1 serving (85 grams) contains 134 calories, 7.2 grams of protein, 5.6 grams of fat, and 14.1 grams of carbohydrates.
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Nutrition Information
Calories |
316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 16% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 116 mg | 38% | |
| Sodium | 600 mg | 26% | |
| Total Carbohydrates | 33.2 g | 12% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 3.9 g | ||
| protein | 16.9 g | 33% | |
| Vitamin D | 24 mcg | 120% | |
| Calcium | 232 mg | 17% | |
| Iron | 3.4 mg | 18% | |
| Potassium | 476 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Stuffed shells
Stuffed shells are a beloved Italian-American dish consisting of large pasta shells filled with a mixture of ingredients such as ricotta cheese, mozzarella, spinach, and sometimes ground meat. The dish is traditionally baked and topped with tomato sauce and extra cheese. Stuffed shells provide a balance of carbohydrates from the pasta, protein from cheeses or meats, and essential vitamins and minerals from added vegetables. One standard serving (about 2-3 shells) can provide approximately 300-400 calories, around 15-20g of protein, and essential nutrients like calcium, vitamin A, and fiber depending on the filling ingredients.
Health Benefits
- High in calcium from dairy-based fillings like ricotta and mozzarella, supporting bone health.
- Rich in vitamin A when stuffed with spinach, aiding vision and immune function.
- Provides a good source of complex carbohydrates from the pasta, offering long-lasting energy.
- Fiber content from vegetable fillings helps promote digestive health.
- Contains protein from cheese or optional ground meats, supporting muscle maintenance and repair.
Dietary Considerations
Selection and Storage
Store cooked stuffed shells in an airtight container in the fridge for up to 3-4 days. Unbaked stuffed shells can be frozen and baked directly from frozen when ready to use.
Common Questions About Stuffed shells Nutrition
How many calories and protein are in stuffed shells?
A standard portion of stuffed shells (about 3 shells with ricotta filling and marinara sauce) contains approximately 320-400 calories and 12-15 grams of protein, depending on the recipe. The protein primarily comes from the ricotta cheese, which is high in casein protein, while the calorie count is influenced by the type and amount of cheese and sauce used.
Can I eat stuffed shells on a keto or low-carb diet?
Stuffed shells are not keto-friendly or low-carb because pasta shells are typically made from refined wheat and contain around 30 grams of carbohydrates per serving. However, keto or low-carb variations can be made using alternatives like zucchini or eggplant slices instead of traditional pasta shells.
Are stuffed shells healthy to eat?
Stuffed shells can be part of a balanced diet when consumed in moderation. They provide a good amount of calcium and protein from the cheese filling and some vitamin C from marinara sauce. However, they are also high in refined carbs and may contain saturated fat from the cheese if not made with lower-fat options, so portion control is key.
What is the recommended serving size for stuffed shells?
A typical serving size is about 3 stuffed shells (approximately 1.5-2 cups), which provides a satisfying meal when paired with a side salad or steamed vegetables. For lighter meals, 2 stuffed shells might suffice, especially if additional sides are included.
How do stuffed shells compare to lasagna?
Stuffed shells and lasagna have similar ingredients but differ in structure and portion control. Lasagna is layered and can be more calorie-dense per serving due to its construction, while stuffed shells provide pre-portioned servings, making it easier to manage portion sizes. Both can be customized with fillings and sauces but have similar nutritional profiles when made with traditional ingredients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Stuffed shells DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: Pasta and Cheese DishesU.S. Department of Health and Human Services and Department of AgricultureDiscusses pasta dishes like stuffed shells in dietary patterns and nutritional recommendations for balanced eating.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
