Pasta, whole grain, with cream sauce, and added vegetables, restaurant
Common food
This is a comforting plate of whole grain pasta tossed in a rich, creamy sauce and studded with tender, vibrant vegetables. The whole wheat pasta offers a nutty, chewy texture that contrasts beautifully with the smooth, velvety sauce. Despite its indulgent appearance, it provides a solid dose of fiber and a balanced profile of protein and healthy fats.
Calorie split: 8% protein · 32% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its perfect marriage of creamy comfort and wholesome substance, offering a satisfying meal that feels both indulgent and nourishing. Its versatility allows for endless customization with different vegetables and herbs, making it a beloved staple in casual dining and home kitchens alike.
⚠️ Watch-outs & how to enjoy it better
The cream sauce can be high in saturated fat and calories, and restaurant portions are often large, which may lead to overconsumption. For those monitoring blood sugar or sodium intake, the refined carbs in the sauce and added salt can be concerns. Counteract this by pairing with a large side salad to fill up, requesting sauce on the side, or choosing a smaller portion size.
Key benefits
- Whole grain pasta provides sustained energy and dietary fiber.
- Vegetables add essential vitamins, minerals, and antioxidants.
- A balanced meal with protein, carbs, and fats for satiety.
- Can be a good source of B vitamins from whole grains.
- Versatile base for incorporating seasonal vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cream sauce' in many American-Italian dishes is often a modern adaptation; traditional Italian Alfredo sauce is simply butter and Parmigiano-Reggiano, emulsified with pasta water, with no cream added.
Full nutrition (USDA data · scales with serving)
| Water | 66.1 g |
| Energy | 187 kcal |
| Protein | 3.8 g |
| Total lipid (fat) | 12.8 g |
| Carbohydrate, by difference | 15.6 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 1.0 g |
| Calcium, Ca | 30.0 mg |
| Iron, Fe | 0.88 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 92.0 mg |
| Sodium, Na | 521 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 19.1 ug |
| Vitamin C, total ascorbic acid | 4.7 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 6.6 mg |
| Vitamin B-12 | 0.02 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 46.0 ug |
| Carotene, beta | 45.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 10.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 99.0 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 8.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.67 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.34 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 15.0 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 whole grain pasta with cream sauce healthier than regular pasta?
Yes, the whole grain pasta offers more fiber, vitamins, and minerals than refined pasta, which can aid digestion and provide more sustained energy. However, the cream sauce is still high in fat and calories, so the overall healthiness depends on portion size and sauce ingredients.
How can I make this dish lighter at home?
You can substitute heavy cream with a blend of low-fat milk and Greek yogurt, or use pureed cauliflower or white beans for creaminess. Load up on vegetables to increase volume and nutrients without adding many calories.
What protein pairs well with this dish?
Grilled chicken, shrimp, or a sprinkle of toasted nuts like pine nuts or walnuts are excellent additions. For a plant-based option, add white beans, lentils, or a side of edamame.
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 1.87 kcal/g · 8% calories from protein · 2.0 g fiber · 1.0 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: 5.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.