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Vegetarian pasta with protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Yogurt Pepper Thyme Pasta (220 g) has 343 calories. That works out to 156 calories per 100 g. It contains 60.5 g of carbs, 12.1 g of protein, 7 g of fat and 4 g of fiber. Its 28.6 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
343
KCAL / 220G
Carbs
60.5g
· 22% DV
Protein
12.1g
· 24% DV
Fat
7g
· 9% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 14% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.87 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 407 mg | 18% |
| Total carbohydrate | 60.5 g | 22% |
| Fiber | 4 g | 14% |
| Protein | 12.1 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 343 kcal |
| 100 g | 100 g | 156 kcal |
| ½ cup (small) | 110 g | 172 kcal |
| 1 cup (small) | 180 g | 281 kcal |
| 1 serving (medium) | 250 g | 390 kcal |
| 1.5 cup (large) | 330 g | 515 kcal |
| 1 serving (large) | 350 g | 546 kcal |
| 2 cup (extra large) | 440 g | 686 kcal |
Calculated from 156 calories per 100 g.
Yogurt Pepper Thyme Pasta is made by tossing cooked pasta with sautéed peppers, thyme and yogurt. Let the pasta and peppers cool slightly before mixing in the yogurt, so the sauce stays creamy rather than turning watery.
Yogurt Pepper Thyme Pasta can be served warm or cold. For a warm version, cool the pasta briefly before adding the yogurt; served chilled, it works like a pasta salad and is refreshing for a picnic or packed lunch.
The yogurt sauce in Yogurt Pepper Thyme Pasta can split or look grainy if it is heated too quickly. Take the peppers off the heat, let them cool a little, and stir the yogurt into the pasta rather than boiling the finished dish.
Sweet red bell peppers work especially well in Yogurt Pepper Thyme Pasta because their mellow sweetness complements the tangy yogurt and thyme. Green bell peppers are a sharper alternative; add hot chili only if you want noticeable heat.
Short shapes such as fusilli, penne or macaroni are a good fit for Yogurt Pepper Thyme Pasta. Their curves and ridges catch the yogurt and pepper pieces, making the sauce easier to eat than with long, smooth strands.
Yes, Greek yogurt works in Yogurt Pepper Thyme Pasta and makes the sauce thicker and tangier. If it feels too dense to coat the pasta, loosen it with a small splash of water or reserved pasta water before mixing.
Yes, Yogurt Pepper Thyme Pasta can be made ahead and refrigerated in a covered container. The pasta may absorb some sauce as it sits, so stir it before serving and add a spoonful of yogurt if the texture has become dry.
Chickpeas or grilled chicken can turn Yogurt Pepper Thyme Pasta into a more substantial meal. Stir in chickpeas for a vegetarian option, or serve chicken alongside; add either after the peppers are cooked so the yogurt sauce stays smooth.
A green salad or roasted vegetables pair well with Yogurt Pepper Thyme Pasta. Their fresh or lightly charred flavors balance the creamy, tangy sauce without making the meal feel too heavy.
Freezing Yogurt Pepper Thyme Pasta is not recommended because yogurt sauces can separate and become grainy when thawed. Make a fresh batch instead, or refrigerate leftovers and stir them gently before serving.
Vitamins
Vitamin C
27.5mg · 31% DV
B1
0.26mg · 22% DV
B3
3.3mg · 21% DV
B2
0.26mg · 20% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
224mg · 32% DV
Manganese
0.66mg · 29% DV
Copper
0.24mg · 27% DV
Sodium
407mg · 18% DV
Potassium ⭐
312mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 343 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.
Yogurt Pepper Thyme Pasta combines cooked pasta with yogurt, peppers and thyme. It is a home-style combination rather than a dish tied to one specific region; yogurt-topped pasta is especially familiar in Turkish cooking. The kind of pepper used can make the flavour gently sweet or give it a little more heat.
Serve it warm or at room temperature, when the cool tang of the yogurt balances the herb’s savoury aroma. It works as a simple vegetarian main, with a crisp salad alongside, or as part of a larger spread. The yogurt contributes protein and calcium; for a lighter bowl, use a modest amount of yogurt and add extra peppers or fresh herbs.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.87g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.14g
Omega 6:3 ratio 15.1:1
Above the ideal 4:1 (15.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.