Lasagna is a baked pasta dish made up of layers of noodles, cheese, meat, and tomatoes. It’s a popular comfort food that can be found at Italian restaurants around the world. But is lasagna actually a healthy meal option? There are a few factors to consider when evaluating the nutritional value of lasagna.
Ingredients in lasagna
Traditional lasagna is made up of lasagna noodles, ricotta or cottage cheese, mozzarella cheese, parmesan cheese, tomato sauce, ground beef or sausage, garlic, onions, herbs and spices. The specific ingredients can vary based on the recipe. Some versions also include spinach, mushrooms, or other vegetables.
The main components that impact the health profile of lasagna are the type of noodles, cheese, meat and vegetables used. Whole wheat or spinach lasagna noodles provide more fiber and nutrients than white pasta. Low-fat ricotta and mozzarella are healthier cheese options. Lean ground turkey or chicken can replace higher fat beef or sausage. And increasing the amount of vegetables boosts vitamin, mineral and antioxidant content.
Calories in lasagna
A typical serving of lasagna contains 500-800 calories. Exact counts vary significantly based on portion size and specific ingredients. Cheese and meat contribute the most calories, while vegetables and tomatoes add bulk with fewer calories.
Lasagna can be high in calories due to the pasta, cheese and meat. But the calorie count may be reasonable for an entire meal. As long as you watch your portion size, lasagna can potentially fit into a healthy calorie intake for the day.
Fat content
Lasagna is considered a high fat meal, with about 15-25 grams of fat per serving. The cheese provides the majority of the fat calories, but meat also contributes additional saturated fat. Using reduced fat cheese and leaner meats can lower the total fat content.
The American Heart Association recommends limiting saturated fat intake to 13 grams daily and keeping total fat intake between 25-35% of total calories. A serving of lasagna accounts for a significant portion of these recommended limits.
Protein in lasagna
Lasagna is a good source of protein, providing 18-25 grams per serving. Protein comes from both the cheese and the meat. Protein is important for building and repairing muscles and tissues.
The protein in lasagna may help you meet the recommended daily intake of 46-56 grams of protein for the average adult. Getting sufficient protein makes lasagna a more balanced and filling meal.
Carbohydrates and fiber
There are around 45-60 grams of carbs in a serving of lasagna. The lasagna noodles are the main source of carbs, along with small amounts from the tomatoes and vegetables. However, lasagna noodles are typically made from refined flour which lack significant fiber.
You can increase the fiber in lasagna by using whole wheat noodles, adding spinach, mushrooms or other vegetables, and including a side salad. Fiber is important for digestion, heart health and weight management.
Micronutrients in lasagna
In addition to macronutrients like protein, carbs and fat, lasagna provides a variety of essential vitamins and minerals:
Calcium
The mozzarella and parmesan cheese provide a significant amount of calcium, around 25% of the recommended daily value. Calcium is essential for building and maintaining strong bones and teeth.
Vitamin A
The tomatoes, cheese and any spinach or vegetables in lasagna supply vitamin A. This vitamin is important for eye health and immune function.
Vitamin C
The tomato sauce provides a good dose of immune-boosting vitamin C. Adding extra veggies further increases the vitamin C content.
Iron
Meat and spinach (if used in the lasagna) supply iron, which helps transport oxygen through the blood to our tissues. Iron is especially important for women and growing children.
Zinc
Meat and cheese contain zinc, which supports immune function and cell growth.
Health benefits of lasagna
When made with thoughtful ingredient choices, lasagna can provide some benefits as part of a balanced diet:
Contains multiple food groups
Lasagna provides protein, carbs, vegetables, calcium and antioxidants. Including a variety of food groups creates a more nutritious meal.
May promote weight loss
Protein, fiber and water content make lasagna relatively filling. Eating satisfying meals may help with weight loss by preventing overeating later.
Kid-friendly comfort food
The gooey cheese and tomato sauce appeal to many children. Lasagna can help kids get used to eating vegetables.
Convenient and freezer-friendly
Lasagna is simple to prepare in bulk. Frozen lasagna reheats well for quick weeknight meals. The ease makes lasagna a convenient dinner option.
Potential downsides of lasagna
However, there are some potential negatives to keep in mind:
High in sodium
Prepared tomato sauce and cheese contribute sodium. Excess sodium can increase risk of high blood pressure. Fresh, low-sodium ingredients help reduce sodium in lasagna.
Large portion sizes
Lasagna portions in restaurants tend to be gigantic, often packing 1,000+ calories. It’s easy to overeat when served an extra-large plate. Getting a to-go box right away or splitting a piece can help control portions.
Not whole food plant-based
While lasagna can include vegetables and lean meats, it lacks whole grains, fruits, beans, nuts and seeds for a truly wholesome nutritional profile.
Labor-intensive
Homemade lasagna requires lengthy prep and baking time. The work might not justify the occasionally unhealthy nutritional stats. Quicker meals with simple ingredients may be a better choice for frequent consumption.
Tips for making healthier lasagna
You can adjust the ingredients in lasagna to make it a more nutritious option:
– Use part-skim ricotta and mozzarella cheese to cut fat
– Replace ground beef with lean ground turkey or chicken
– Load up on vegetables like spinach, broccoli, mushrooms and zucchini
– Choose whole grain or spinach lasagna noodles
– Use just a sprinkle of parmesan cheese as a lower sodium alternative
– Make tomatoes the star of the sauce and limit oil or cream
– Include a side salad for additional vegetables and fiber
Here is a nutrition comparison of different lasagna recipes:
| Ingredients | Traditional Beef Lasagna | Vegetable Lasagna with Turkey |
|---|---|---|
| Ground beef | 1 lb | None |
| Ground turkey | None | 1 lb |
| Spinach | None | 10 oz frozen |
| Broccoli | None | 1 cup |
| Mushrooms | None | 8 oz fresh |
| Full fat ricotta | 15 oz | None |
| Part skim ricotta | None | 15 oz |
| Mozzarella cheese | 12 oz whole milk | 8 oz part skim |
| Parmesan cheese | 1/4 cup grated | 2 Tbsp grated |
| White lasagna noodles | 12 noodles | None |
| Whole wheat lasagna noodles | None | 12 noodles |
As you can see by the table, switching the meat, reducing the cheese, and increasing vegetables significantly changes the nutrition profile. The vegetable turkey lasagna has fewer calories, less saturated fat, more fiber and more vitamins and minerals.
Healthy lasagna recipes
Here are some tasty and nutritious lasagna options:
Vegetable lasagna
Packed with mushrooms, spinach, broccoli and carrots, this veggie lasagna is a nutritional powerhouse. Part-skim ricotta and just a sprinkling of parmesan keep it lower in calories and sodium.
Turkey or chicken lasagna
Replacing ground beef with lean ground turkey or chicken breasts cuts down on saturated fat without sacrificing protein. Include spinach for extra nutrition.
Butternut squash lasagna
Butternut squash gives this autumn lasagna vitamin A, potassium and fiber. Sage adds earthy flavor to complement the squash and cheese.
Portobello mushroom lasagna
Sliced portobello mushrooms stand in for meat in this vegetarian lasagna. Their rich, meaty texture Pairs perfectly with the noodles and cheese.
Lasagna zucchini boats
Hollowed out zucchini halves create a low carb noodle-free lasagna with all the cheesy, saucy goodness. Add spinach and turkey sausage for extra nutrition.
Conclusion
Lasagna can be a relatively healthy meal when made with thoughtful choices to reduce fat, sodium and calories while boosting nutrition. Use part-skim ricotta and mozzarella, increase vegetables, and choose leaner ground turkey or chicken over higher fat beef. Limit large restaurant portions and enjoy lasagna in moderation as part of a balanced diet. With a few smart tweaks, lasagna can be a delicious way to get vegetables, protein, calcium and other essential nutrients. While not the absolute healthiest dinner option, homemade lasagna certainly trumps fast food or heavily processed convenience meals. So if you love lasagna, there’s no need to shun it completely. Just focus on increasing nutrition and watching your portion size. Then savor every bite of your cheesy, saucy lasagna without guilt!