Pasta Salad vs Sprouts Salad

Per 100 g, Pasta Salad has 191 kcal and 4.1 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein.

Pasta Salad

191
kcal per 100 g
4.1 g protein

Sprouts Salad

105
kcal per 100 g
7.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Pasta Salad Sprouts Salad Difference
Calories Fewer calories for the same weight 191 kcal 105 kcal better 45%
Protein More protein helps with fullness and muscle 4.1 g 7.5 g better 45%
Carbs Lower carbs suits low-carb and diabetic diets 12.7 g better 15 g 15%
Fat Lower fat means lower calorie density 13.9 g 1 g better 93%
Fiber More fibre improves fullness and digestion 0.9 g 4.5 g better 80%
Sugar Less sugar means a gentler blood-sugar response 2.6 g 2 g better 23%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Sprouts Salad

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 191 for Pasta Salad — about 45% fewer calories for the same weight on your plate. That does not make Pasta Salad a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sprouts Salad

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 4.1 g for Pasta Salad. To match that from Pasta Salad you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Pasta Salad vs Sprouts Salad — common questions

Pasta Salad has more calories — about 191 kcal per 100 g compared with 105 kcal for Sprouts Salad.

Sprouts Salad has more protein — 7.5 g per 100 g against 4.1 g for Pasta Salad.

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 191 for Pasta Salad — about 45% fewer calories for the same weight on your plate. That does not make Pasta Salad a bad food; it means the portion has to be smaller to fit the same calorie budget.

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 4.1 g for Pasta Salad. To match that from Pasta Salad you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 296 kcal and 11.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Sprouts Salad has the edge, mainly on calorie density. Per 100 g, Pasta Salad has 191 kcal and 4.1 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Pasta Salad nutrition & serving sizes
Full Sprouts Salad nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.