⏱ 35 min total

Penne Arrabbiata

Name: Penne Arrabbiata
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Yield: 1 serving
Ingredients: 3 oz Whole wheat pasta; ½ tbsp Olive oil; 1 cloves, minced Garlic; ½ tsp Crushed red pepper flakes; ¾ tbsp Tomato paste; 1 cup Tomatoes; ¼ dash Salt; ½ tsp Maple syrup; 1 tbsp Parmesan cheese; ½ tbsp, chopped Basil

Per 1 serving · 357 g · 10 ingredients

Calories

441

22%
of a 2,000 cal day

Protein
17g
14% of calories
Carbs
78g
66% of calories
Fat
10g
19% of calories

Portion

At a glance

One serving of Penne Arrabbiata (357 g) has 441 calories, with 17 g of protein, 78 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (34% DV), dietary fiber (56% DV) and Vitamin C (38% DV).

Per 100 g

124cal

low energy density

Protein per 100 cal

3.9g

Net carbs

63g

carbs minus fiber

Fiber

16g

9.7 g sugar

High in

20%+ of the daily value

Protein34%
Dietary fiber56%
Vitamin C38%
Thiamine152%
Riboflavin (B2)25%
Niacin40%

Good source of

10–19% of the daily value

Vitamin E19%
Vitamin K14%
Folate (B9)18%
Calcium19%
Potassium17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 30 min

1
Bring a large pot of well-salted water to a boil for the pasta.
2
In a large skillet or saucepan over medium heat, add olive oil, minced garlic, and crushed red pepper flakes. Cook for 1 minute, stirring constantly to avoid burning.
3
Stir in the tomato paste and cook until fragrant and slightly darkened, about 2-3 minutes.
4
Add crushed tomatoes, salt, and maple syrup. Stir and bring to a low simmer. Cover and cook for 20-30 minutes, allowing the sauce to reduce and flavors to deepen.
5
Taste and adjust seasoning with more salt, red pepper flakes, or maple syrup if needed. Simmer longer if flavors are not fully developed.
6
Once the water boils, add the pasta and stir to prevent clumping. Cook until al dente according to package instructions. Reserve 1/2 cup of pasta water, then drain.
7
Combine the cooked pasta with the sauce, stirring to coat. If the sauce is too thick, add reserved pasta water 2 tablespoons at a time until desired consistency is achieved.
8
Garnish with Parmesan cheese and fresh basil. Add extra red pepper flakes for more heat if desired.

Vitamins & minerals

Amounts for 1 serving (357 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	72 μg	8%
Vitamin C	34 mg	38%
Vitamin D	0 μg	0%
Vitamin E	3 mg	19%
Vitamin K	17 μg	14%
Thiamine	2 mg	152%
Riboflavin (B2)	0.3 mg	25%
Niacin	6 mg	40%
Vitamin B6	0.5 mg	38%
Folate (B9)	70 μg	18%
Vitamin B12	0.1 μg	3%
Pantothenic acid	1 mg	24%
Choline	22 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	191 mg	19%
Iron	5 mg	62%
Potassium	791 mg	17%
Magnesium	156 mg	37%
Phosphorus	312 mg	45%
Zinc	3 mg	24%
Copper	1 mg	59%
Manganese	3 mg	129%
Selenium	66 μg	120%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	742 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	12 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	9,540 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	11 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.5 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 441 calories

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

84min
Walking (3.5 mph)
53min
Cycling (moderate)
37min
Running (6 mph)
62min
Swimming laps

Common questions

How many calories are in Penne Arrabbiata?

One serving of Penne Arrabbiata (1 serving) has 441 calories, which works out to 124 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Penne Arrabbiata high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 14% 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 Penne Arrabbiata keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Penne Arrabbiata?

415 mg per serving.

How much sugar is in Penne Arrabbiata?

9.7 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 (357 g)

Calories441

% Daily Value*

Total fat 10g	13%
Saturated fat 2.1g	10%
Trans fat 0g
Cholesterol 3.6mg	1%
Sodium 415mg	18%
Total carbohydrate 78g	28%
Dietary fiber 16g	56%
Total sugars 9.7g
Protein 17g

* 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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