Nutritional Facts of Bean Sprout and Macaroni Salad | Indian Style Macaroni Bean Salad | Cheesy Bean Sprout Pasta Salad | Calories in Bean Sprout and Macaroni Salad | Indian Style Macaroni Bean Salad | Cheesy Bean Sprout Pasta Salad |
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Table of Content
How many calories does one serving of Bean Sprout and Macaroni Salad have?
One serving of Bean Sprout and Macaroni Salad gives 148 calories. Out of which carbohydrates comprise 53 calories, proteins account for 84 calories and remaining calories come from fat which is 64 calories. One serving of Bean Sprout and Macaroni Salad provides about 7.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
148 Calories in Bean Sprout and Macaroni Salad, 13.4g Carbs, 21.2g protein, 7.4g fat
Bean Sprout and Macaroni Salad | Indian Style Macaroni Bean Salad | Cheesy Bean Sprout Pasta Salad |
Bean Sprout and Macaroni Salad is a colourful and vibrant dish that blends the crunch of bean sprouts with the soft texture of cooked macaroni. The addition of processed cheese cubes, fresh tomatoes, and coloured capsicum makes this salad both visually appealing and flavour-rich. This Indian-style pasta salad is perfect for quick meals, gatherings, and potlucks where a refreshing yet satisfying option is desired.
Is Bean Sprout and Macaroni Salad healthy ?
From a nutrition perspective, bean sprouts are the superstar ingredient. They are rich in Vitamin C, B-vitamins, iron, and fiber, and are known for supporting digestion and immunity. When combined with vegetables like tomatoes and capsicum, the salad gains additional antioxidants and hydration. The olive oil dressing adds healthy fats, making the dish more wholesome.
However, the salad becomes moderately high in calories due to the use of processed cheese and macaroni, which is usually made from refined wheat. While the cheese contributes creaminess and protein, it also increases saturated fat and sodium levels. Therefore, the salad should ideally be enjoyed in moderation, particularly for those monitoring calorie or fat intake.
Is Bean Sprout and Macaroni Salad good for diabetics, heart and overweight individuals ?
For diabetics, the macaroni component makes this salad less suitable because refined pasta can raise blood sugar quickly. Although bean sprouts and vegetables are diabetes-friendly, processed cheese and pasta are not ideal as part of a diabetic meal. If diabetics wish to enjoy it, modifications are essential—such as reducing pasta, using whole wheat macaroni, and skipping cheese.
For individuals with heart concerns, the presence of processed cheese increases sodium and saturated fat, which may not be heart-friendly. However, the salad does include olive oil, fresh veggies, and sprouts, which are heart-healthy additions. A modified version with less cheese or low-fat cheese can make it safer for heart health.
Those who are overweight or trying to manage weight should be mindful of the calorie density of cheese and pasta. While the sprouts and vegetables are low-calorie and filling, the pasta base can make the salad heavier. A healthier version would include more sprouts and vegetables and smaller portions of cheese and pasta.
When prepared thoughtfully, the Bean Sprout and Macaroni Salad can be enjoyed as part of a balanced diet. Chilling the salad before serving enhances its flavours, making it refreshing and satisfying without feeling too rich. With a few nutritional tweaks, it can easily become a lighter, healthier salad suitable for a variety of dietary needs.
✅ How to Make Bean Sprout and Macaroni Salad Healthier (Point Form)
For General Health
- Use whole wheat or multigrain macaroni instead of refined pasta.
- Increase bean sprouts and veggies to boost fiber.
- Replace processed cheese with low-fat cheese or reduce quantity.
- Add more lemon juice for flavour instead of extra dressing.
- Serve chilled to enhance natural flavour—reduces the need for high-fat additions.
For Diabetics
- Replace macaroni with whole wheat pasta, millet pasta, or moong dal pasta.
- Reduce pasta quantity and increase sprouts + capsicum.
- Avoid processed cheese or use a very small amount.
- Add herbs like coriander or parsley for fibre and flavour.
- Pair with a protein source, such as grilled tofu or sprouts, to stabilise blood sugar.
For Heart Health
- Use olive oil only, avoid butter or heavy dressings.
- Reduce processed cheese or use low-sodium cheese.
- Add more raw vegetables for heart-friendly antioxidants.
- Avoid adding extra salt; rely on herbs, lemon, and pepper for taste.
For Weight Loss / Overweight Individuals
- Cut pasta quantity by half and replace with more sprouts or salad greens.
- Use low-fat cheese or omit cheese completely.
- Add volume using cucumbers, lettuce, or steamed vegetables.
- Keep portion sizes moderate due to calorie content.
- Use only 1 tsp olive oil in the dressing.
| Value serving | % Daily Values | |
| Energy | 148 kcal | 7% |
| Protein | 21.2 g | 35% |
| Carbohydrates | 13.4 g | 5% |
| Fiber | 1.02 g | 3% |
| Fat | 7.44 g | 12% |
| Cholesterol | 19.3 mg | 6% |
| VITAMINS | ||
| Vitamin A | 124.3 mcg | 12% |
| Vitamin B1 (Thiamine) | 0.1 mg | 6% |
| Vitamin B2 (Riboflavin) | 0.0 mg | 2% |
| Vitamin B3 (Niacin) | 0.2 mg | 1% |
| Vitamin C | 17.9 mg | 22% |
| Vitamin E | 0.3 mg | 4% |
| Folic Acid (Vitamin B9) | 16.2 mcg | 5% |
| MINERALS | ||
| Calcium | 162.0 mg | 16% |
| Iron | 0.7 mg | 4% |
| Magnesium | 6.8 mg | 2% |
| Phosphorus | 115.7 mg | 12% |
| Sodium | 242.5 mg | 12% |
| Potassium | 65.7 mg | 2% |
| Zinc | 0.1 mg | 1% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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