⏱ 30 min total

Veggie Spaghetti with Potato Sauce

Name: Veggie Spaghetti with Potato Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ cup, diced Potato; 1 clove Garlic; 2 tsp Salt; 1 dash Black pepper; ½ cup, pieces Green beans; ½ medium Carrots; ¼ medium Red bell pepper; ½ cup Spinach; 3 oz Whole wheat pasta

Per 1 serving · 300 g · 9 ingredients

Calories

399

20%
of a 2,000 cal day

Protein
16g
15% of calories
Carbs
87g
82% of calories
Fat
1.6g
3% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Veggie Spaghetti with Potato Sauce (300 g) has 399 calories, with 16 g of protein, 87 g of carbohydrates and 1.6 g of fat. Most of its energy comes from carbs (82% of calories). It is high in protein (32% DV), dietary fiber (55% DV) and Vitamin A (43% DV). Keep an eye on sodium, which provides 204% of the daily value.

Per 100 g

133cal

low energy density

Protein per 100 cal

Net carbs

71g

carbs minus fiber

Fiber

15g

5 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber55%
Vitamin A43%
Vitamin C73%
Vitamin K72%
Thiamine48%

Good source of

10–19% of the daily value

Calcium10%
Potassium18%

Watch

20%+ of the daily value

Sodium204%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Peel and dice the potato into small cubes. Place the potato and one garlic clove in a small saucepan, cover with water by about 1 inch, and boil until the potato is very tender, 10–12 minutes.
2
Drain the potato, then mash until smooth to make a thick sauce. Season with about half of the salt, a few grinds of pepper, and a pinch of mixed dried herbs, adjusting to taste.
3
Meanwhile, bring a pot of salted water to a boil. Add the pasta and the remaining garlic clove; cook per package directions. About 5 minutes before the pasta is done, add the green beans and sliced carrot so they cook until just tender.
4
Turn off the heat, stir in the spinach and sliced red bell pepper to lightly wilt, then drain well.
5
Return the pasta and vegetables to the pot, add the potato sauce, and toss until coated. Taste and adjust salt and pepper as needed. Serve warm.

Vitamins & minerals

Amounts for 1 serving (300 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	389 μg	43%
Vitamin C	66 mg	73%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	87 μg	72%
Thiamine	1 mg	48%
Riboflavin (B2)	0.3 mg	23%
Niacin	6 mg	39%
Vitamin B6	1 mg	49%
Folate (B9)	126 μg	31%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	28%
Choline	25 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	97 mg	10%
Iron	5 mg	61%
Potassium	862 mg	18%
Magnesium	171 mg	41%
Phosphorus	312 mg	45%
Zinc	3 mg	23%
Copper	1 mg	60%
Manganese	3 mg	133%
Selenium	63 μg	115%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,101 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	4,045 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	11 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.3 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	0.2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	12 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 399 calories

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

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Veggie Spaghetti with Potato Sauce?

One serving of Veggie Spaghetti with Potato Sauce (1 serving) has 399 calories, which works out to 133 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Veggie Spaghetti with Potato Sauce high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 15% 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 Veggie Spaghetti with Potato Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 71 g of net carbs and 82% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Veggie Spaghetti with Potato Sauce?

4700 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Veggie Spaghetti with Potato Sauce?

5 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 (300 g)

Calories399

% Daily Value*

Total fat 1.6g	2%
Saturated fat 0.3g	1%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 4,700mg	204%
Total carbohydrate 87g	32%
Dietary fiber 15g	55%
Total sugars 5g
Protein 16g

* 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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