Pasta, whole grain, with tomato-based sauce and added vegetables, ready-to-heat
Common food
Photo: Wikipedia
This is a convenient, ready-to-heat meal of whole wheat penne or fusilli tossed in a savory tomato sauce with visible bits of vegetables like carrots, celery, and zucchini. The texture offers a satisfying, slightly chewy bite from the whole grain pasta, contrasted by the soft, cooked vegetables in a smooth, tangy sauce. Nutritionally, it provides a solid fiber boost from the whole grains and veggies, making it more filling than a typical refined pasta dish.
Calorie split: 13% protein · 63% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, familiar flavors of a classic pasta dish without the prep work, and the added vegetables make it feel like a more complete, wholesome meal. It's a versatile base that can be easily customized with extra spices, cheese, or a side of protein.
⚠️ Watch-outs & how to enjoy it better
The sodium content in the pre-made sauce can be high, and the whole grain pasta may cause digestive discomfort for those not used to high-fiber foods. To counteract this, pair it with a lean protein like grilled chicken or beans to balance the meal and slow sugar absorption, and consider adding a fresh, low-sodium side salad to increase volume without extra salt.
Key benefits
- Good source of dietary fiber for digestive health
- Provides plant-based protein from whole wheat and vegetables
- Contains vitamins and antioxidants from the tomato-based sauce
- Convenient and quick meal option for busy schedules
- Lower glycemic index than white pasta due to whole grains
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'al dente' texture prized in pasta isn't just for taste—it means the pasta is less broken down, leading to a slower release of sugars into the bloodstream.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 114 kcal |
| Protein | 3.8 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 18.8 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 83.0 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 294 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 19.8 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 9.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 186 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 4574 ug |
| Lutein + zeaxanthin | 173 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.43 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 | 0.32 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.96 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.13 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 | 1.0 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 a good meal for weight management?
It can be, as the fiber from whole grains and vegetables promotes fullness. However, be mindful of portion sizes and the sauce's calorie and sodium content. Adding a side of lean protein or a large salad can make it more satisfying without excessive calories.
How does the fiber content compare to regular pasta?
Whole grain pasta typically has about three times the fiber of refined white pasta. The added vegetables in this dish further increase the fiber content, making it significantly better for digestive health and blood sugar regulation.
Can I improve the nutritional profile at home?
Absolutely. You can stir in fresh spinach or kale to wilt, add a scoop of lentils or chickpeas for extra protein, or top with a sprinkle of nutritional yeast or a small amount of Parmesan for flavor without much added fat.
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 1.14 kcal/g · 13% calories from protein · 2.8 g fiber · 2.7 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: 1.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.