Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, ready-to-heat
Common food
Photo: Wikipedia
This is a balanced, ready-to-heat meal of whole grain pasta tossed in a savory tomato sauce with tender poultry and a mix of vegetables. It offers a satisfying chew from the pasta, a rich umami flavor from the sauce, and a hearty, complete texture. Nutritionally, it provides a solid protein boost and fiber from the whole grains and vegetables.
Calorie split: 19% protein · 55% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavors and the convenience of a complete, nutritious meal ready in minutes. It's a versatile canvas that can be customized with different herbs or a sprinkle of cheese.
⚠️ Watch-outs & how to enjoy it better
Some versions may be high in sodium, which can be a concern for those monitoring blood pressure. The combination of refined tomato sauce and pasta can still cause a moderate blood-sugar spike for some individuals. To counteract this, pair it with a side salad dressed with olive oil or add a handful of nuts to slow digestion.
Key benefits
- Good source of protein for muscle maintenance
- High in fiber from whole grain pasta and vegetables
- Convenient, balanced single-serving meal
- Provides complex carbohydrates for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'al dente,' meaning 'to the tooth,' is the ideal pasta texture, offering a slight resistance when bitten, which also helps lower the pasta's glycemic impact.
Full nutrition (USDA data · scales with serving)
| Water | 70.8 g |
| Energy | 125 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 3.8 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 | 1.2 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 196 mg |
| Sodium, Na | 298 mg |
| Zinc, Zn | 0.98 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 21.8 ug |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.7 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 | 14.5 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 2.0 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) | 6.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.59 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 | 0.43 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.13 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 this a healthy meal option?
Yes, it can be a well-balanced choice. The whole grain pasta provides fiber, the poultry offers lean protein, and the vegetables add vitamins. Check the label for sodium content.
How do I best reheat it?
Microwaving is common. For best texture, add a splash of water, cover, and heat in 90-second intervals, stirring in between to prevent the pasta from drying out.
Can I add more vegetables to it?
Absolutely. Stir in fresh spinach, steamed broccoli, or sautéed mushrooms when reheating to boost the nutrient and fiber content even further.
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 1.25 kcal/g · 19% 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: 1.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.