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Whole Wheat Pasta with Zucchini and Goat Cheese⏱ 25 min total
Recipes

Whole Wheat Pasta with Zucchini and Goat Cheese

Per 1 serving · 211 g · 7 ingredients

Calories
530
27%
of a 2,000 cal day
  • Protein
    25g
    18% of calories
  • Carbs
    66g
    48% of calories
  • Fat
    21g
    34% of calories
Portion

At a glance

One serving of Whole Wheat Pasta with Zucchini and Goat Cheese (211 g) has 530 calories, with 25 g of protein, 66 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (49% DV), dietary fiber (40% DV) and Vitamin A (20% DV). Keep an eye on saturated fat, which provides 51% of the daily value.

Per 100 g
251cal
medium energy density
Protein per 100 cal
4.7g
Net carbs
55g
carbs minus fiber
Fiber
11g
1.4 g sugar

High in

20%+ of the daily value

  • Protein49%
  • Dietary fiber40%
  • Vitamin A20%
  • Thiamine40%
  • Riboflavin (B2)32%
  • Niacin31%

Good source of

10–19% of the daily value

  • Vitamin C11%
  • Vitamin K12%
  • Folate (B9)18%
  • Calcium14%

Watch

20%+ of the daily value

  • Saturated fat51%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Bring a large pot of well-salted water to a boil. Cook the whole wheat pasta until al dente according to package directions; reserve about 1/2 cup pasta water, then drain.

  2. 2

    Heat the olive oil in a large skillet over medium heat.

  3. 3

    Add the sliced zucchini and sauté until tender and lightly golden, 5–7 minutes.

  4. 4

    Add the drained pasta to the skillet with the zucchini and toss to combine, adding a splash of reserved pasta water if the mixture seems dry.

  5. 5

    Scatter the goat cheese over the pasta and gently stir off the heat until it softens and coats the noodles, loosening with a bit more pasta water as needed for a creamy sauce.

  6. 6

    Season to taste with dried basil, black pepper, and a pinch of salt, then toss until evenly combined.

  7. 7

    Serve warm, garnished with a little extra basil if desired.

Vitamins & minerals

Amounts for 1 serving (211 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A183 μg
20%
Vitamin C10 mg
11%
Vitamin D0.3 μg
2%
Vitamin E1 mg
8%
Vitamin K14 μg
12%
Thiamine0.5 mg
40%
Riboflavin (B2)0.4 mg
32%
Niacin5 mg
31%
Vitamin B60.4 mg
32%
Folate (B9)71 μg
18%
Vitamin B120.1 μg
5%
Pantothenic acid1 mg
27%
Choline15 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium139 mg
14%
Iron5 mg
61%
Potassium363 mg
8%
Magnesium145 mg
35%
Phosphorus400 mg
57%
Zinc3 mg
25%
Copper1 mg
94%
Manganese3 mg
125%
Selenium64 μg
116%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.5 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene104 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1 μg—
Lysine1 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline3 g—
Retinol174 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 530 calories

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

  • 101min
    Walking (3.5 mph)
  • 64min
    Cycling (moderate)
  • 44min
    Running (6 mph)
  • 75min
    Swimming laps

Common questions

How many calories are in Whole Wheat Pasta with Zucchini and Goat Cheese?

One serving of Whole Wheat Pasta with Zucchini and Goat Cheese (1 serving) has 530 calories, which works out to 251 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Whole Wheat Pasta with Zucchini and Goat Cheese high in protein?

It provides a solid 25 g of protein per serving (49% of the 50 g daily value), but protein supplies only 18% 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 Whole Wheat Pasta with Zucchini and Goat Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Whole Wheat Pasta with Zucchini and Goat Cheese?

372 mg per serving.

How much sugar is in Whole Wheat Pasta with Zucchini and Goat Cheese?

1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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