How healthy is penne arrabbiata?
Is penne arrabbiata healthy? Yes, for most people. Penne arrabbiata scores 41/100 on the HowHealthyIs Score: 100 g provides 129 kcal, 4 g protein and 1 mg vitamin E. Penne all'arrabbiata is pasta in a garlicky tomato sauce made hot with dried chili. With no meat or cheese it is one of the lighter pasta plates, giving starch for energy plus potassium and vitamin C from the tomatoes. 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). Penne arrabbiata ranks higher than 41% of them.
Counts in favor (% daily value per 100 kcal)
- Protein6%
- Vitamin E5%
- Fiber5%
- Vitamin C5%
- Iron4%
- Magnesium4%
- Potassium3%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 36 minus 11 = 25. 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 penne arrabbiata?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 129 kcal | 529 kcal | |
| Protein | 4 g | 17 g | 33% |
| Carbohydrates | 22 g | 90 g | 33% |
| Fiber | 1.8 g | 7.3 g | 26% |
| Sugars | 2.8 g | 12 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3 g | 12 g | 16% |
| Saturated fat | 0.4 g | 1.8 g | 9% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 10 µg | 43 µg | 5% |
| Vitamin C | 5.6 mg | 23 mg | 25% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1 mg | 4.2 mg | 28% |
| Vitamin K | 14 µg | 58 µg | 48% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 12 µg | 48 µg | 12% |
| Minerals | |||
| Calcium | 25 mg | 102 mg | 8% |
| Iron | 1 mg | 4.2 mg | 23% |
| Potassium | 205 mg | 842 mg | 18% |
| Magnesium | 24 mg | 97 mg | 23% |
| Zinc | 0.5 mg | 2 mg | 19% |
| Sodium | 283 mg | 1161 mg | 50% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard penne arrabbiata?
We estimate penne arrabbiata from this standard recipe (serves 4, about 1640 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. The sauce is assumed to reduce by about a fifth while it simmers. Served without cheese, as is traditional.
| Ingredient | Amount |
|---|---|
| Penne rigate (dry) | 400 g |
| Water absorbed by the pasta | 540 g |
| Salt absorbed from the pasta water | 4 g |
| Olive oil | 40 g |
| 3 garlic cloves | 9 g |
| Dried chili flakes | 2 g |
| 2 cans crushed tomatoes | 800 g |
| Salt in the sauce | 4 g |
| Parsley | 10 g |
Why is penne arrabbiata good for you?
- 58 µg vitamin K in 1 plate, 48% of the daily value. Vitamin K contributes to normal blood clotting.
- 17 g protein in 1 plate, 33% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.2 mg vitamin E in 1 plate, 28% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- A quick vegan dinner from pantry staples
- Adding white beans, tuna or a side of greens for protein and fiber
What should you watch out for?
- It is low in protein for a main course, so it may not keep you full for long on its own.
- Restaurant plates are often large and finished with extra oil.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.