⏱ 25 min total

Mediterranean Pasta

Name: Mediterranean Pasta
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; ¼ cup Sun-dried tomatoes; ⅛ cup Breadcrumbs; ½ tbsp Olive oil; ¼ cup, chopped Onion; 1 ½ clove Garlic; ¼ cup, pieces or slices White mushrooms; 5 olives Kalamata Olives; ½ dash Black pepper

Per 1 serving · 171 g · 9 ingredients

Calories

416

21%
of a 2,000 cal day

Protein
13g
12% of calories
Carbs
66g
60% of calories
Fat
14g
28% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Mediterranean Pasta (171 g) has 416 calories, with 13 g of protein, 66 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (27% DV), dietary fiber (37% DV) and thiamine (44% DV).

Per 100 g

243cal

medium energy density

Protein per 100 cal

3.2g

Net carbs

56g

carbs minus fiber

Fiber

10g

8 g sugar

High in

20%+ of the daily value

Protein27%
Dietary fiber37%
Thiamine44%
Riboflavin (B2)22%
Niacin36%
Vitamin B624%

Good source of

10–19% of the daily value

Vitamin C11%
Folate (B9)17%
Potassium16%
Zinc18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 20 min

1
Bring a medium pot of well-salted water to a boil. Cook the pasta until al dente according to package directions. Reserve about 1/2 cup pasta water, then drain.
2
Place the sun-dried tomatoes in a small pot, cover with water, bring to a simmer over medium heat, and cook until softened, about 5 minutes. Drain, chop, and set aside.
3
In a large dry skillet over medium heat, toast the breadcrumbs, stirring, until golden, 2 to 3 minutes. Transfer to a bowl and set aside.
4
Heat the olive oil in the same skillet over medium heat. Add the onion and sliced garlic and cook, stirring, until the onion is translucent, 4 to 5 minutes.
5
Stir in the sliced mushrooms and chopped sun-dried tomatoes and cook until the mushrooms are tender, 3 to 5 minutes.
6
Add the drained pasta and sliced olives. Toss until heated through, loosening with a splash of reserved pasta water as needed. Season with black pepper to taste.
7
Serve hot, topped with the toasted breadcrumbs and a little extra black pepper if desired.

Vitamins & minerals

Amounts for 1 serving (171 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	6 μg	1%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	11 μg	9%
Thiamine	1 mg	44%
Riboflavin (B2)	0.3 mg	22%
Niacin	6 mg	36%
Vitamin B6	0.3 mg	24%
Folate (B9)	67 μg	17%
Vitamin B12	0.1 μg	2%
Pantothenic acid	1 mg	25%
Choline	23 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	80 mg	8%
Iron	4 mg	53%
Potassium	744 mg	16%
Magnesium	120 mg	29%
Phosphorus	250 mg	36%
Zinc	2 mg	18%
Copper	1 mg	63%
Manganese	2 mg	97%
Selenium	48 μg	87%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	72 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.5 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	6,197 μg	—
Lysine	0.4 g	—
Maltose	0.3 g	—
Methionine	0.2 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	8 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 416 calories

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

79min
Walking (3.5 mph)
50min
Cycling (moderate)
35min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Mediterranean Pasta?

One serving of Mediterranean Pasta (1 serving) has 416 calories, which works out to 243 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Mediterranean Pasta high in protein?

It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 12% 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 Mediterranean Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mediterranean Pasta?

440 mg per serving.

How much sugar is in Mediterranean Pasta?

8 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 (171 g)

Calories416

% Daily Value*

Total fat 14g	18%
Saturated fat 1.3g	7%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 440mg	19%
Total carbohydrate 66g	24%
Dietary fiber 10g	37%
Total sugars 8g
Protein 13g

* 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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