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Penne pasta with white sauce Calories
Creamy, energy-dense pasta dish with refined carbs and fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Penne pasta with white sauce (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 45.8 g of carbs, 11.9 g of protein, 15 g of fat and 2.6 g of fiber. Its 30.8 µg of Selenium covers 56% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Penne pasta with white sauce Nutrition Facts
Selected: 1 cup (medium) · 220 g
370
KCAL / 220G
Carbs
45.8g
· 17% DV
Protein
11.9g
· 24% DV
Fat
15g
· 19% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 13% · Fat 37%
Penne pasta with white sauce nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 6.82 g | 34% |
| Trans fat | 0.26 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 45.8 g | 17% |
| Fiber | 2.6 g | 9% |
| Protein | 11.9 g | 24% |
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 Penne pasta with white sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 370 kcal |
| 1 ounce (mini) | 28 g | 47 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 180 g | 302 kcal |
| 2 piece (medium) | 180 g | 302 kcal |
| 1 serving (large) | 250 g | 420 kcal |
| 1 cup (large) | 300 g | 504 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Penne pasta with white sauce
What is penne pasta with white sauce made of?
Penne pasta with white sauce is made with penne and a creamy white sauce, commonly based on milk, butter and flour or cream. Recipes may also include cheese, mushrooms, chicken or herbs, so the exact ingredients vary by cook.
How do you make penne pasta with white sauce from scratch?
To make penne pasta with white sauce, cook the penne and prepare the sauce separately. Whisk milk gradually into melted butter and flour, stirring until smooth and thick, then add cheese if desired and toss the sauce with the drained pasta.
Is penne pasta with white sauce the same as Alfredo pasta?
No, penne pasta with white sauce is not necessarily Alfredo pasta. A white sauce is often a béchamel-style mixture thickened with flour, while traditional Alfredo relies on butter and Parmesan. Restaurants may use cream-based variations under either name.
Can you bake penne pasta with white sauce?
Yes, penne pasta with white sauce can be baked. Mix the cooked pasta with sauce, transfer it to an oven-safe dish, top with cheese if you like, and bake until hot and lightly browned. Keep the sauce slightly loose so it does not dry out.
Why does the white sauce split in penne pasta with white sauce?
The sauce in penne pasta with white sauce can split when it gets too hot or boils after cheese or cream is added. Keep it at a gentle heat, stir regularly, and add grated cheese off the heat for a smoother finish.
Which cheese works best in penne pasta with white sauce?
Parmesan gives penne pasta with white sauce a salty, savory flavor, while mozzarella makes it meltier and stretchier. For a balanced sauce, add finely grated cheese gradually after the sauce thickens; large amounts can make it greasy or overly thick.
What vegetables go well in penne pasta with white sauce?
Broccoli, mushrooms and spinach all work well in penne pasta with white sauce. Cook watery vegetables before mixing them in, so they do not thin the sauce, and add leafy spinach near the end because it wilts quickly.
Can you freeze penne pasta with white sauce?
Yes, you can freeze penne pasta with white sauce, but the creamy sauce may separate or turn grainy when thawed. Freeze it in an airtight container, thaw it in the refrigerator, then reheat gently while stirring and adding a little milk if needed.
How do you reheat penne pasta with white sauce without drying it out?
Reheat penne pasta with white sauce over low heat on the stovetop, stirring in a splash of milk to loosen the sauce. For a microwave, cover the portion, heat in short intervals, and stir between them so the edges do not become dry.
How can you make penne pasta with white sauce healthier?
Make penne pasta with white sauce lighter by using milk instead of some or all of the cream, reducing the added butter and cheese, and adding vegetables such as spinach or broccoli. A smaller amount of sauce still coats the penne well.
Penne pasta with white sauce Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
B12
0.4µg · 17% DV
Biotin
4.62µg · 15% DV
Vitamin A
127.6µg · 14% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
211mg · 30% DV
Sodium
616mg · 27% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
194mg · 6% DV
Penne pasta with white sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Penne pasta with white sauce
To burn the 370 calories in 1 cup (medium) (220 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 Penne pasta with white sauce?
Penne pasta with white sauce combines Italian tube-shaped penne, cut on the diagonal, with a pale, creamy sauce. The sauce is often made with milk, butter and flour, though recipes may add cream or cheese. It is a popular home and restaurant-style pasta rather than one dish with a single fixed recipe.
The ridged tubes catch the smooth sauce, making each bite tender and rich. It is commonly served as a main meal, sometimes alongside salad or grilled chicken; in Turkey, it may also appear as an easy family dinner. The dish is relatively energy-dense, with carbohydrates from the pasta and fat from the sauce; a 100 g portion has 168 kcal. For a lighter plate, use a modest amount of sauce and serve it with vegetables.
How Nutritious Is Penne pasta with white sauce?
Nutrient density
Low
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 Penne pasta with white sauce 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 Penne pasta with white sauce Contain Allergens?
Contains these allergens:
Which Diets Is Penne pasta with white sauce 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
Penne pasta with white sauce Fat Profile
SATURATED
6.82g
MONOUNSATURATED
3.96g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.