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White Sauce Seafood Pasta

White Sauce Seafood Pasta

EverydayCooked

White sauce seafood pasta is a creamy Italian-inspired dish combining al dente pasta with a rich béchamel sauce and assorted seafood like shrimp, scallops, or mussels. The sauce, made from butter, flour, and milk or cream, provides a velvety base that complements the briny sweetness of the seafood, though it contributes significant saturated fat. This restaurant-style preparation often includes garlic, Parmesan, and herbs, offering a balanced protein source from both dairy and marine ingredients.

Macro Impact

A 1 cup serving contains 875 calories, 15g protein, 88g carbs, and 55g fat.

Calorie Burn

How long would it take to burn off 875 calories?
Walking3.5 mph, moderate pace
3 hours 23 min
YogaModerate effort, gentle pace
2 hours 28 min
SwimmingModerate effort, freestyle
1 hour 52 min
Biking12-14 mph, moderate effort
1 hour 30 min
StairsStair climbing, moderate pace
1 hour 42 min
Running5 mph (12 min/mile)
1 hour 14 min

Nutrition Facts

Serving size1 cup (250 g)
Amount per serving
Calories875
% Daily Value*
Total Fat55g
71%
Saturated Fat9g
44%
Trans Fat0g
Polyunsaturated Fat21g
Monounsaturated Fat25g
Cholesterol150mg
50%
Sodium1375mg
60%
Total Carbohydrate88g
32%
Dietary Fiber6g
22%
Total Sugars13g
Includes Added Sugars5g
10%
Protein15g
Vitamin D5mcg
25%
Calcium200mg
15%
Iron5mg
28%
Potassium500mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
88 / 275 g
32%
Fiber
6 / 28 g
22%
Sugars
13 g
Added Sugars
5 / 50 g
10%
Soluble Fiber
3 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
55 / 78 g
71%
Monounsaturated
25 / 31 g
80%
Polyunsaturated
21 / 23 g
91%
Saturated
9 / 23 g
37%
Trans
0 g
Cholesterol
150 / 300 g
50%
Omega 3
1 / 5 g
27%
Omega 6
20 / 19 g
107%
Omega 9
25 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
15%
Isoleucine
1 / 2 g
57%
Leucine
2 / 3 g
51%
Lysine
1 / 2 g
47%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
57%
Threonine
1 / 1 g
57%
Tryptophan
0 / 0 g
71%
Valine
1 / 2 g
55%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
1 / 1 mg
42%
Niacin, B3
3 / 15 mg
17%
Pantothenic Acid, B5
1 / 5 mg
25%
Pyridoxine, B6
0 / 1 mg
19%
Biotin, B7
5 / 30 mcg
17%
Cobalamin, B12
3 / 2 mcg
104%
Folate
100 / 400 mcg
25%
Vitamin A
250 / 800 mcg
31%
Vitamin C
5 / 83 mg
6%
Vitamin D
5 / 15 mcg
33%
Vitamin E
4 / 15 mg
25%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
200 / 1k mg
20%
Copper
0 / 1 mg
28%
Iron
5 / 13 mg
38%
Magnesium
50 / 370 mg
14%
Manganese
1 / 2 mg
37%
Phosphorous
250 / 700 mg
36%
Potassium
500 / 3k mg
17%
Selenium
50 / 55 mcg
91%
Sodium
1.4k / 2.3k mg
60%
Zinc
3 / 10 mg
26%
Chromium
5 / 30 mcg
17%
Molybdenum
25 / 45 mcg
56%
Iodine
100 / 150 mcg
67%
Chlorine
375 / 2.3k mg
16%
Other
Ethyl Alcohol
0 g
Water
125 g
Caffeine
0 mg
Choline
75 mg
Taurine
38 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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