⏱ 40 min total

Linguine with Red, Yellow, and Orange Tomatoes

Name: Linguine with Red, Yellow, and Orange Tomatoes
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ cup Parmesan cheese; ¼ cup, chopped Watercress; ¼ tbsp Balsamic vinegar; ⅛ tsp Crushed red pepper flakes; 3 oz Whole wheat pasta; ¾ cloves, minced Garlic; 1 tbsp Olive oil; 1 ½ medium whole Tomatoes

Per 1 serving · 318 g · 8 ingredients

Calories

540

27%
of a 2,000 cal day

Protein
22g
16% of calories
Carbs
73g
52% of calories
Fat
21g
33% of calories

Portion

At a glance

One serving of Linguine with Red, Yellow, and Orange Tomatoes (318 g) has 540 calories, with 22 g of protein, 73 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (44% DV), dietary fiber (46% DV) and Vitamin C (33% DV). Keep an eye on saturated fat, which provides 28% of the daily value.

Per 100 g

170cal

medium energy density

Protein per 100 cal

4.1g

Net carbs

61g

carbs minus fiber

Fiber

13g

5.7 g sugar

High in

20%+ of the daily value

Protein44%
Dietary fiber46%
Vitamin C33%
Vitamin E21%
Vitamin K37%
Thiamine40%

Good source of

10–19% of the daily value

Vitamin A15%
Riboflavin (B2)17%
Vitamin B1212%
Potassium14%

Watch

20%+ of the daily value

Saturated fat28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min

1
Cook the pasta in a large pot of boiling salted water until al dente, stirring occasionally.
2
While the pasta is cooking, dice the tomatoes and chop the watercress.
3
Heat the olive oil in a large skillet over medium-high heat. Add the garlic and crushed red pepper, stirring for 30 seconds. Add the tomatoes and sauté until heated through, about 2 minutes. Mix in the balsamic vinegar and season with salt and pepper.
4
Drain the pasta and add it to the skillet. Add the watercress and Parmesan cheese, tossing until the watercress wilts and the sauce coats the pasta. Transfer to a serving bowl and serve with additional cheese on the side.

Vitamins & minerals

Amounts for 1 serving (318 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	137 μg	15%
Vitamin C	30 mg	33%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	21%
Vitamin K	44 μg	37%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.2 mg	17%
Niacin	6 mg	35%
Vitamin B6	0.4 mg	32%
Folate (B9)	79 μg	20%
Vitamin B12	0.3 μg	12%
Pantothenic acid	1 mg	22%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	319 mg	32%
Iron	4 mg	49%
Potassium	681 mg	14%
Magnesium	155 mg	37%
Phosphorus	420 mg	60%
Zinc	3 mg	27%
Copper	0.5 mg	53%
Manganese	3 mg	126%
Selenium	67 μg	122%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	186 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,006 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	7 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	4,747 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	45 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 540 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

102min
Walking (3.5 mph)
65min
Cycling (moderate)
45min
Running (6 mph)
76min
Swimming laps

Common questions

How many calories are in Linguine with Red, Yellow, and Orange Tomatoes?

One serving of Linguine with Red, Yellow, and Orange Tomatoes (1 serving) has 540 calories, which works out to 170 calories per 100 g. That is about 27% of a 2,000-calorie day.

Are Linguine with Red, Yellow, and Orange Tomatoes high in protein?

It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 16% 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.

Are Linguine with Red, Yellow, and Orange Tomatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 61 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Linguine with Red, Yellow, and Orange Tomatoes?

360 mg per serving.

How much sugar is in Linguine with Red, Yellow, and Orange Tomatoes?

5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (318 g)

Calories540

% Daily Value*

Total fat 21g	26%
Saturated fat 5.6g	28%
Trans fat 0g
Cholesterol 14mg	5%
Sodium 360mg	16%
Total carbohydrate 73g	27%
Dietary fiber 13g	46%
Total sugars 5.7g
Protein 22g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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