Nutritional Facts: Lighter Baked Shells

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/4 cup (59g)
boiling water
 6 (12g)
sun-dried tomatoes
 1 cup (227g)
part-skim mozzarella cheese
 1/4 cup (25g)
parmesan cheese
 1 tablespoon (4g)
fresh parsley
 1/4 teaspoon (1g)
fresh ground black pepper
 1/8 teaspoon (1g)
salt
 14 ounces (0g)
reduced-fat firm tofu
 1 (50g)
eggs
 18 (0g)
jumbo pasta shells
 1 tablespoon (14g)
olive oil
 1 3/4 cups (280g)
onions
 1 cup (149g)
green bell peppers
 1 cup (149g)
red bell peppers
 3 (9g)
garlic cloves
 1 to taste (0g)
cooking spray
 3/4 lb (341g)
turkey breakfast sausage
 1/4 cup (59g)
red wine
 2 tablespoons (32g)
no-added-salt tomato paste
 1 teaspoon (1g)
dried oregano
 1 teaspoon (1g)
basil
 1/2 teaspoon (1g)
fresh ground black pepper
 1/8 teaspoon (1g)
salt
 28 ounces (794g)
crushed tomatoes
 2 tablespoons (12g)
fresh parmesan cheese
 Total 1 serving
Alanine n/a 0.0 1.7 0.3 0.0 0.0 0.0 n/a 0.4 n/a 0.0 0.1 0.1 0.0 0.0 n/a 3.3 n/a 0.0 0.0 0.0 0.0 0.0 0.4 0.1 6 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 6.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 6 1
Arginine n/a 0.0 2.4 0.4 0.0 0.0 0.0 n/a 0.4 n/a 0.0 0.3 0.0 0.1 0.1 n/a 3.7 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.2 8 1
Ash (g) 0.1 1.5 7.4 2.0 0.1 0.0 0.7 n/a 0.5 n/a 0.0 1.0 0.6 0.7 0.1 n/a 6.2 0.2 0.9 0.1 0.0 0.1 0.7 10.7 1.0 35 6
Aspartic acid n/a 0.2 4.0 0.7 0.0 0.0 0.0 n/a 0.7 n/a 0.0 0.3 0.3 0.4 0.0 n/a 5.1 n/a 0.2 0.0 0.0 0.0 0.0 1.7 0.3 14 2
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 1.8 13.2 1,776.7 277.3 5.2 2.5 0.2 n/a 28.0 n/a 0.1 64.4 14.9 10.4 16.3 n/a 109.0 4.7 11.5 16.0 1.6 5.1 0.2 269.9 135.9 2,765 461
Calories 0.0 31.0 577.1 107.8 1.4 1.4 0.0 n/a 71.5 n/a 119.3 112.0 29.8 46.2 13.4 n/a 800.2 50.0 26.2 2.7 0.2 2.9 0.0 254.0 52.8 2,300 383
Calories (kj) 0.0 129.5 2,417.4 451.3 5.7 6.0 0.0 n/a 299.5 n/a 499.4 464.8 125.2 192.2 56.1 n/a 3,347.1 209.3 109.8 11.1 0.8 12.1 0.0 1,063.7 221.2 9,622 1,604
Carbohydrates (g) 0.0 6.7 6.3 1.0 0.2 0.4 0.0 n/a 0.4 n/a 0.0 26.2 6.9 9.0 3.0 n/a 5.3 1.5 6.1 0.7 0.0 0.7 0.0 57.9 0.5 133 22
Cholesterol (mg) 0.0 0.0 145.4 22.0 0.0 0.0 0.0 n/a 186.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 544.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 10.8 909 151
Copper (mg) 0.0 0.2 0.1 0.1 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.0 0.0 n/a 0.4 0.0 0.1 0.0 0.0 0.0 0.0 1.5 0.0 3 0
Cystine n/a 0.0 0.3 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.0 1 0
Dietary Fiber (g) 0.0 1.5 0.0 0.0 0.1 0.1 0.0 n/a 0.0 n/a 0.0 4.8 2.5 3.1 0.2 n/a 0.0 0.0 1.3 0.4 0.0 0.3 0.0 15.1 0.0 29 5
Folate (mcg) 0.0 8.2 20.4 2.5 5.8 0.1 0.0 n/a 23.5 n/a 0.0 53.2 14.9 68.5 0.3 n/a 13.6 0.6 3.8 2.4 0.6 0.2 0.0 103.2 1.2 323 54
Folate, DFE (mcg) 0.0 8.2 20.4 2.5 5.8 0.1 0.0 n/a 23.5 n/a 0.0 53.2 14.9 68.5 0.3 n/a 13.6 0.6 3.8 2.4 0.6 0.2 0.0 103.2 1.2 323 54
Folate, food (mcg) 0.0 8.2 20.4 2.5 5.8 0.1 0.0 n/a 23.5 n/a 0.0 53.2 14.9 68.5 0.3 n/a 13.6 0.6 3.8 2.4 0.6 0.2 0.0 103.2 1.2 323 54
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 3.6 1.7 3.4 n/a n/a n/a n/a 1.9 0.0 0.0 0.0 n/a n/a 0.0 11 2
Galactose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.2 n/a n/a 5.5 1.7 2.9 n/a n/a n/a n/a 1.8 0.0 0.0 0.0 n/a n/a 0.0 12 2
Glutamic acid n/a 0.6 12.9 2.2 0.0 0.0 0.0 n/a 0.8 n/a 0.0 0.7 0.3 0.3 0.1 n/a 8.6 n/a 0.7 0.0 0.0 0.0 0.0 4.5 1.1 33 5
Glycine n/a 0.0 1.1 0.2 0.0 0.0 0.0 n/a 0.2 n/a 0.0 0.1 0.0 0.0 0.0 n/a 2.6 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.1 5 1
Histidine n/a 0.0 2.1 0.3 0.0 0.0 0.0 n/a 0.2 n/a 0.0 0.0 0.0 0.0 0.0 n/a 1.6 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.1 5 1
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.5 n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 0.0 1.1 0.5 0.2 0.2 0.1 0.0 n/a 0.9 n/a 0.1 0.6 0.5 0.6 0.2 n/a 3.6 0.3 1.0 0.4 0.0 0.1 0.0 10.3 0.1 21 3
Isoleucine n/a 0.0 2.6 0.5 0.0 0.0 0.0 n/a 0.3 n/a 0.0 0.0 0.0 0.0 0.0 n/a 2.7 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.2 7 1
Lactose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0 0
Leucine n/a 0.1 5.4 0.9 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.1 0.1 0.1 0.0 n/a 4.2 n/a 0.0 0.0 0.0 0.0 0.0 0.5 0.5 12 2
Lysine n/a 0.1 5.6 0.7 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.1 0.1 0.1 0.0 n/a 4.9 n/a 0.0 0.0 0.0 0.0 0.0 0.5 0.4 13 2
Magnesium (mg) 0.6 23.3 52.3 9.5 1.9 1.0 0.0 n/a 6.0 n/a 0.0 28.0 14.9 17.9 2.3 n/a 54.5 7.1 13.4 2.7 0.6 2.0 0.0 158.8 4.7 401 67
Maltose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.1 0.0 0.0 0.0 n/a n/a 0.0 0 0
Manganese (mg) 0.0 0.2 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a 0.0 0.4 0.2 0.2 0.2 n/a n/a 0.1 0.1 0.0 0.0 0.1 0.0 1.5 0.0 3 1
Methionine n/a 0.0 1.5 0.3 0.0 0.0 0.0 n/a 0.2 n/a 0.0 0.0 0.0 0.0 0.0 n/a 1.5 n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.1 4 1
Monounsaturated Fat (g) 0.0 0.1 10.2 2.1 0.0 0.0 0.0 n/a 1.8 n/a 9.8 0.0 0.0 0.0 0.0 n/a 17.6 0.0 0.0 0.0 0.0 0.0 0.0 0.3 1.0 43 7
Niacin (mg) 0.0 1.1 0.2 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.3 0.7 1.5 0.1 n/a 12.6 0.1 1.0 0.0 0.0 0.0 0.0 9.7 0.0 27 5
Pantothenic acid (mg) 0.0 0.3 0.2 0.1 0.0 0.0 0.0 n/a 0.8 n/a 0.0 0.3 0.1 0.5 0.1 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 2.2 0.0 5 1
Phenylalanine n/a 0.0 2.9 0.5 0.0 0.0 0.0 n/a 0.3 n/a 0.0 0.1 0.1 0.1 0.0 n/a 2.1 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.3 7 1
Phosphorus (mg) 0.0 42.7 1,051.9 182.3 2.2 0.9 0.0 n/a 99.0 n/a 0.0 81.2 29.8 38.7 13.8 n/a 527.8 13.5 26.6 1.5 0.5 1.8 0.0 254.0 89.3 2,458 410
Phytosterols n/a n/a n/a n/a 0.2 0.5 0.0 n/a n/a n/a 29.8 42.0 13.4 n/a n/a n/a n/a n/a n/a 2.0 n/a 1.1 0.0 n/a n/a 89 15
Polyunsaturated Fat (g) 0.0 0.1 1.1 0.3 0.0 0.0 0.0 n/a 1.0 n/a 1.4 0.0 0.1 0.1 0.0 n/a 15.9 0.0 0.1 0.0 0.0 0.0 0.0 0.9 0.1 21 4
Potassium (mg) 0.6 411.2 190.8 31.3 21.1 7.6 0.1 n/a 69.0 n/a 0.1 408.8 260.8 314.4 36.1 n/a 779.7 74.7 324.5 12.6 2.6 15.3 0.1 2,325.8 15.3 5,302 884
Proline n/a 0.0 5.7 1.2 0.0 0.0 0.0 n/a 0.3 n/a 0.0 0.0 0.0 0.0 0.0 n/a 2.2 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.6 10 2
Protein (g) 0.0 1.7 55.1 9.6 0.1 0.1 0.0 n/a 6.3 n/a 0.0 3.1 1.3 1.5 0.6 n/a 52.5 0.0 1.4 0.1 0.0 0.1 0.0 13.0 4.7 151 25
Retinol (mcg) 0.0 0.0 281.7 55.8 0.0 0.0 0.0 n/a 80.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 27.3 445 74
Riboflavin (mg) 0.0 0.1 0.7 0.1 0.0 0.0 0.0 n/a 0.2 n/a 0.0 0.1 0.0 0.1 0.0 n/a 0.6 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.1 2 0
Saturated Fat (g) 0.0 0.1 23.0 4.3 0.0 0.0 0.0 n/a 1.6 n/a 1.9 0.1 0.1 0.0 0.0 n/a 13.1 0.0 0.0 0.0 0.0 0.0 0.0 0.3 2.1 47 8
Selenium (mcg) 0.0 0.7 32.7 4.4 0.0 0.0 0.0 n/a 15.4 n/a 0.0 1.4 0.0 0.1 1.3 n/a 0.0 0.1 1.7 0.0 0.0 0.1 0.0 4.8 2.2 65 11
Serine n/a 0.0 3.2 0.6 0.0 0.0 0.0 n/a 0.5 n/a 0.0 0.1 0.1 0.1 0.0 n/a 2.3 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.3 8 1
Sodium (mg) 1.8 251.4 1,406.4 382.3 2.1 0.1 290.7 n/a 71.0 n/a 0.3 11.2 4.5 6.0 1.5 n/a 1,991.9 2.4 31.4 0.3 0.0 0.2 290.7 1,047.8 187.4 5,981 997
Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 2.8 0.2 0.0 n/a n/a n/a n/a 0.1 0.0 0.0 0.0 n/a n/a 0.0 3 1
Sugar (g) 0.0 4.5 2.6 0.2 0.0 0.0 0.0 n/a 0.2 n/a 0.0 11.9 3.6 6.3 0.1 n/a 0.0 0.4 3.9 0.0 0.0 0.0 0.0 n/a 0.1 34 6
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.1 0.1 0.1 0.0 n/a 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.0 1 0
Threonine n/a 0.0 2.1 0.4 0.0 0.0 0.0 n/a 0.3 n/a 0.0 0.1 0.1 0.1 0.0 n/a 2.3 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.2 6 1
Tocopherol, alpha (mg) 0.0 0.0 0.3 0.1 0.0 0.0 0.0 n/a 0.5 n/a 1.9 0.1 0.6 2.4 0.0 n/a 0.6 0.0 1.4 0.2 0.0 0.0 0.0 n/a 0.0 8 1
Tocopherol, beta n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.1 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.3 n/a 0.1 0.0 0.0 0.2 n/a n/a n/a n/a 0.2 0.2 0.0 0.1 n/a n/a n/a 1 0
Total Fat (g) 0.0 0.4 36.2 7.2 0.0 0.0 0.0 n/a 4.8 n/a 13.5 0.3 0.3 0.4 0.0 n/a 61.6 0.0 0.2 0.0 0.0 0.0 0.0 2.2 3.5 131 22
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.8 0.1 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.6 n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.1 2 0
Tyrosine n/a 0.0 3.2 0.6 0.0 0.0 0.0 n/a 0.2 n/a 0.0 0.0 0.0 0.0 0.0 n/a 2.1 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.3 7 1
Valine n/a 0.0 3.4 0.6 0.0 0.0 0.0 n/a 0.4 n/a 0.0 0.1 0.1 0.0 0.0 n/a 2.8 n/a 0.0 0.0 0.0 0.0 0.0 0.3 0.3 8 1
Vitamin A, IU (IU) 0.0 104.9 1,092.8 216.3 320.1 3.1 0.0 n/a 270.0 n/a 0.0 5.6 551.3 4,665.2 0.8 n/a 0.0 1.2 488.0 17.0 46.8 6.3 0.0 5,548.6 106.0 13,444 2,241
Vitamin A, RAE (mcg) 0.0 5.3 288.5 57.3 16.0 0.2 0.0 n/a 80.0 n/a 0.0 0.0 26.8 233.9 0.0 n/a 0.0 0.0 24.3 0.9 2.3 0.3 0.0 277.8 28.1 1,042 174
Vitamin B-12 (mcg) 0.0 0.0 1.9 0.6 0.0 0.0 0.0 n/a 0.4 n/a 0.0 0.0 0.0 0.0 0.0 n/a 2.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 6 1
Vitamin B-6 (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.3 0.3 0.4 0.1 n/a 0.7 0.0 0.1 0.0 0.0 0.0 0.0 1.2 0.0 4 1
Vitamin C (mg) 0.0 4.7 0.0 0.0 5.1 0.0 0.0 n/a 0.0 n/a 0.0 20.7 119.8 190.3 2.8 n/a 1.7 0.0 7.0 0.0 0.2 0.0 0.0 73.0 0.0 425 71
Vitamin D (IU) 0.0 0.0 27.3 5.3 0.0 0.0 0.0 n/a 41.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 57.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.6 134 22
Water (g) 59.2 1.7 122.2 5.2 3.3 0.1 0.0 n/a 38.1 n/a 0.0 249.5 139.9 137.4 5.3 n/a 214.9 50.9 23.5 0.1 0.8 0.1 0.0 710.0 2.6 1,765 294
Zinc (mg) 0.0 0.2 6.3 1.0 0.0 0.0 0.0 n/a 0.6 n/a 0.0 0.5 0.2 0.4 0.1 n/a 10.1 0.1 0.2 0.0 0.0 0.0 0.0 2.1 0.5 22 4

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