How healthy is lasagna?
Is lasagna healthy? Yes, in moderate portions. Lasagna scores 34/100 on the HowHealthyIs Score: 100 g provides 167 kcal, 8.4 g protein and 79 µg vitamin A. Lasagna layers pasta sheets with meat sauce, béchamel and parmesan. It is a good source of protein and calcium, but the white sauce and cheese make it richer than a plate of pasta with the same sauce. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Lasagna ranks higher than 34% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Vitamin A5%
- Calcium5%
- Iron4%
- Potassium3%
- Magnesium3%
- Vitamin E3%
- Fiber2%
- Vitamin C2%
Counts against
- Saturated fat11%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 37 minus 18 = 19. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in lasagna?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 167 kcal | 501 kcal | |
| Protein | 8.4 g | 25 g | 50% |
| Carbohydrates | 14 g | 43 g | 15% |
| Fiber | 1.2 g | 3.5 g | 12% |
| Sugars | 3.5 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.2 g | 24 g | 31% |
| Saturated fat | 3.8 g | 11 g | 56% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 79 µg | 236 µg | 26% |
| Vitamin C | 3.2 mg | 9.7 mg | 11% |
| Vitamin D | 0.4 µg | 1.3 µg | 7% |
| Vitamin E | 0.7 mg | 1.9 mg | 13% |
| Vitamin K | 4.1 µg | 12 µg | 10% |
| Vitamin B12 | 0.6 µg | 1.9 µg | 79% |
| Folate | 18 µg | 55 µg | 14% |
| Minerals | |||
| Calcium | 103 mg | 309 mg | 24% |
| Iron | 1.1 mg | 3.4 mg | 19% |
| Potassium | 249 mg | 746 mg | 16% |
| Magnesium | 22 mg | 66 mg | 16% |
| Zinc | 1.4 mg | 4.2 mg | 38% |
| Sodium | 255 mg | 764 mg | 33% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard lasagna?
We estimate lasagna from this standard recipe (serves 8, about 2450 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled on the Bolognese style with béchamel. American-style lasagna with ricotta and mozzarella is richer in cheese.
| Ingredient | Amount |
|---|---|
| Lasagna sheets (dry) | 250 g |
| Water absorbed by the pasta | 300 g |
| Ground beef (85% lean) | 500 g |
| 1 onion | 100 g |
| 1 carrot | 100 g |
| 1 celery stick | 80 g |
| 2 garlic cloves | 6 g |
| Olive oil | 20 g |
| Red wine | 100 g |
| Crushed tomatoes | 600 g |
| 2 tbsp tomato paste | 30 g |
| Salt in the sauce | 6 g |
| Black pepper | 1 g |
| Butter for the béchamel | 60 g |
| Flour for the béchamel | 60 g |
| Milk for the béchamel | 750 g |
| Nutmeg | 0.5 g |
| Salt in the béchamel | 2 g |
| Parmesan | 100 g |
Why is lasagna good for you?
- 1.9 µg vitamin B12 in 1 piece, 79% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 25 g protein in 1 piece, 50% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.2 mg zinc in 1 piece, 38% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Serving one piece with a big salad
- Swapping part of the meat for lentils or vegetables
What should you watch out for?
- Cheese-heavy versions with ricotta and lots of mozzarella are higher in saturated fat and salt.
- Large restaurant portions can be a whole day of saturated fat.
What can you eat instead of lasagna?
Foods you can use the same way with a higher HowHealthyIs Score.