Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, restaurant
Common food
A hearty plate of whole-grain pasta tossed in a rich, savory tomato-based sauce with tender meat and a colorful mix of vegetables. The whole-wheat pasta offers a nutty, slightly chewy texture, while the sauce provides a savory, umami-rich depth. It's a balanced meal, offering a good source of fiber and protein for sustained energy.
Calorie split: 13% protein · 39% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavors and satisfying texture, making it a universal crowd-pleaser. It's a versatile one-bowl meal that can be easily customized with different meats, vegetables, and herbs.
⚠️ Watch-outs & how to enjoy it better
Restaurant versions can be high in sodium from the sauce and added salt, and the portion size often exceeds a standard serving. To counteract, ask for sauce on the side, opt for lean meat like turkey, and pair with a side salad to fill up on fiber. Those watching blood sugar should be mindful of the refined carb component if not fully whole-grain.
Key benefits
- Good source of dietary fiber from whole grains and vegetables.
- Provides a balanced mix of complex carbs, protein, and healthy fats.
- Contains lycopene from the tomato-based sauce.
- Vegetables add vitamins, minerals, and antioxidants.
- Whole grains support digestive health and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Italian ragù, the ancestor of many meat sauces, was originally a method for preserving meat in the slow-cooked tomato sauce, not a quick weeknight meal.
Full nutrition (USDA data · scales with serving)
| Water | 66.4 g |
| Energy | 172 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 9.5 g |
| Carbohydrate, by difference | 17.1 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 91.0 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 349 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 20.2 ug |
| Vitamin C, total ascorbic acid | 4.4 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 14.7 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 143 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Lycopene | 3519 ug |
| Lutein + zeaxanthin | 141 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 1.1 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.35 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 whole-grain pasta significantly healthier than regular pasta?
Yes, whole-grain pasta retains the bran and germ, providing more fiber, B vitamins, and minerals like magnesium and iron, which are often stripped from refined pasta.
How can I make this dish lighter at home?
Use lean ground turkey or chicken, load up on extra vegetables like zucchini and spinach, and use a no-salt-added tomato sauce to control sodium and calories.
What's a good wine pairing for this dish?
A medium-bodied red wine with good acidity, like a Chianti or Montepulciano d'Abruzzo, complements the tomato sauce and meat flavors without overpowering them.
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 1.72 kcal/g · 13% calories from protein · 2.5 g fiber · 2.2 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: 1.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.