Pasta, whole grain, with cream sauce, seafood, and added vegetables, restaurant
Common food
This is a rich, comforting restaurant dish where al dente whole wheat pasta is tossed in a velvety cream sauce with tender seafood and crisp vegetables. The nutty, earthy flavor of the whole grain pasta balances the sweet brininess of the seafood and the lushness of the cream. Despite its indulgent profile, a 100g serving is surprisingly moderate in calories, offering a balanced mix of protein, healthy fats, and complex carbohydrates.
Calorie split: 11% protein · 33% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its luxurious, comforting texture and the harmonious blend of savory seafood, creamy sauce, and hearty whole grain pasta. It’s a versatile favorite that feels indulgent yet can be a well-rounded meal, often enjoyed as a celebratory or cozy dinner.
⚠️ Watch-outs & how to enjoy it better
The cream sauce can be high in saturated fat and sodium, and the dish may contain common allergens like shellfish, dairy, and gluten. To counteract this, pair it with a side of steamed greens or a light salad to boost fiber and reduce portion size, and opt for a lighter cream sauce or ask for it on the side if dining out.
Key benefits
- Whole grain pasta provides sustained energy and dietary fiber.
- Seafood offers high-quality protein and essential omega-3 fatty acids.
- Added vegetables contribute vitamins, minerals, and additional fiber.
- The cream sauce adds calcium and a satisfying, rich mouthfeel.
- A balanced macronutrient profile supports satiety and muscle maintenance.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Whole grain pasta has a lower glycemic index than refined pasta, meaning it causes a slower, more stable rise in blood sugar, making it a smarter choice for sustained energy.
Full nutrition (USDA data · scales with serving)
| Water | 65.2 g |
| Energy | 187 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 11.9 g |
| Carbohydrate, by difference | 15.6 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 0.88 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 112 mg |
| Sodium, Na | 526 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 22.8 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 13.8 mg |
| Vitamin B-12 | 0.83 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 44.0 ug |
| Carotene, beta | 36.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 89.0 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.39 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.59 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 3.8 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) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 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
Is this dish suitable for a low-carb diet?
No, it's relatively high in carbohydrates due to the pasta and cream sauce. For a low-carb option, consider substituting with zucchini noodles or a smaller portion of pasta.
Can I make this dish at home to control calories and fat?
Yes, you can use light cream or a blend of milk and cornstarch, add more vegetables, and choose lean seafood like shrimp or cod to reduce fat and calories while keeping the flavor.
What are the best seafood options for this dish?
Shrimp, scallops, mussels, clams, and white fish like cod or halibut work well, as they are tender and complement the creamy sauce without overpowering it.
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 · 12% calories from protein · 2.0 g fiber · 0.9 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: 4.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.