Pasta, whole grain, with tomato-based sauce and poultry, restaurant
Common food
A hearty, restaurant-style plate of whole grain pasta tossed in a rich tomato-based sauce with tender pieces of poultry. The whole wheat pasta offers a pleasantly chewy, nutty texture, while the tangy sauce and savory chicken create a deeply satisfying, balanced bite. With a modest 167 kcal per 100g, it provides a good source of protein and fiber without excessive calories.
Calorie split: 13% protein · 40% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, familiar flavors and the satisfying contrast between the hearty pasta, savory chicken, and bright, acidic sauce. It's a versatile staple that feels both nourishing and indulgent, often associated with family-style Italian-American dining.
⚠️ Watch-outs & how to enjoy it better
Restaurant versions can be high in sodium and may contain added sugars in the sauce, which can affect blood sugar levels. To counteract this, request sauce on the side to control portions, and pair the dish with a side salad or steamed vegetables to add volume and nutrients without extra calories.
Key benefits
- Whole grain pasta provides sustained energy from complex carbohydrates and fiber.
- Poultry offers lean protein for muscle maintenance and satiety.
- Tomato sauce is a source of lycopene, an antioxidant linked to heart health.
- The combination of fiber and protein helps promote a feeling of fullness.
- A balanced macronutrient profile suitable for a main meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of tomatoes and pasta became popular in Italy only in the 19th century, after tomatoes, originally from the Americas, were finally accepted as a safe and delicious ingredient.
Full nutrition (USDA data · scales with serving)
| Water | 66.7 g |
| Energy | 167 kcal |
| Protein | 5.7 g |
| Total lipid (fat) | 8.8 g |
| Carbohydrate, by difference | 17.4 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 94.0 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 384 mg |
| Zinc, Zn | 0.91 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 20.1 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.09 mg |
| Niacin | 3.7 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 13.9 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 142 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 4602 ug |
| Lutein + zeaxanthin | 114 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.01 g |
| SFA 16:0 | 0.91 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.35 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 | 9.0 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 healthier than regular pasta?
Yes, whole grain pasta retains more fiber, vitamins, and minerals from the whole wheat kernel, which can aid digestion and help you feel full longer compared to refined pasta.
How can I make this dish lower in calories?
Use a smaller portion of pasta, increase the amount of vegetables like zucchini or spinach, and choose a leaner poultry option like turkey breast. Also, ask for sauce on the side to control how much you use.
What's a good way to add more protein to this meal?
You can add extra grilled chicken, shrimp, or even a sprinkle of Parmesan cheese. For a plant-based boost, mix in chickpeas or white beans with the sauce.
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 1.67 kcal/g · 14% calories from protein · 2.5 g fiber · 2.4 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: 2.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.