dairy (in dressing or cheese), nuts, or shellfish (if shrimp is used). It is important to be aware of potential allergens and to communicate any dietary restrictions when preparing or consuming linguine salad.


Linguine salad is a delicious and nutritious dish that offers a unique combination of flavors and textures. With its versatility and adaptability, it can meet a variety of dietary preferences and needs. While it is important to consider calories and potential allergens, linguine salad remains an excellent choice for those seeking a delicious and satisfying meal or side dish. Add this delicious salad to your culinary repertoire and enjoy the fusion of flavors it brings to your table.

Questions and Answers

Can I make linguine salad with gluten-free pasta?
Yes, you can certainly make linguine salad with gluten-free pasta. There are various gluten-free pasta options available in the market, such as those made from rice, corn, or quinoa. Just ensure that the gluten-free pasta is cooked according to the package instructions and then proceed with preparing the salad as usual.
Can I prepare linguine salad in advance?
Yes, you can prepare linguine salad in advance. It is a great make-ahead dish for gatherings or busy days. Cook the linguine pasta according to the instructions, rinse it with cold water to stop the cooking process, and toss it with a bit of oil to prevent sticking. Store the cooked pasta in an airtight container in the refrigerator. When you’re ready to serve, simply combine the chilled pasta with the fresh ingredients and dressing.
Can I add meat to linguine salad?
Absolutely! Adding meat to linguine salad can make it more substantial and satisfying. Grilled chicken, shrimp, or thinly sliced steak are popular protein options to incorporate into the salad. Ensure that the meat is cooked thoroughly and seasoned to your liking before adding it to the salad. You can either mix it directly into the salad or serve it on top as a garnish.
How long can linguine salad be stored in the refrigerator?
Linguine salad can be stored in the refrigerator for up to 3-4 days if properly stored in an airtight container. However, keep in mind that the texture and freshness of the salad may deteriorate over time. It is best to consume it within the first couple of days for optimal taste and quality.
Can I substitute the dressing in linguine salad?
Yes, you can substitute the dressing in linguine salad based on your preferences or dietary restrictions. If you prefer a lighter option, you can use a simple vinaigrette made with olive oil, vinegar, and seasonings. Alternatively, you can experiment with different dressings like lemon-herb dressing, tahini-based dressings, or even a creamy avocado dressing. Just choose a dressing that complements the flavors of the salad ingredients and suits your dietary needs.