Whole Wheat Pasta and veggies with baked feta has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Thiamin, Riboflavin and Folate.
The food contains 40.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 22.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It a good source of Vitamin B6 and Vitamin B12.It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 5.27 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
It belongs to Greek cuisine. Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 71, for Whole Wheat Pasta and veggies with baked feta, and we advise that this food in moderation.
Calories from Protein | 19% | |
Calories from Fat | 48% | |
Calories from Carbs | 33% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 7370 IU | 147.4% | ||
Vitamin C | 94.9 mg | 158.2% | ||
Vitamin D | 0 IU | |||
Vitamin E | 3.1 mg | 10.5% | ||
Thiamin | 0.35 mg | 23.2% | ||
Riboflavin | 1 mg | 60.3% | ||
Niacin | 2.4 mg | 12.2% | ||
Vitamin B6 | 0.65 mg | 32.4% | ||
Folate | 174.8 mcg | 43.7% | ||
Vitamin B12 | 1.7 mcg | 28.2% | ||
Pantothenic Acid | 1.5 mg | 14.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 616 mg | 61.6% | ||
Iron | 5.3 mg | 29.3% | ||
Magnesium | 96.4 mg | 24.1% | ||
Phosphorus | 470 mg | 47% | ||
Potassium | 476.9 mg | 13.6% | ||
Sodium | 1 mg | 0% | ||
Zinc | 4.2 mg | 28.1% | ||
Copper | 0.43 mg | 21.7% | ||
Manganese | 2 mg | 97.5% | ||
Selenium | 42.6 mcg | 60.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 40.2 g | 13.4% | ||
Dietary Fiber | 8.5 g | 34% | ||
Sugars | 2.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 22.7 g | 45.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 25.5 g | 39.2% | ||
Saturated Fat | 15.5 g | 77.5% | ||
Monounsaturated Fat | 7.2 g | |||
Polyunsaturated Fat | 1.2 g |
Serving size
Amount Per Serving
Calories 466 Calories from Fat 0
% Daily Value *
Total Fat 25.5 g 39.2%
Saturated Fat 15.5 g 77.5%
Trans Fat
Cholesterol 89 mg 29.7%
Sodium 1 mg 0%
Total Carbohydrates 40.2 g 13.4%
Dietary Fiber 8.5 g34%
Sugars 2.7 g
Protein 22.7 g 45.4%
Vitamin A 147.4% Vitamin C 158.2%
Calcium 61.6% Iron 29.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 515
Protein 15.5 g | Carbs 56.8 g | Fat 28.5 g
Per Serving | Calories 321
Protein 12.1 g | Carbs 67.3 g | Fat 4.2 g
Per Serving | Calories 249
Protein 9.2 g | Carbs 48.9 g | Fat 5.5 g
Per Serving | Calories 253
Protein 21 g | Carbs 31.6 g | Fat 5 g
Per Serving | Calories 492
Protein 19.7 g | Carbs 70.4 g | Fat 15.5 g
Per Serving | Calories 455
Protein 19.3 g | Carbs 87.9 g | Fat 6 g
Per Serving | Calories 151
Protein 17.2 g | Carbs 19.3 g | Fat 1.4 g
Per Serving | Calories 99
Protein 5.9 g | Carbs 13.3 g | Fat 2.7 g