⏱ 50 min totalBaked Shells in Sauce
Per 1 serving · 247 g · 6 ingredients
of a 2,000 cal day
- Protein18g22% of calories
- Carbs51g61% of calories
- Fat6.1g17% of calories
At a glance
One serving of Baked Shells in Sauce (247 g) has 309 calories, with 18 g of protein, 51 g of carbohydrates and 6.1 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (36% DV), dietary fiber (33% DV) and thiamine (29% DV).
High in
20%+ of the daily value
- Protein36%
- Dietary fiber33%
- Thiamine29%
- Riboflavin (B2)25%
- Niacin30%
- Vitamin B623%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin E12%
- Folate (B9)13%
- Potassium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Whole wheat pasta
½ cup Tomato sauce
¼ cup, pieces or slices White mushrooms
⅛ cup Tofu
⅛ cup, shredded Mozzarella cheese
1 tbsp Parmesan cheese
Directions
- 1
Heat the oven to 400° and lightly grease a small casserole dish.
- 2
Bring a pot of lightly salted water to a boil. Cook the pasta until al dente (8–10 minutes), then drain well.
- 3
In a bowl, combine tomato sauce, diced mushrooms, and crumbled tofu.
- 4
Add the drained pasta to the sauce mixture and toss to coat evenly.
- 5
In a small bowl, mix the mozzarella and Parmesan.
- 6
Layer half of the pasta mixture in the casserole, sprinkle with half the cheeses, then repeat with the remaining pasta and cheeses.
- 7
Bake until bubbling and lightly browned on top, about 30 minutes. Let rest 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (247 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 54 μg | 13% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 276 mg | 28% |
| Iron | 4 mg | 49% |
| Potassium | 605 mg | 13% |
| Magnesium | 118 mg | 28% |
| Phosphorus | 334 mg | 48% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 58% |
| Manganese | 2 mg | 90% |
| Selenium | 50 μg | 91% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 327 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 43 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 17,021 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 29 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 309 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Baked Shells in Sauce?
One serving of Baked Shells in Sauce (1 serving) has 309 calories, which works out to 125 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Baked Shells in Sauce high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Shells in Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Shells in Sauce?
194 mg per serving.
How much sugar is in Baked Shells in Sauce?
5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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