Pasta, whole grain, with cream sauce and seafood, home recipe
Common food
A comforting bowl of nutty, al dente whole wheat pasta tossed in a rich, velvety cream sauce with tender morsels of seafood like shrimp or scallops. The dish balances the hearty, fibrous texture of whole grains with the luxurious mouthfeel of dairy and the briny sweetness of the ocean. At just 147 kcal per 100g, it offers a surprisingly light yet satisfying meal packed with protein and complex carbohydrates.
Calorie split: 16% protein · 44% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its perfect marriage of rustic whole-grain earthiness and decadent creaminess, creating a deeply satisfying comfort food. It's beloved for its versatility, easily adapted with whatever seafood is freshest at the market, making it a staple in coastal Italian and Mediterranean home cooking.
⚠️ Watch-outs & how to enjoy it better
The cream sauce can be high in saturated fat and calories, potentially causing digestive discomfort for those with lactose intolerance. To mitigate this, use low-fat cream or Greek yogurt alternatives, and pair with a side of steamed vegetables to increase fiber and balance the meal. Those with shellfish allergies should substitute with firm tofu or chicken for a similar texture.
Key benefits
- High in dietary fiber from whole grains for digestive health
- Excellent source of lean protein from seafood
- Lower glycemic index than white pasta varieties
- Rich in essential minerals like selenium and zinc from seafood
- Provides sustained energy through complex carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Whole wheat pasta was once considered a poor man's food in Italy, but it's now celebrated as a gourmet health choice, with some Italian regions producing ancient grain varieties like farro and spelt that date back to the Roman Empire.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 147 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 6.9 g |
| Carbohydrate, by difference | 16.6 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 0.74 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 97.0 mg |
| Sodium, Na | 262 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 24.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 14.4 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 60.0 ug |
| Retinol | 60.0 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) | 0.34 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.80 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 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 | 0.55 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.55 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.42 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) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 31.0 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 healthy?
Yes, it can be part of a balanced diet. The whole grains provide fiber and nutrients, while the cream sauce adds richness. Opt for light cream or Greek yogurt to reduce calories, and include plenty of vegetables for added nutrition.
How can I make this dish lighter?
Use low-fat milk or a blend of milk and cornstarch instead of heavy cream, add extra vegetables like spinach or zucchini, and choose lean seafood like shrimp or cod. Also, control portion sizes to keep calories in check.
What seafood works best with this pasta?
Shrimp, scallops, mussels, clams, and squid are excellent choices. For a richer flavor, use a mix of seafood, but ensure it's fresh and cooked quickly to maintain tenderness and avoid rubbery texture.
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 1.47 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: 2.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.