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Whole wheat pasta with tomato garlic sauce Calories
Higher-fiber pasta dish with antioxidants from tomato and garlic
CALORIES
GI
POTASSIUM
FIBER
Whole wheat pasta with tomato garlic sauce Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
24.8g
· 74%
Protein
4.6g
· 14%
Fat
1.9g
· 12%
Fiber
3.2g
Whole wheat pasta with tomato garlic sauce Vitamins & Minerals
Vitamins
B3
1.8mg · 11% DV
B1
0.09mg · 8% DV
B5
0.28mg · 6% DV
B6
0.11mg · 6% DV
Minerals
Manganese
1mg · 43% DV
Selenium
18µg · 33% DV
Phosphorus
92mg · 13% DV
Zinc
1mg · 9% DV
Whole wheat pasta with tomato garlic sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole wheat pasta with tomato garlic 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 Whole wheat pasta with tomato garlic sauce Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat pasta with tomato garlic sauce Good For?
Vegan
✓ 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 wheat pasta with tomato garlic sauce Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.52g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Whole wheat pasta with tomato garlic sauce
Whole wheat pasta with tomato garlic sauce — Frequently Asked Questions
Why does whole wheat pasta sometimes turn out dry or tough?
It usually happens when it absorbs too much water or is not finished properly with the sauce. Cooking it al dente and loosening the sauce with a little pasta water helps the texture stay better.
Is whole wheat pasta with tomato garlic sauce better before or after a workout?
It often works well 2-3 hours before training as a balanced meal. After training, it is usually more useful when paired with a clear protein source to support recovery.
How can I make this meal more filling?
Add a protein-rich side or mix-in such as lentils, chickpeas, tofu, or yogurt if suitable for your diet. A salad or extra vegetables can also increase volume and satiety.
What if garlic upsets my stomach?
Garlic can trigger reflux, bloating, or stomach discomfort in some people. Using less of it, cooking it thoroughly, or choosing a simpler tomato-based sauce may be easier to tolerate.
Is whole wheat pasta always healthier than regular pasta?
Not automatically, but whole wheat pasta is often more filling because it typically contains more fibre. The overall healthfulness still depends on portion size, sauce, and what else is in the meal.
Does tomato garlic sauce ruin the nutritional quality of the pasta?
No, a simple tomato-garlic sauce does not ruin it and can add flavor and a vegetable component to the meal. Very long, high-heat cooking may reduce some delicate compounds, but the dish remains a practical staple.
Is this a good dinner option?
Yes, it can fit well at dinner. If you want it to feel lighter in the evening, keep portions moderate and avoid turning the sauce overly oily or heavy.
How should leftovers be stored?
Refrigerate them promptly rather than leaving them at room temperature for long. Store in a sealed container, and add a splash of water when reheating if the pasta has dried out.
Can it be frozen?
Yes, but the pasta may soften after thawing. For better texture, freezing the sauce separately from the pasta is often the better option.
Who should be careful with this dish?
Anyone with coeliac disease, wheat allergy, or gluten sensitivity should avoid it because it contains gluten. Tomato and garlic may also aggravate symptoms in some people with reflux or sensitive digestion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.