⏱ 17 min totalLemony Fusilli with Chickpeas, Raisins, and Spinach
Per 1 serving · 310 g · 10 ingredients
of a 2,000 cal day
- Protein18g15% of calories
- Carbs87g69% of calories
- Fat8.9g16% of calories
At a glance
One serving of Lemony Fusilli with Chickpeas, Raisins, and Spinach (310 g) has 454 calories, with 18 g of protein, 87 g of carbohydrates and 8.9 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (37% DV), dietary fiber (59% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Dietary fiber59%
- Vitamin A30%
- Vitamin C64%
- Vitamin K217%
- Thiamine34%
Good source of
10–19% of the daily value
- Vitamin E11%
- Potassium18%
Watch
20%+ of the daily value
- Sodium24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Whole wheat pasta
½ fruit without seeds Lemon
¼ tbsp Olive oil- 🥄⅛ tsp Crushed red pepper flakes
- 🥄¹⁄₁₆ tsp Salt
½ cloves, minced Garlic
³⁄₁₆ package (10 oz) Spinach
3 ¾ oz Chickpeas
³⁄₁₆ cup (not packed) Raisins
¹⁄₁₆ cup, shredded Fontina cheese
Directions
- 1
Bring a large pot of salted water to a boil. Cook the pasta according to package directions until al dente, then drain (do not rinse).
- 2
Zest and juice the lemons to yield about 4 teaspoons zest and 1/4 cup juice.
- 3
In a large bowl, whisk the lemon zest and juice with the olive oil, red pepper flakes, salt, and minced garlic. Add the spinach, drained chickpeas, and raisins; toss to coat.
- 4
Add the hot drained pasta to the bowl and toss until the spinach wilts. Sprinkle with the shredded Fontina and serve right away.
Vitamins & minerals
Amounts for 1 serving (310 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 269 μg | 30% |
| Vitamin C | 58 mg | 64% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 260 μg | 217% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 67% |
| Folate (B9) | 164 μg | 41% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 199 mg | 20% |
| Iron | 6 mg | 73% |
| Potassium | 864 mg | 18% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 319 mg | 46% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 79% |
| Manganese | 3 mg | 139% |
| Selenium | 45 μg | 83% |
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 | 3,008 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 64 μg | — |
| Fructose | 8 g | — |
| Galactose | 0.1 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 17 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 454 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Lemony Fusilli with Chickpeas, Raisins, and Spinach?
One serving of Lemony Fusilli with Chickpeas, Raisins, and Spinach (1 serving) has 454 calories, which works out to 147 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Lemony Fusilli with Chickpeas, Raisins, and Spinach high in protein?
It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 15% 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 Lemony Fusilli with Chickpeas, Raisins, and Spinach keto-friendly?
It is hard to fit into a strict keto diet. One serving has 70 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemony Fusilli with Chickpeas, Raisins, and Spinach?
546 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lemony Fusilli with Chickpeas, Raisins, and Spinach?
16 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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