Pasta with sauce, NFS
Common food
Photo: Wikipedia
Pasta with sauce, NFS (Not Further Specified), is the ultimate comfort food staple—a tender wheat-based noodle coated in a savory, often tomato- or meat-based sauce. It offers a satisfying balance of chewy texture and rich, umami flavor, with a modest calorie profile that makes it a go-to for quick, filling meals. At 125 kcal per 100g, it provides a good source of carbs for energy, with a touch of protein and fiber to keep you satisfied.
💚 Why it's loved
People adore pasta with sauce for its comforting, nostalgic appeal and endless versatility—it can be dressed up with fresh herbs, cheese, or veggies to suit any palate or occasion. Its ability to absorb flavors from the sauce makes it a beloved canvas for culinary creativity, from simple weeknight dinners to festive family gatherings.
⚠️ Watch-outs & how to enjoy it better
Pasta with sauce can be high in sodium, especially with commercial sauces, and may cause blood-sugar spikes due to its refined carbs—pair it with a side of vegetables or a protein like chicken or beans to slow digestion. Those with gluten sensitivity should opt for gluten-free pasta, and be mindful of portion sizes to avoid overconsumption of calories.
Key benefits
- Provides quick energy from complex carbohydrates
- Contains moderate protein for muscle maintenance
- Offers dietary fiber to support digestion
- Versatile base for adding vegetables and lean proteins
- Affordable and widely available comfort food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pasta' comes from the Italian word for 'paste,' referring to the dough made from flour and water, and it has been a staple in Italy since the 13th century, with over 600 different shapes produced today.
Full nutrition (scales with serving)
| Water | 71.5 g |
| Energy | 125 kcal |
| Protein | 5.9 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 61.0 mg |
| Potassium, K | 175 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 44.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 68.0 ug |
| Choline, total | 15.9 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 | 153 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 4968 ug |
| Lutein + zeaxanthin | 78.0 ug |
| Vitamin E (alpha-tocopherol) | 0.98 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.6 ug |
| Fatty acids, total saturated | 0.74 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 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.89 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.79 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.05 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 | 9.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is pasta with sauce a healthy meal option?
Yes, it can be part of a balanced diet when paired with vegetables, lean proteins, and healthy fats. The key is portion control and choosing sauces with lower sodium and added sugars.
How can I reduce the glycemic impact of pasta with sauce?
Pair it with fiber-rich vegetables, protein like grilled chicken or beans, and a drizzle of olive oil to slow down carbohydrate absorption and prevent blood-sugar spikes.
What are some common allergens in pasta with sauce?
Wheat (gluten) is the primary allergen in traditional pasta, and some sauces may contain dairy, soy, or nuts. Always check labels if you have allergies.