Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, ready-to-heat
Common food
Photo: Wikipedia
This is a hearty, ready-to-heat meal featuring whole grain pasta tossed in a savory tomato sauce with bits of meat and a medley of vegetables. The whole wheat pasta offers a pleasantly chewy texture and nutty flavor, while the sauce provides a tangy, savory base. It's a nutritionally balanced convenience meal, packing a good dose of fiber and protein relative to its calorie count.
Calorie split: 17% protein · 53% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, familiar flavors of a classic pasta bake without the preparation time. It's a versatile one-dish meal that satisfies hunger and feels like a complete, home-cooked dinner.
⚠️ Watch-outs & how to enjoy it better
As a pre-packaged meal, it may contain higher sodium levels for preservation and flavor. Those monitoring blood sugar should be mindful of portion size, as the carbohydrate content is significant. Tip: Pair with a fresh side salad or extra steamed vegetables to increase volume and fiber, which helps with satiety and blood sugar management.
Key benefits
- Good source of dietary fiber from whole grain pasta
- Provides a balanced mix of carbs, protein, and fat
- Convenient source of cooked vegetables and protein
- Lower glycemic impact than refined pasta dishes
- Relatively low in calories per 100g serving
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'al forno' in Italian literally means 'baked in the oven,' referring to the traditional method of finishing pasta dishes like this to meld flavors and create a slightly crispy top.
Full nutrition (USDA data · scales with serving)
| Water | 70.2 g |
| Energy | 133 kcal |
| Protein | 5.9 g |
| Total lipid (fat) | 4.6 g |
| Carbohydrate, by difference | 18.1 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 196 mg |
| Sodium, Na | 299 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 21.4 ug |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 15.5 mg |
| Vitamin B-12 | 0.24 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 151 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 3717 ug |
| Lutein + zeaxanthin | 149 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.99 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 | 0.05 g |
| SFA 16:0 | 0.63 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 1.5 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 | 8.0 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 the whole grain pasta noticeably different in taste?
Yes, whole grain pasta typically has a nuttier, earthier flavor and a denser, chewier texture compared to refined white pasta, which can add a pleasant complexity to the dish.
How does the protein content compare to a meat-based pasta sauce?
At 5.88g per 100g, it provides a moderate amount of protein, likely from a combination of the meat in the sauce and the whole grain pasta itself. A traditional heavy meat sauce might be higher, but this offers a balanced profile.
What's the best way to heat it for the best texture?
Microwaving is quickest, but heating in a skillet over medium heat with a splash of water can help revive the pasta texture and prevent it from becoming too soft or rubbery.
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 1.33 kcal/g · 18% calories from protein · 2.6 g fiber · 2.3 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: 1.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.