Is Lasagna Healthy? Nutrition, Calories & Better Swaps
Lasagna nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 300 g |
|---|---|---|
| Calories | 185 kcal | 555 kcal |
| Energy (kilojoules) | 774 kJ | 2,322 kJ |
| Protein | 10 g | 30 g |
| Fat | 9.5 g | 29 g |
| incl. saturated | 4.6 g | 14 g |
| Total carbohydrates | 16 g | 49 g |
| incl. sugars | 3 g | 9 g |
| incl. fiber | 1.2 g | 3.6 g |
| Salt | 0.9 g | 2.7 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
185 kcal (774 kJ) per 100 g · P/F/C 10/9.5/16 g
Serving (300 g) — 555 kcal (2,322 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
In moderation. Lasagna sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 30 g per serving — 54% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 14 g per serving — 70% of the 20 g daily reference intake.
- Salt: 2.7 g per serving — 54% of the 5 g a day the WHO sets as the maximum.
A typical serving is 300 g: 555 kcal, 30 g protein, 29 g fat and 49 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Lasagna layers pasta, meat sauce, béchamel and cheese — filling and protein-rich, but high in saturated fat too.
protein 22%fat 46%carbs 32%
Lasagna calories by weight, 50–300 g
150 g of lasagna has 278 calories and 200 g has 370. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 93 | 5 / 4.8 / 8.1 | 0.6 |
| 100 g | 185 | 10 / 9.5 / 16 | 1.2 |
| 150 g | 278 | 15 / 14 / 24 | 1.8 |
| 200 g | 370 | 20 / 19 / 32 | 2.4 |
| 250 g | 463 | 25 / 24 / 41 | 3 |
| 300 g — typical serving | 555 | 30 / 29 / 49 | 3.6 |
Free to reuse with a link to the source, CC BY 4.0
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Lasagna: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Vegetable lasagna | 114 | 4.6 / 5 / 13 |
| Chicken and mushroom lasagna | 148 | 12 / 6.2 / 12 |
| Lasagna | 185 | 10 / 9.5 / 16 |
Lasagna: more nutrition highlights
It has 3.6 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 300 g serving 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
Why swap: lasagna has a fair amount of saturated fat (4.6 g per 100 g), a fair amount of salt (0.9 g per 100 g), almost no fiber (1.2 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Chicken and mushroom lasagna — 380 g, 562 kcal: −0.4 g salt, +14 g protein.
Lasagna vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Nasi Lemak | 172 | 6 / 8.6 / 18 |
| Tamales | 174 | 7.4 / 9 / 16 |
| Hummus | 177 | 8 / 9 / 21 |
| Caprese Salad | 180 | 9.5 / 15 / 3.8 |
| Lasagna | 185 | 10 / 9.5 / 16 |
| Ayam Penyet | 185 | 9.4 / 8.4 / 18 |
| Caesar Salad | 190 | 12 / 13 / 7 |
FAQ
How many calories are in 100 g of lasagna?
100 g of lasagna has 185 calories, with 10 g protein, 9.5 g fat and 16 g carbohydrates (1.2 g fiber).
How many calories are in a serving of lasagna?
A 300 g serving has 555 calories: 30 g protein, 29 g fat and 49 g carbs.
What are the macros of lasagna?
Per 100 g: 10 g protein, 16 g carbs and 9.5 g fat. By calories that's about 22% protein, 32% carbs and 46% fat.
How long do you have to walk to burn a serving of lasagna?
About 3 h 01 min of easy walking or 70 min of cycling for a 70 kg (154 lb) person — that's the 555 calories in a 300 g serving.
How much fiber is in lasagna?
100 g of lasagna has 1.2 g of fiber; a 300 g serving has 3.6 g — 14% of the 25 g a day the WHO recommends.
How do the calories in lasagna change with the type and cooking method?
Per 100 g it ranges from 114 kcal (vegetable lasagna) to 185 kcal (lasagna).
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