Whole-wheat pasta with tomato and basil: calories and protein.
Pasta is easy to log once you know whether you are counting it dry or cooked. Here is a plate of whole-wheat penne in a simple tomato sauce, ingredient by ingredient.
2 min read
01 / The numbers
How much is in one plate?
200 g of cooked whole-wheat penne, about 80 g dry, in 150 g of tomato puree with a tablespoon of olive oil, garlic, basil and 15 g of parmesan, comes to 549 calories and 19 g of protein. The pasta is 298 calories and 12 g of protein of it.
| Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|
| Whole-wheat penne, cooked | 200 g, about 80 g dry | 298 | 12 g | 60 g | 3 g |
| Tomato puree | 150 g | 57 | 2 g | 14 g | 0 g |
| Olive oil | 1 tbsp | 121 | 0 g | 0 g | 14 g |
| Garlic | 2 cloves | 9 | 0 g | 2 g | 0 g |
| Parmesan, grated | 15 g | 63 | 4 g | 2 g | 4 g |
| Basil | A few leaves | 1 | 0 g | 0 g | 0 g |
| Total | 549 | 19 g | 78 g | 22 g |
Calculated from USDA FoodData Central values, the reference GymTribe's food catalog uses. Rows are rounded, so they may not add up exactly, and brands and portion sizes change the real number.
02 / What changes it
What changes the number.
- Cooked or dry. Cooked whole-wheat pasta is 149 calories per 100 g; dry pasta has more than twice as many per 100 g, because it has not absorbed any water yet. Log it the way you weighed it.
- The oil. A tablespoon of olive oil in the sauce is 121 calories, more than the tomato and parmesan together.
- Cheese. 15 g of grated parmesan is 63 calories and 4 g of protein.
- Adding protein. 100 g of grilled chicken breast adds 165 calories and 31 g of protein.
03 / Logging it
How to log it.
This dish is not in GymTribe's food catalog, so log it with a photo in the AI calorie counter and check each portion before saving, or add the ingredients by hand with their amounts.
Keep it simple
Weigh it one way.
Pick dry or cooked and always weigh pasta the same way, so every log compares like with like. These numbers are estimates from USDA FoodData Central values, not medical or clinical nutrition advice.
