⏱ 31 min total

Pasta Primavera

Name: Pasta Primavera
Prep time: 20 min
Cook time: 11 min
Total time: 31 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; ¹⁄₁₆ tsp Salt; 1 tbsp Olive oil; ⅛ small raw Red onion; ¼ large Carrots; ½ cup chopped Broccoli; ¼ medium Red bell pepper; ¼ medium Summer squash; ¼ medium Zucchini; 1 cloves, minced Garlic; ¼ cup, chopped or sliced Grape tomatoes; ½ tsp Italian seasoning; ½ tbsp Lemon juice; 1 tbsp Parmesan cheese; ½ tbsp Parsley

Per 1 serving · 334 g · 15 ingredients

Calories

404

20%
of a 2,000 cal day

Protein
14g
13% of calories
Carbs
57g
53% of calories
Fat
16g
34% of calories

Portion

At a glance

One serving of Pasta Primavera (334 g) has 404 calories, with 14 g of protein, 57 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (28% DV), dietary fiber (40% DV) and Vitamin A (29% DV).

Per 100 g

121cal

low energy density

Protein per 100 cal

3.4g

Net carbs

45g

carbs minus fiber

Fiber

11g

6.6 g sugar

High in

20%+ of the daily value

Protein28%
Dietary fiber40%
Vitamin A29%
Vitamin C121%
Vitamin E22%
Vitamin K81%

Good source of

10–19% of the daily value

Calcium15%
Potassium17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 20 minCook 11 min

1
Bring a large pot of salted water to a boil. Cook the pasta according to package directions, reserving 1/2 cup of pasta water before draining.
2
Meanwhile, heat olive oil in a 12-inch deep skillet over medium-high heat.
3
Add the red onion and carrot, sauté for 2 minutes.
4
Add broccoli and bell pepper, sauté for another 2 minutes.
5
Add squash and zucchini, sauté for 2-3 minutes until the vegetables are nearly softened.
6
Add garlic, tomatoes, and Italian seasoning, sauté for 2 more minutes.
7
Transfer the vegetables to the empty pasta pot or a serving bowl, add the drained pasta, drizzle with lemon juice, and season with additional salt if needed. Toss while adding reserved pasta water to loosen as desired.
8
Toss in freshly chopped parsley and half of the Parmesan, then serve with the remaining Parmesan on top.

Vitamins & minerals

Amounts for 1 serving (334 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	259 μg	29%
Vitamin C	109 mg	121%
Vitamin D	0 μg	0%
Vitamin E	3 mg	22%
Vitamin K	97 μg	81%
Thiamine	0.4 mg	31%
Riboflavin (B2)	0.3 mg	23%
Niacin	4 mg	28%
Vitamin B6	1 mg	44%
Folate (B9)	116 μg	29%
Vitamin B12	0.1 μg	3%
Pantothenic acid	1 mg	25%
Choline	25 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	145 mg	15%
Iron	3 mg	42%
Potassium	784 mg	17%
Magnesium	123 mg	29%
Phosphorus	281 mg	40%
Zinc	2 mg	20%
Copper	0.4 mg	44%
Manganese	2 mg	97%
Selenium	44 μg	81%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	689 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	2,558 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	4 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	1,158 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	11 μg	—
Serine	1 g	—
Starch	0.3 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 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 404 calories

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

77min
Walking (3.5 mph)
48min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Pasta Primavera?

One serving of Pasta Primavera (1 serving) has 404 calories, which works out to 121 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Pasta Primavera high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 13% 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 Pasta Primavera keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pasta Primavera?

272 mg per serving.

How much sugar is in Pasta Primavera?

6.6 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 (334 g)

Calories404

% Daily Value*

Total fat 16g	21%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 3.6mg	1%
Sodium 272mg	12%
Total carbohydrate 57g	21%
Dietary fiber 11g	40%
Total sugars 6.6g
Protein 14g

* 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

More recipes

View all