Pasta, whole grain, with tomato-based sauce, restaurant
Common food
Photo: Wikipedia
This is a hearty, comforting plate of whole wheat pasta tossed in a rich, savory tomato sauce, often served as a main course in casual dining. The whole grain pasta offers a nutty, chewy texture and a deeper flavor than its refined counterpart, while the tomato sauce provides a tangy, slightly sweet backdrop. Nutritionally, it's a balanced meal with a good fiber content from the whole grains, supporting digestive health.
Calorie split: 9% protein · 45% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People adore it for its satisfying, umami-rich combination of hearty whole grains and tangy tomato sauce, which feels both nourishing and indulgent. It's a beloved comfort food that's incredibly versatile, easily customized with proteins or vegetables, and deeply rooted in casual Italian-American dining culture.
⚠️ Watch-outs & how to enjoy it better
The portion size in restaurants can be large, leading to high calorie and carbohydrate intake. The tomato sauce may contain added sugars and significant sodium, which can be a concern for those managing blood pressure or blood sugar. To counteract this, ask for sauce on the side to control the amount, and pair the dish with a side salad or steamed vegetables to add volume and nutrients without excess calories.
Key benefits
- Good source of dietary fiber from whole grain pasta
- Provides plant-based protein for muscle maintenance
- Contains lycopene, an antioxidant from the tomato sauce
- Offers complex carbohydrates for sustained energy release
- Can be a part of a balanced, plant-forward diet
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The whole grain pasta in this dish retains the bran and germ of the wheat kernel, which are typically removed in refined pasta, giving it up to three times more fiber.
Full nutrition (USDA data · scales with serving)
| Water | 68.7 g |
| Energy | 156 kcal |
| Protein | 3.5 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 18.0 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 188 mg |
| Sodium, Na | 388 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 18.1 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.07 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 9.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 175 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 5664 ug |
| Lutein + zeaxanthin | 130 ug |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.81 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.05 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 | 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 whole grain pasta healthier than regular pasta?
Yes, whole grain pasta is generally considered more nutritious. It contains more fiber, vitamins, and minerals because it uses the entire wheat kernel, which can help with digestion and provide a more sustained energy release compared to refined pasta.
Why is the calorie count for a restaurant serving often much higher than 156 kcal per 100g?
Restaurant portions are typically much larger, often 300-500g or more. Additionally, restaurant sauces may contain more oil, cheese, or sugar than a basic homemade version, significantly increasing the total calories, fat, and sugar per serving.
Can I make this dish at home to be healthier?
Absolutely. You can control the ingredients by using low-sugar tomato sauce, adding plenty of vegetables like spinach or zucchini, and using a moderate amount of olive oil. Choosing a smaller portion of pasta and making it the base for a larger volume of vegetables is a great strategy.
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 1.56 kcal/g · 9% calories from protein · 2.7 g fiber · 2.8 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.