Pasta, whole grain, with cream sauce and meat, home recipe
Common food
Photo: Wikipedia
This dish is a comforting bowl of whole wheat pasta tossed in a rich, creamy sauce with savory meat. The whole grain pasta offers a nutty, chewy texture that contrasts beautifully with the smooth, velvety sauce. It provides a balanced profile of complex carbs, protein, and fat, making it a satisfying and energy-dense meal.
Calorie split: 15% protein · 40% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for the ultimate comfort-food combination of rich, creamy sauce clinging to hearty, nutty pasta. It's a versatile home-cooked classic that can be customized with different meats and herbs, evoking a sense of warmth and family tradition.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie density can be a concern for those managing weight or heart health. The refined carbs in the sauce (if using white flour) and the meat can cause blood-sugar spikes in sensitive individuals. To counteract, use a moderate portion of pasta, ensure the sauce is thickened with whole wheat flour or a roux, and load the dish with non-starchy vegetables like spinach, broccoli, or peas to add volume, fiber, and nutrients.
Key benefits
- Whole grain pasta provides sustained energy from complex carbohydrates and fiber.
- The combination of meat and cream sauce delivers a complete protein source.
- Contains essential B vitamins from the whole grain and meat.
- The fat content from the cream sauce aids in the absorption of fat-soluble vitamins.
- A calorie-dense meal suitable for active individuals or those needing energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Italian 'Alfredo' sauce was originally just butter and Parmigiano-Reggiano; the heavy cream version is largely an American adaptation that became a global staple.
Full nutrition (USDA data · scales with serving)
| Water | 68.2 g |
| Energy | 160 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 16.3 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 0.74 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 92.0 mg |
| Sodium, Na | 252 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 21.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 13.1 mg |
| Vitamin B-12 | 0.27 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 53.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 49.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.10 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.15 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.59 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.72 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.46 g |
| PUFA 18:3 | 0.04 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 | 25.0 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
Can I make a lighter version of this dish?
Yes. Use low-fat milk or a blend of milk and Greek yogurt for the sauce, choose lean ground turkey or chicken, and increase the vegetable content. Whole grain pasta already boosts the fiber content.
Is this dish gluten-free?
Not as traditionally made, as pasta contains gluten. However, you can use certified gluten-free pasta made from rice, corn, or legumes to make it suitable for those with celiac disease or gluten sensitivity.
How does the whole grain pasta affect the nutrition?
Compared to refined pasta, whole grain versions have more fiber, which slows digestion, provides more B vitamins, and offers a lower glycemic index, helping to stabilize blood sugar levels after the meal.
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 1.60 kcal/g · 16% calories from protein · 2.0 g fiber · 0.7 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: 2.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.