Calorie guide · Mediterranean
Baked feta pastacalories and macros
One serving of Baked feta pasta has about 550 kcal, with 19 g protein, 69 g carbohydrates and 22 g fat. That is roughly 14% of calories from protein, 50% from carbs and 36% from fat.
Where the calories come from
- Protein19 g14%
- Carbs69 g50%
- Fat22 g36%
Baked feta pasta, the dish that went viral on TikTok, roasts 50 g of feta with 150 g of cherry tomatoes, garlic and a tablespoon of olive oil, then stirs it into 80 g (dry weight) of penne. A serving is roughly 550 kcal with 19 g of protein and 69 g of carbohydrates, most of them from the pasta, while the feta and olive oil supply nearly all of the 22 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~390 g) | Share of calories |
|---|---|---|---|
| Calories | 141 kcal | 550 kcal | 100% |
| Protein | 4.9 g | 19 g | 14% |
| Carbs | 17.7 g | 69 g | 50% |
| Fat | 5.6 g | 22 g | 36% |
How many calories in 100 g of Baked feta pasta?
A typical serving of Baked feta pasta weighs about 390 g, so 100 g has about 141 kcal, 4.9 g protein, 17.7 g carbohydrates and 5.6 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 195 g | 275 | 9.5 g | 34.5 g | 11 g |
| 1 serving | 390 g | 550 | 19 g | 69 g | 22 g |
| 1½ servings | 585 g | 825 | 28.5 g | 103.5 g | 33 g |
| 2 servings | 780 g | 1100 | 38 g | 138 g | 44 g |
| 100 g | 100 g | 141 | 4.9 g | 17.7 g | 5.6 g |
| 200 g | 200 g | 282 | 9.7 g | 35.4 g | 11.3 g |
Vitamins and minerals in Baked feta pasta
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 4.5 g | 16% |
| Sugars | 6 g | – |
| Saturated fat | 9.6 g | 48% |
| Sodium | 770 mg | 33% |
| Potassium | 570 mg | 12% |
| Calcium | 280 mg | 22% |
| Iron | 1.7 mg | 9% |
| Vitamin C | 15 mg | 17% |
| Vitamin A | 135 µg | 15% |
| Vitamin D | 0.2 µg | 1% |
| Vitamin B12 | 0.8 µg | 33% |
Allergens in Baked feta pasta
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Baked feta pasta fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Baked feta pasta?
For a 70 kg adult, the 550 kcal in one serving is about 128 minutes of comfortable walking or 94 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 128 min |
| Brisk walk (about 5.5 km/h) | 94 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
The viral oven-baked block of feta and burst cherry tomatoes, stirred into penne with garlic and basil.
- 80g Penne (dry)
- 50g Feta
- 150g Cherry Tomatoes
- 1 tbsp Olive Oil
- Garlic, Basil
How to make it
- Heat the oven to 200°C. Put 150 g cherry tomatoes and a sliced garlic clove in a small baking dish and toss with 1 tbsp olive oil, salt and pepper.
- Set 50 g feta in the middle of the tomatoes and bake for 25 to 30 minutes, until the tomatoes burst and the feta is soft and golden.
- Meanwhile, cook 80 g penne in salted boiling water until al dente, then drain, keeping a splash of the cooking water.
- Mash the feta and tomatoes together with a fork into a creamy sauce, loosening it with a little pasta water.
- Stir in the penne and torn basil leaves, and serve hot.
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How to make it lighter
- Use 40 g of light feta and a teaspoon of olive oil instead of a tablespoon.
- Double the tomatoes and add spinach or courgette to bulk up the dish.
- Swap half the penne for lentil or chickpea pasta to add protein.
Lighter alternatives
More Mediterranean dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Baked feta pasta?
A typical serving of Baked feta pasta has about 550 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Baked feta pasta?
About 141 kcal. That is based on a typical serving of about 390 g with 550 kcal; the real figure changes with the recipe and how much oil is used.
Is Baked feta pasta high in protein?
It is moderate. One serving has about 19 g of protein (14% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Baked feta pasta while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Baked feta pasta?
Roughly 128 minutes of comfortable walking for a 70 kg adult, or about 94 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Baked feta pasta vegetarian?
Yes. A typical serving of Baked feta pasta has no meat or fish.
Is Baked feta pasta gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Baked feta pasta lighter?
Use 40 g of light feta and a teaspoon of olive oil instead of a tablespoon. Double the tomatoes and add spinach or courgette to bulk up the dish. Swap half the penne for lentil or chickpea pasta to add protein.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (390 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.