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Chicken Penne with Tomato Sauce Calories
Tomato-based pasta dish with chicken protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chicken Penne with Tomato Sauce (250 g) has 363 calories. That works out to 145 calories per 100 g. It contains 54.5 g of carbs, 25.5 g of protein, 5.3 g of fat and 4.5 g of fiber. Its 43.8 µg of Selenium covers 80% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Chicken Penne with Tomato Sauce Nutrition Facts
Selected: 1 serving (medium) · 250 g
363
KCAL / 250G
Carbs
54.5g
· 20% DV
Protein
25.5g
· 51% DV
Fat
5.3g
· 7% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 28% · Fat 13%
Chicken Penne with Tomato Sauce nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 363 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 54.5 g | 20% |
| Fiber | 4.5 g | 16% |
| Protein | 25.5 g | 51% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Chicken Penne with Tomato Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 363 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (small) | 160 g | 232 kcal |
| 1 cup (medium) | 220 g | 319 kcal |
| 1 pack (medium) | 300 g | 435 kcal |
| 1.5 cup (large) | 330 g | 479 kcal |
| 1 serving (large) | 350 g | 508 kcal |
| 1 piece (jumbo) | 400 g | 580 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Chicken Penne with Tomato Sauce
How do you make chicken penne with tomato sauce?
Cook the penne until just tender, then brown bite-size chicken pieces in a separate pan. Add tomato sauce and seasonings, simmer until the chicken is fully cooked, and toss in the pasta. A splash of pasta water helps the sauce cling to the penne.
What ingredients go into chicken penne with tomato sauce?
Chicken penne with tomato sauce is typically made with penne, chicken, tomatoes or tomato passata, onion, garlic, and olive oil. Italian herbs such as basil or oregano are common additions; grated cheese is optional rather than essential.
Can you use chicken thighs for chicken penne with tomato sauce?
Yes, boneless chicken thighs work well in chicken penne with tomato sauce and tend to stay juicier than breast meat. Cut the chicken into evenly sized pieces so it cooks consistently, and make sure it is cooked through before combining it with the pasta.
How do you keep chicken penne with tomato sauce from getting mushy?
Cook the penne just short of the texture you want, since it will soften further when tossed with the sauce. Avoid leaving the finished chicken penne with tomato sauce sitting in hot liquid; serve it soon after combining the pasta and sauce.
Which herbs go best in chicken penne with tomato sauce?
Basil and oregano are classic choices for chicken penne with tomato sauce; garlic, black pepper, and a little red pepper flakes also work well. Add fresh basil near the end of cooking so its flavor stays bright.
Can chicken penne with tomato sauce be made ahead?
Yes, you can make chicken penne with tomato sauce ahead, but the pasta will absorb some sauce as it sits. For the best texture, refrigerate the cooked chicken and sauce separately from the penne, then combine and heat them just before serving.
What should you serve with chicken penne with tomato sauce?
A green salad or roasted vegetables pair well with chicken penne with tomato sauce and add freshness to the meal. Garlic bread is another popular side, though it makes the meal more substantial. You can also serve it with a simple vegetable soup.
How long does chicken penne with tomato sauce last in the fridge?
Store chicken penne with tomato sauce in a covered container in the refrigerator and eat it within three to four days. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.
Can you freeze chicken penne with tomato sauce?
Yes, chicken penne with tomato sauce can be frozen in airtight, portion-sized containers. The penne may soften after thawing, so freezing the chicken and sauce separately from the pasta gives a better texture. Thaw in the refrigerator and reheat thoroughly.
How can you make chicken penne with tomato sauce lighter at home?
For a lighter chicken penne with tomato sauce, use a modest amount of olive oil, add extra vegetables such as spinach, mushrooms, or zucchini, and keep the sauce tomato-based rather than adding cream. Chicken breast is another option if you prefer leaner meat.
Chicken Penne with Tomato Sauce Vitamins & Minerals
Vitamins
B3
9.25mg · 58% DV
B6
0.55mg · 32% DV
Biotin
7.75µg · 26% DV
B1
0.3mg · 25% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
295mg · 42% DV
Copper
0.3mg · 33% DV
Manganese
0.73mg · 32% DV
Sodium
575mg · 25% DV
Potassium ⭐
475mg · 14% DV
Chicken Penne with Tomato Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Penne with Tomato Sauce
To burn the 363 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken Penne with Tomato Sauce?
Chicken Penne with Tomato Sauce combines ridged, tube-shaped pasta with pieces of chicken in a tomato-based sauce. It draws on Italian pasta cooking, while versions made around the world often adapt the sauce and seasoning to local tastes.
The penne holds the sauce well, and the tender chicken balances the tomato’s gentle tang. Serve it hot as a lunch or dinner main, perhaps with a green salad or vegetables; a little grated cheese is another common finishing touch. It provides carbohydrates from the pasta alongside protein from the chicken. For a lighter plate, use a modest amount of oil and add extra vegetables without making the sauce too heavy.
How Nutritious Is Chicken Penne with Tomato Sauce?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken Penne with Tomato Sauce Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken Penne with Tomato Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Chicken Penne with Tomato Sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chicken Penne with Tomato Sauce Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.