⏱ 25 min total

Vegan Tomato, Onion, and Garlic Pasta

Name: Vegan Tomato, Onion, and Garlic Pasta
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; ½ tbsp Olive oil; ¼ medium Onion; 1 cloves, minced Garlic; 1 cup cherry tomatoes Cherry tomatoes; ¼ tsp Salt; ¼ tsp Black pepper; ¹⁄₁₆ tsp Crushed red pepper flakes; 1 tbsp, chopped Basil; 1 tbsp Parsley

Per 1 serving · 251 g · 10 ingredients

Calories

303

15%
of a 2,000 cal day

Protein
10g
13% of calories
Carbs
53g
65% of calories
Fat
8g
22% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Tomato, Onion, and Garlic Pasta (251 g) has 303 calories, with 10 g of protein, 53 g of carbohydrates and 8 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (21% DV), dietary fiber (34% DV) and Vitamin C (32% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

3.4g

Net carbs

43g

carbs minus fiber

Fiber

9.6g

5.1 g sugar

High in

20%+ of the daily value

Protein21%
Dietary fiber34%
Vitamin C32%
Vitamin K75%
Thiamine29%
Niacin25%

Good source of

10–19% of the daily value

Vitamin A10%
Vitamin E12%
Folate (B9)17%
Pantothenic acid15%
Potassium12%
Zinc16%

Watch

20%+ of the daily value

Sodium26%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Bring a large pot of salted water to a boil. Cook the pasta according to package directions until al dente; reserve 1/2 cup of the cooking water, then drain.
2
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook, stirring, until softened and lightly golden, 5–7 minutes.
3
Stir in the minced garlic and cook until fragrant, about 30 seconds.
4
Add the cherry tomatoes, salt, black pepper, and red pepper flakes. Cook, stirring and lightly smashing some tomatoes, until they burst and form a saucy mixture, 6–8 minutes.
5
Add the drained pasta to the skillet and toss to coat, loosening with splashes of reserved pasta water until the sauce is glossy and clings to the noodles.
6
Remove from the heat. Stir in the chopped basil and parsley, taste, and adjust seasoning as needed. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (251 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	86 μg	10%
Vitamin C	29 mg	32%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	90 μg	75%
Thiamine	0.4 mg	29%
Riboflavin (B2)	0.1 mg	8%
Niacin	4 mg	25%
Vitamin B6	0.3 mg	23%
Folate (B9)	68 μg	17%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	15%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	62 mg	6%
Iron	3 mg	37%
Potassium	563 mg	12%
Magnesium	106 mg	25%
Phosphorus	199 mg	28%
Zinc	2 mg	16%
Copper	0.3 mg	36%
Manganese	2 mg	91%
Selenium	42 μg	76%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	151 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	946 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	3,834 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	0.3 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	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 303 calories

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

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Vegan Tomato, Onion, and Garlic Pasta?

One serving of Vegan Tomato, Onion, and Garlic Pasta (1 serving) has 303 calories, which works out to 120 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Vegan Tomato, Onion, and Garlic Pasta high in protein?

It provides a solid 10 g of protein per serving (21% 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 Vegan Tomato, Onion, and Garlic Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Tomato, Onion, and Garlic Pasta?

597 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Tomato, Onion, and Garlic Pasta?

5.1 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 (251 g)

Calories303

% Daily Value*

Total fat 8g	10%
Saturated fat 1.1g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 597mg	26%
Total carbohydrate 53g	19%
Dietary fiber 9.6g	34%
Total sugars 5.1g
Protein 10g

* 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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