Pasta, vegetable, cooked
Common food
Photo: Wikipedia
This is a vibrant, comforting dish of pasta tossed with a medley of tender-cooked vegetables. The texture offers a satisfying chew from the pasta, complemented by the softness of the vegetables, creating a light yet hearty mouthfeel. Nutritionally, it's a low-fat, high-fiber option that delivers substantial energy from complex carbohydrates.
Calorie split: 14% protein · 85% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar taste and incredible versatility—it's a perfect canvas for seasonal vegetables and a wide array of herbs and spices. It embodies the simple, satisfying essence of home cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a primarily carbohydrate-based dish, it can cause a quicker rise in blood sugar compared to meals balanced with more protein and fat. To counteract this, pair it with a lean protein like grilled chicken or chickpeas, and add a source of healthy fat like a drizzle of olive oil or a sprinkle of cheese to slow digestion and increase satiety.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in fat, making it heart-friendly.
- Provides sustained energy from complex carbohydrates.
- A good vehicle for increasing vegetable intake.
- Light in calories yet filling due to fiber and volume.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'primavera' means 'spring' in Italian, and the classic Pasta Primavera dish was actually invented in New York City in the 1970s, not Italy.
Full nutrition (USDA data · scales with serving)
| Water | 68.2 g |
| Energy | 128 kcal |
| Protein | 4.5 g |
| Total lipid (fat) | 0.11 g |
| Carbohydrate, by difference | 26.6 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 50.0 mg |
| Potassium, K | 31.0 mg |
| Sodium, Na | 99.0 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 19.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 65.0 ug |
| Folic acid | 59.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 106 ug |
| Choline, total | 5.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 55.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 244 ug |
| Lutein + zeaxanthin | 13.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Italian, chicken parmesan without pasta — USDA does not publish this profile for Pasta.
| Tryptophan | 0.20 g |
| Threonine | 0.66 g |
| Isoleucine | 0.72 g |
| Leucine | 1.3 g |
| Lysine | 1.3 g |
| Methionine | 0.41 g |
| Cystine | 0.20 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.53 g |
| Valine | 0.81 g |
| Arginine | 0.93 g |
| Histidine | 0.50 g |
| Alanine | 0.79 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.61 g |
| Proline | 1.3 g |
| Serine | 0.70 g |
| Hydroxyproline | 0.04 g |
FAQ
Is pasta with vegetables a complete meal?
On its own, it's primarily a source of carbohydrates and fiber. To make it a more balanced, complete meal, it's best to add a protein source (like beans, lentils, tofu, or lean meat) and a healthy fat (like olive oil, avocado, or nuts).
How can I keep the vegetables from getting mushy?
Cook vegetables separately and add them to the pasta at the very end. For harder vegetables like carrots or broccoli, blanch them first. Softer vegetables like zucchini or spinach can be sautéed quickly or just tossed in with the hot pasta to wilt.
What's the best way to store leftovers?
Store in an airtight container in the refrigerator for up to 3-4 days. The pasta may absorb some sauce upon reheating, so you might want to add a splash of water or a bit of olive oil when warming it up to restore moisture.
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 1.28 kcal/g · 14% calories from protein · 4.3 g fiber · 1.1 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: 3.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.