SparkPeople Advertisers Keep the Site Free
Nutrition Facts
Servings Per Recipe: 8
Serving Size: 1 serving
Amount Per Serving
  • Calories 267.8
  • Total Fat 3.3 g
  • Saturated Fat 0.6 g
  • Polyunsaturated Fat 0.2 g
  • Monounsaturated Fat 0.3 g
  • Cholesterol 3.0 mg
  • Sodium 546.5 mg
  • Potassium 321.0 mg
  • Total Carbohydrate 45.6 g
  • Dietary Fiber 7.0 g
  • Sugars 5.1 g
  • Protein 14.2 g
  • Vitamin A 5.8 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 8.0 %
  • Vitamin C 32.4 %
  • Vitamin D 0.0 %
  • Vitamin E 1.6 %
  • Calcium 7.3 %
  • Copper 8.0 %
  • Folate 7.0 %
  • Iron 16.8 %
  • Magnesium 13.4 %
  • Manganese 0.0 %
  • Niacin 12.8 %
  • Pantothenic Acid 1.6 %
  • Phosphorus 15.8 %
  • Riboflavin 37.5 %
  • Selenium 3.4 %
  • Thiamin 10.6 %
  • Zinc 9.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Southwest Pasta Salad

View the full Southwest Pasta Salad Recipe & Instructions
Submitted by: RDEPASS

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Southwest Pasta Salad

158 calories of Wheat Pasta - Eden Foods Small Vegetable Shells, Organic, (0.75 serving)

45 calories of Black beans, organic, Publix GreenWise canned, (53.13 gram(s))

26 calories of Corn, organic, Publix GreenWise, canned, (53.13 gram(s))

25 calories of Cheddar or Colby Cheese, Low Fat, (0.13 cup, shredded)

9 calories of Salsa, (0.13 cup)

5 calories of Green Peppers (bell peppers), (0.13 cup, chopped)


Nutrition & Calorie Comments  

So delicious! I added some chicken and lowfat sour cream and left out the cheese. Added some taco seasoning and some fresh tomatoes, diced and some onion, chopped too, some lemon juice. Otherwise, pretty much the same. Thanks! Submitted by:
SEATTLE58

(6/29/12)
report inappropriate
This looks like a great recipe. I think I'll omit the cheese and add some leftover BBQ chicken from last nite and lots more veggies. Lots of protein and filling too! Submitted by:
MLMVTA

(7/10/11)
report inappropriate
I make this alot in the summer months. I usually add an avacado, which does increase the calories some, but it's good for you. This is a yummy dish! Submitted by:
SNEELY0610

(11/22/10)
report inappropriate
This was very good and used items I usually have in my pantry already. I used frozen corn instead of canned. I also added about 1/2 cup extra green pepper because I love the crunch. I seasoned with lime juice, garlic salt, and chili powder. Served it along side shredded pork loin. Delish! Submitted by:
ALLISTMS

(9/19/10)
report inappropriate
I love this recipe sometime I will leave out the pasta and mix the other ingredients and toss it with greens and fat free sour cream for "Taco Salad" without any guilt. Submitted by:
FIESTEECOWGIRL

(9/5/10)
report inappropriate
I made this recipe today, lower fat and sodium. I omitted the cheese but add a small amount on top of each serving. fools ya into thinking you get more cheese. Submitted by:
QUEENBMALYNN

(8/29/10)
report inappropriate
Love this dish. Great as a side or meatless main dish. I skipped the cheese to reduce the calories. I also used frozen corn and no salt added beans so most of the sodium comes from the salsa. Homemade fresh salsa would help reduce sodium even more. May add parmesean cheese next time. Submitted by:
TLSPEARS1

(6/12/10)
report inappropriate
Very versatile, like so many SP recipes. I use low or no-sodium beans and corn; add finely chopped red onion, diced tomatoes and (for some moisture and more zip) drizzle 2-3 Tbsp. of fat-free Italian dressing. Add meat for main dish or serve as is for side dish. Top wih finely sliced green onion. Submitted by:
TRICIAN13

(6/1/10)
report inappropriate
Used frozen peas and dry beans instead of canned corn and beans to cut the sodium down. Used some lime juice and less cheese. Tasty. Submitted by:
SISTER337

(6/1/10)
report inappropriate
I would serve this on a bed of lettuce greens, or spinach, just for the extra fiber and nutrients. Being in the SouthWest, I'd also have to add some green chile to this. Submitted by:
JODAFEEN17

(5/31/10)
report inappropriate
mmmmmm added in pickled jalapenos, smoked paprika, cumin, garlic, chives and tomatoes. yummy; dollop of low fat sourcream per serving. Submitted by:
KAT573

(5/30/10)
report inappropriate
Used mild canned chiles instead of pepper, and added diced tomatoes and cilantro. Also added smoked salmon instead of cheese. Could use chicken or other protein. Next time squeeze some lime over it. Yum. Submitted by:
NWHIKER

(4/22/10)
report inappropriate
I loved this - I had to adapt because we in the UK don't get Publix canned goods but it turned out great anyway. I doubled the salsa and used reduced fat feta cheese because its what I had in the fridge. Submitted by:
SARAHSTANLEY

(4/22/10)
report inappropriate
I would definitely make this again, filling and nutritional. Submitted by:
SUESTROUD

(4/15/10)
report inappropriate
I make something very similar to this except I don't add cheddar cheese and sometimes instead of the salsa I will use trader joe's sundried tomato pesto. Which is good for the healthy fats and anti-oxidants. Submitted by:
WAZZU.REN

(4/8/10)
report inappropriate
To cut back on the soduim, I rinsed my canned goods fairly well. I used Eden brand beans b/c they are the lowest in sodium I was able to find. Also, I used a few dabs of Plain-No Fat-Yogurt to give a sour cream affect and give the salad some moisture. Cilantro and a squeeze of lime juice made it A+! Submitted by:
VORLANDO

(8/26/09)
report inappropriate
I think I might try this, but leave out the pasta and just serve over greens in order to cut back on the calories. The ideas of adding grilled chicken and tomato and cilantro also sounded fabulous...Also, will drain and rinse the beans and use frozen corn to cut back on the sodium content. Submitted by:
HSMALDO

(8/26/09)
report inappropriate