Lasagna with meat sauce, frozen, prepared
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
This is a classic frozen convenience meal of layered pasta sheets, rich meat ragù, and creamy béchamel or ricotta, baked until bubbly. The texture is soft and cohesive, with a savory, tomato-forward flavor profile. At 135 kcal per 100g, it offers a moderate protein boost (7.28g) alongside its comforting carbs.
Calorie split: 22% protein · 46% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People adore it for its hearty, umami-rich flavor and the comforting, nostalgic feeling of a home-cooked Italian-American classic. Its layered construction makes it a satisfying, all-in-one meal.
⚠️ Watch-outs & how to enjoy it better
The frozen version can be high in sodium and may cause blood-sugar spikes due to refined carbs and added sugars. To mitigate, pair a smaller portion with a large side salad dressed with olive oil to slow digestion, and choose a brand with less than 600mg sodium per serving.
Key benefits
- Convenient source of complete protein from meat and dairy
- Provides calcium from cheese layers for bone health
- Contains lycopene from cooked tomato sauce
- Offers energy-dense carbohydrates for quick fuel
- Fiber content (1.7g) aids in digestion
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'lasagna' likely derives from the Greek 'laganon,' which referred to a flat sheet of pasta dough, not the layered dish itself.
Full nutrition (USDA data · scales with serving)
| Water | 70.9 g |
| Energy | 135 kcal |
| Energy | 564 kj |
| Protein | 7.3 g |
| Total lipid (fat) | 4.9 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 15.4 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 3.1 g |
| Sucrose | 0.54 g |
| Glucose | 0.93 g |
| Fructose | 1.0 g |
| Lactose | 0.60 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 9.8 g |
| Calcium, Ca | 88.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 196 mg |
| Sodium, Na | 373 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 15.9 ug |
| Vitamin C, total ascorbic acid | 2.5 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 24.0 ug |
| Folic acid | 17.0 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 23.2 mg |
| Betaine | 6.0 mg |
| Vitamin B-12 | 0.33 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 210 ug |
| Carotene, alpha | 8.0 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Vitamin A, IU | 437 iu |
| Lycopene | 3592 ug |
| Lutein + zeaxanthin | 176 ug |
| Vitamin E (alpha-tocopherol) | 0.85 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 0.11 mg |
| Tocopherol, delta | 0.03 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.01 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.40 ug |
| Vitamin K (Menaquinone-4) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.27 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.2 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.57 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 1.6 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.38 g |
| PUFA 18:2 n-6 c,c | 0.32 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.20 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.15 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 17.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.22 g |
| Isoleucine | 0.22 g |
| Leucine | 0.58 g |
| Lysine | 0.49 g |
| Methionine | 0.16 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.24 g |
| Valine | 0.28 g |
| Arginine | 0.33 g |
| Histidine | 0.18 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.58 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.28 g |
| Proline | 0.79 g |
| Serine | 0.37 g |
FAQ
How does the nutrition of frozen lasagna compare to homemade?
Frozen versions are often higher in sodium and preservatives for shelf stability, but can be comparable in calories and macronutrients if made with similar ingredients.
Is this a good post-workout meal?
It provides a mix of protein and carbs for recovery, but the high fat and sodium content mean it's not the most optimal choice; leaner homemade versions are better for this purpose.
Can I improve the nutritional profile when reheating?
Yes, add a handful of spinach or steamed broccoli to the serving to boost fiber, vitamins, and volume without many extra calories.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.35 kcal/g · 22% calories from protein · 1.7 g fiber · 3.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.