Lasagna: Calories, Nutrition & Healthier Swaps

Lasagna layers pasta, meat sauce, béchamel and cheese — filling and protein-rich, but high in saturated fat too.

Lasagna nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Lasagna: nutrition highlights

A serving (serving, 300 g) provides 30 g of protein — about 54% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 3.6 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, lasagna gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.
• A serving has 2.7 g of salt — 54% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (serving, 300 g) is 555 kcal — roughly 3 h 01 min of easy walking or 70 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Lasagna

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils with lentils — 410 g, 549 kcal: −12 g saturated fat, −1.9 g salt.
• Lentils with chickpeas — 370 g, 562 kcal: −12 g saturated fat, −2.3 g salt.
• Lentils with mushrooms — 450 g, 549 kcal: −11 g saturated fat, −1.4 g salt.
• Dal tadka (yellow lentil curry) — 420 g, 559 kcal: −5 g saturated fat, −1.9 g salt.