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Low-oil tomato yogurt pasta Calories
Cooked pasta with yogurt, tomato paste, and minimal oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-oil tomato yogurt pasta (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 38.2 g of carbs, 8.8 g of protein, 4.5 g of fat and 2.9 g of fiber. Its 24.1 µg of Selenium covers 44% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Low-oil tomato yogurt pasta Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
38.2g
· 14% DV
Protein
8.8g
· 18% DV
Fat
4.5g
· 6% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 15% · Fat 18%
Low-oil tomato yogurt pasta nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 38.2 g | 14% |
| Fiber | 2.9 g | 10% |
| Protein | 8.8 g | 18% |
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 Cup of Low-oil tomato yogurt pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 piece (mini) | 60 g | 77 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 120 g | 154 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1 serving (extra large) | 350 g | 448 kcal |
| 2 cup (double) | 360 g | 461 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Low-oil tomato yogurt pasta
How do you make low-oil tomato yogurt pasta?
Low-oil tomato yogurt pasta is made by tossing cooked pasta with tomato paste briefly cooked in a little oil, then adding yogurt. Take the pan off the heat before stirring in the yogurt so it stays creamy rather than splitting.
Can you use Greek yogurt in low-oil tomato yogurt pasta?
Yes, Greek yogurt works in low-oil tomato yogurt pasta and makes the topping thicker and tangier. Loosen it with a spoonful of warm pasta water before adding it, especially if it is too firm to coat the pasta evenly.
Why does the yogurt split in low-oil tomato yogurt pasta?
The yogurt in low-oil tomato yogurt pasta can split when it is exposed to intense heat or a sudden temperature change. Let the tomato sauce cool briefly, temper the yogurt with warm pasta water, and stir it in off the heat.
Should low-oil tomato yogurt pasta be served hot or cold?
Low-oil tomato yogurt pasta is usually served warm, with the yogurt added after cooking. You can serve it chilled too, but keep the yogurt separate until serving if you want the pasta to hold its texture.
Which pasta shape works best for low-oil tomato yogurt pasta?
Short shapes such as fusilli, penne, or shells work especially well in low-oil tomato yogurt pasta because they catch the tomato sauce and yogurt. Spaghetti is also fine; serve the yogurt on top rather than trying to coat every strand.
Can you make low-oil tomato yogurt pasta without tomato paste?
Yes, you can make low-oil tomato yogurt pasta without tomato paste by using a little cooked-down tomato instead. Simmer it until thick so it does not make the pasta watery, then add the yogurt off the heat.
Can you add garlic to low-oil tomato yogurt pasta?
Yes, garlic is a common addition to low-oil tomato yogurt pasta. Stir finely grated garlic into the yogurt for a sharp, fresh flavor, or briefly cook it with the tomato paste for a milder taste.
How long does low-oil tomato yogurt pasta keep in the fridge?
Low-oil tomato yogurt pasta keeps for up to three days in a covered container in the refrigerator. For the best texture, store the cooked pasta and tomato sauce separately from the yogurt, then combine them when serving.
Can you freeze low-oil tomato yogurt pasta?
You can freeze the pasta and tomato sauce for low-oil tomato yogurt pasta, but freezing the yogurt topping is not recommended. Thaw the pasta in the refrigerator and add fresh yogurt after reheating, since frozen yogurt may turn grainy.
What can you serve with low-oil tomato yogurt pasta?
A crisp green salad or roasted vegetables go well with low-oil tomato yogurt pasta. Their fresh or lightly savory flavors balance the tangy yogurt and tomato without competing with the dish.
Low-oil tomato yogurt pasta Vitamins & Minerals
Vitamins
B2
0.22mg · 17% DV
B1
0.16mg · 13% DV
B3
2.07mg · 13% DV
Biotin
3.78µg · 13% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
166mg · 24% DV
Manganese
0.5mg · 22% DV
Copper
0.16mg · 18% DV
Sodium
320mg · 14% DV
Potassium ⭐
227mg · 7% DV
Low-oil tomato yogurt pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil tomato yogurt pasta
To burn the 230 calories in 1 cup (medium) (180 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 Low-oil tomato yogurt pasta?
Low-oil tomato yogurt pasta combines cooked pasta with a tomato-paste sauce and yogurt. It is a simple, home-style combination familiar in Turkey, where yogurt is often served with pasta, either spooned over the top or alongside it.
The tomato paste brings a savoury, gently tangy flavour, while cool yogurt softens the sauce and makes the pasta creamy without needing much oil. The dish is mainly a source of carbohydrates, with some protein from the yogurt; it has 2.5 g of fat per 100 g. For a more balanced meal, serve it with a crisp salad or vegetables, and keep the oil modest when preparing the sauce.
How Nutritious Is Low-oil tomato yogurt pasta?
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 Low-oil tomato yogurt pasta Processed?
NOVA 3
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 Low-oil tomato yogurt pasta Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil tomato yogurt pasta Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Low-oil tomato yogurt pasta Fat Profile
SATURATED
1.89g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.