Pasta with tomato sauce, no meat, canned
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
This is the quintessential pantry staple: tender wheat pasta coated in a smooth, tangy tomato sauce, offering a comforting balance of savory depth and subtle sweetness. Nutritionally, it's a light, low-fat source of quick energy from its carbohydrate content, making it a simple yet satisfying meal base.
Calorie split: 13% protein · 79% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People adore it for its nostalgic, comforting flavor and incredible versatility—it's a blank canvas that can be dressed up with cheese, herbs, or vegetables, and is deeply embedded in casual home cooking and childhood memories across many cultures.
⚠️ Watch-outs & how to enjoy it better
The main downside is its potential to cause blood-sugar spikes due to refined carbs and added sugar (4g per 100g), and canned versions can be high in sodium. To counteract this, pair it with a source of protein (like beans or cheese) and healthy fat (like olive oil or avocado), and consider choosing a low-sodium brand.
Key benefits
- Low in fat (0.71g per 100g)
- Provides quick energy from carbohydrates
- Contains some dietary fiber (0.9g per 100g)
- A good base for adding other nutritious ingredients
- Shelf-stable and convenient for quick meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tomato, a key ingredient in the sauce, was once feared as poisonous in parts of Europe and was grown as an ornamental plant for centuries before being widely accepted as food.
Full nutrition (USDA data · scales with serving)
| Water | 82.2 g |
| Energy | 71.0 kcal |
| Energy | 297 kj |
| Protein | 2.2 g |
| Total lipid (fat) | 0.71 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 13.9 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 4.0 g |
| Sucrose | 0.00 g |
| Glucose | 2.0 g |
| Fructose | 2.0 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 7.4 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.91 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 381 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.11 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 26.0 ug |
| Folic acid | 27.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 72.0 ug |
| Choline, total | 4.1 mg |
| Betaine | 17.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 407 ug |
| Carotene, alpha | 14.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 696 iu |
| Lycopene | 2678 ug |
| Lutein + zeaxanthin | 92.0 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 0.08 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.28 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 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 15:0 | 0.00 g |
| SFA 16:0 | 0.11 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.03 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.11 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.10 g |
| MUFA 18:1 c | 0.10 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:2 n-6 c,c | 0.19 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 6.0 mg |
FAQ
Is this a healthy meal option?
It can be part of a balanced diet. It's low in fat and provides energy, but it's relatively low in protein and fiber. To make it more nutritious, add vegetables, lean protein, and a sprinkle of cheese.
Why is it so low in calories?
The primary ingredients are pasta (carbs) and tomato sauce (mostly water and tomatoes), with very little added fat. The sauce itself is typically made from tomatoes, which are low-calorie.
Can I eat this if I'm gluten-free?
Standard pasta contains gluten. To enjoy a similar dish, you would need to use certified gluten-free pasta made from rice, corn, or legumes and pair it with a gluten-free tomato sauce.
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 0.71 kcal/g · 13% calories from protein · 0.9 g fiber · 4.0 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: 1.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.