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Whole Grain Pasta with Tomato Sauce Calories
High fiber, vitamin-rich, low fat, whole grain pasta with tomato sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole Grain Pasta with Tomato Sauce (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 8.1 g of protein, 2.2 g of fat and 7.6 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole Grain Pasta with Tomato Sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
8.1g
· 16% DV
Fat
2.2g
· 3% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 15% · Fat 9%
Whole Grain Pasta with Tomato Sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 7.6 g | 27% |
| Protein | 8.1 g | 16% |
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 Whole Grain Pasta with Tomato Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (mini) | 60 g | 72 kcal |
| 1 cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 cup (medium) | 150 g | 180 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 bottle (jumbo) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Whole Grain Pasta with Tomato Sauce
How do you make whole grain pasta with tomato sauce?
Whole grain pasta with tomato sauce is made by boiling the pasta until just tender and tossing it with warmed tomato sauce. Loosen the sauce with a splash of pasta water, then season with garlic, black pepper, or herbs to taste.
How long should you cook whole grain pasta with tomato sauce?
The cooking time for whole grain pasta with tomato sauce depends on the pasta shape and brand. Start with the package directions, then taste a piece near the end; drain it when it is tender but still slightly firm.
How do you stop whole grain pasta with tomato sauce from sticking together?
To keep whole grain pasta with tomato sauce from sticking, stir the pasta soon after adding it to boiling water and drain it as soon as it is cooked. Toss it with sauce promptly; rinsing usually removes the starch that helps sauce cling.
Does whole grain pasta with tomato sauce taste different from regular pasta?
Yes, whole grain pasta with tomato sauce usually has a nuttier, earthier flavor and a firmer texture than a version made with refined pasta. A well-seasoned tomato sauce, garlic, and herbs complement that stronger taste.
Can you make whole grain pasta with tomato sauce without tomato paste?
Yes, you can make whole grain pasta with tomato sauce using canned tomatoes, passata, or fresh grated tomatoes instead of tomato paste. Simmer the tomato base until it thickens, and adjust the seasoning before tossing it with the pasta.
What can you add to whole grain pasta with tomato sauce for protein?
Beans, lentils, chicken, tuna, or a little grated cheese can add protein to whole grain pasta with tomato sauce. Choose an addition that suits the meal, and stir beans or lentils into the sauce so they warm through evenly.
How long does whole grain pasta with tomato sauce last in the fridge?
Whole grain pasta with tomato sauce generally keeps for 3–4 days in a covered container in the refrigerator. Chill leftovers promptly, and reheat only the portion you plan to eat; storing the sauce separately helps the pasta keep a firmer texture.
Can you freeze whole grain pasta with tomato sauce?
Yes, whole grain pasta with tomato sauce can be frozen in an airtight container. The pasta may soften after thawing, so freeze the sauce separately when possible and combine it with freshly cooked pasta for a better texture.
Is whole grain pasta with tomato sauce suitable for people with diabetes?
Whole grain pasta with tomato sauce can fit into a meal for someone with diabetes, but portion size and individual blood-glucose response matter. Pairing it with vegetables and a protein source can make the meal more balanced; follow your clinician’s advice for your own plan.
Is whole grain pasta with tomato sauce good for weight loss?
Whole grain pasta with tomato sauce can fit into a weight-loss eating plan, especially when the portion is moderate and the meal includes vegetables or protein. The dish itself does not determine weight change; the overall pattern of eating matters.
Whole Grain Pasta with Tomato Sauce Vitamins & Minerals
Vitamins
B1
0.27mg · 23% DV
Biotin
3.96µg · 13% DV
B3
1.98mg · 12% DV
Vitamin C
10.8mg · 12% DV
Minerals
Manganese
1.04mg · 45% DV
Copper
0.23mg · 26% DV
Selenium
14µg · 25% DV
Phosphorus
153mg · 22% DV
Potassium ⭐
378mg · 11% DV
Sodium
216mg · 9% DV
Whole Grain Pasta with Tomato Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Grain Pasta with Tomato Sauce
To burn the 216 calories in 1 serving (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 Whole Grain Pasta with Tomato Sauce?
Whole Grain Pasta with Tomato Sauce combines pasta made from whole-grain flour with a tomato-based sauce. It makes an easy home-cooked meal in many places; in Turkey, the sauce is often built around tomato paste briefly cooked in a little oil, sometimes with garlic or pepper. Serve it hot, with the sauce coating the pasta rather than pooled beneath it.
Whole-grain pasta is pleasantly firm and has a nuttier, more pronounced flavour than refined pasta, balanced by the sauce’s savoury tang. It works as a simple lunch or dinner, on its own or alongside a salad. It provides fibre, and you can keep the dish lighter by using less oil and loosening the sauce with a splash of pasta water.
How Nutritious Is Whole Grain Pasta 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 Whole Grain Pasta 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 Whole Grain Pasta with Tomato Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Whole Grain Pasta with Tomato 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
Whole Grain Pasta with Tomato Sauce Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.